Warm-Up · Cool-Down · Flexibility · Targeted Areas
| Rule | Why |
|---|---|
| Dynamic before workout | Activates muscles, increases blood flow, prevents injury |
| Static after workout | Reduces tension, improves recovery, increases flexibility |
| Hold 20-30 seconds | Minimum time for muscle fiber lengthening |
| Never bounce | Ballistic stretching causes micro-tears |
| Breathe deeply | Exhale into stretch — relaxes nervous system |
| Both sides equally | Prevents imbalances and compensatory injuries |
| Timing | Type | Duration |
|---|---|---|
| Before exercise | Dynamic | 5-10 min |
| After exercise | Static | 10-15 min |
| Morning routine | Yoga/Flow | 10-20 min |
| Desk breaks | Mobility | 3-5 min |
| Before bed | Gentle static | 5-10 min |