Stretching both before and after exercise is important to prevent you from injuring yourself and to free your body of lactic acid build up, especially after exercise

Notes: Stretches should be held for around 20 seconds each stretch

When doing lower body exercises (sitting on the floor and reaching to your toes or standing up feet slightly apart and reaching down to your side and many other exercises) please make sure to pivot with hips always, don't bend your back 'ever' for proper technique, always pivot with your hips : )

Also please stretch in a smooth motion, no 'bouncing' to try and stretch further as this can be detrimental

Thanks from Josh, Serge and the rest of the fitnessgp.com community and the authors of the videos below

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This video shows a nice range of lower body stretches



This video has more lower body stretches and the second half concentrates on upper body exercises



This video is showing upper body stretching, this video is also posted in the 'specialized ladies forum' click here to go to the ladies forum stretching posts



Lower body stetches again in this video

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