Stretch it out.

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Always start your workout with 2-3 minute pulse raiser, then a dynamic muscle stretch.

Dynamic stretching examples

Lunge with a Twist.

Knee to Chest.

High Kicks.

Hip Stretch With A Twist.

T-Push-Ups.

Jump Squats (Advanced)

Jump Lunges (Advanced)

Do perform dynamic stretching routines for up to 6 to 12 minutes. Studies have shown that longer duration may impair performance. Don't allow more than 5 minutes between the dynamic stretching routine and sports activities.

Enjoy your workout THEN-

Between 10 seconds to 3 minutes

Static stretches are held for a set time, which can range from 10 seconds to 3 minutes. If you go into a stretch and get the feeling that you want to release immediately, it may be a sign that you need to spend some more time stretching this area. It's fine to ease your way into it.

UPPER BACK STRETCH. Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent. ... 

SHOULDER STRETCH. ... 

HAMSTRING STRETCH. ... 

STANDING HAMSTRING STRETCH. ... 

CALF STRETCH. ... 

HIP AND THIGH STRETCH. ... 

ADDUCTOR STRETCH. ... 

STANDING ILOPTOBIAL BAND STRETCH.

Stretching can help to stimulate circulation, increase flexibility, and relieve tension. This helps bring more oxygen to your muscles, which can reduce lactic acid production and rid your muscles of any accumulation of lactic acid.

When you stretch, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, a “high” if you will.

Steetch as soon as you roll out bed and before after workout, also before bed

As soon as complete, ensure you take upto 25 grms protein in a shake to get the repair and recovery working, within 1.5 hrs of workout.
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