Planning the body for work out is significant for persons at any age and health level. The solution to preventing injuries before exercising is to warm up. One of the best ways to warm up is to do flexibility exercises. The key to correct stretching lies in the way to perform the exercise. When someone is stretching certain parts of the body, one must not feel pain. Staying relaxed is very vital to stretching correctly. Make sure the body is not tight. The shoulders, hands and feet should be kept relaxed as stretch. Breathe slowly. Tighten the hip muscles and at the same time, tighten the abdominal muscles to flatten the lower back. Hold for 5 to 8 seconds and then relax. Pull the right leg toward chest. If possible, keep the back of head on the floor. Try to keep the lower back flat. Hold for 30 seconds.

Hip, groin and shoulder:
1. Through arms supplying slight combating on inside of legs, slowly push down the knees. Hold for 5 to 8 seconds. Place one leg forward, while the knee of the other leg is sleeping on the floor. Without shifting the position of the knee on the floor or the forward leg, lower the front of the hip down and hold for 30 seconds

2. Knee - Hold the top of the left foot with right hand and gently pull heel toward buttocks and hold for 30 seconds. Stand close to a solid support and lean on it with the forearms, head resting on hands. Bend one leg and place the foot on the ground in front and put the other leg straight behind. Slowly move the hips forward, keeping the lower back flat. Hold for 15 to 30 seconds. In a standing or sitting position, interlock the fingers. With the palms facing upward, push the arms slightly back and up now hold for 15 seconds

3. Shoulder- With the arms overhead holds the elbow of one arm with the hand of the other arm. Gently pull the elbow behind the arm. Do it slowly. Hold for 15 seconds.

4. Gently pull the elbow across the chest toward the opposite shoulder. Hold for 10 seconds.

Hamstring:
Sit down and straighten the left leg. The sole of the right foot should rest next to the inside of the straightened leg. Lean slightly forward and touch the foot with the fingers. Keep the left foot erect with the ankle and toes relaxed. Hold for 30 seconds. Repeat with right leg again.

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