Always warm up with light dynamic body movements first, joint rotations, walking light slow jog or basic martial arts movements.

Then do some light general stretches once you have a little sweat to prepare you for the main workout.

Stretching at the end of a session is better for developing greater range of motion (flexibility.

This is when you should do harder more intense stretches holding for min 10-30 sec each time (do not bounce – as ballistic stretches can cause injury).

Try stretching each morning when you wake up even if it is for only 5 minutes as it will set your body for the day and you will feel lighter and more agile.