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It is important to stretch and warm up before exercising. Stretching will keep your body flexible and will help prevent injury.

SHOULDER STRETCH # 1: Put your hand behind your head so that your elbow is pointed out to the side. Stand in a doorway with your elbow against the wall. Lean into the wall and feel the stretch. Hold for 15 to 20 seconds. Repeat the exercise with your other arm.

SHOULDER STRETCH # 2: Stand straight up with your arms at your sides. Keep your arms and body straight. Move the arms backwards and feel the stretch in your shoulders. Hold for 15 to 20 seconds.

UPPER BODY STRETCH: #1 Lay down across a bench and lower your hips toward the floor. Hold a light dumbbell with both hands straight up above your head. Inhale as you lower the dumbbell backwards toward the floor. Exhale as you pull the dumbbell back to the top. Do 12 to 15 repetitions.

UPPER BODY STRETCH: #2 Stand straight up, clasp your hands behind your back and keep your arms straight. Lift both arms toward the ceiling and feel the stretch in your shoulders, biceps and chest. Hold for 15 to 20 seconds.

TRICEPS STRETCH: Put your right hand behind your head with your elbow pointed up. Put your left hand straight up. Reach across the top of your head and grab your right elbow. Pull your elbow toward your head and feel the stretch in your triceps. Hold for 15 to 20 seconds. Repeat the exercise with your left arm.

TOE TOUCHES: This exercise stretches the lower back and the hamstring muscles in the back of your thighs. Stand straight up with your arms at your sides. Keep your back straight and reach toward your toes with your hands. Do not bounce or bend your back forward. Use a slow steady motion and keep your back straight. You do not have to touch your toes. The idea is to reach as far as you can and stretch the lower back and hamstring muscles. Do 12 to 15 repetitions.

THIGH STRETCH: Stand straight up. Lift your right foot behind you and grab it with your right hand so that your knee is pointing toward the ground. Pull your leg back and feel the stretch in the front of your thigh. Hold for 15 to 20 seconds. Repeat the exercise with your left leg.

CALF STRETCH: This exercise will stretch the calf muscle and the Achilles tendon in the back of the ankle. Stand straight up about 3 feet away from a wall. Put your arms out in front of you at shoulder level so that your hands touch the wall. Keep your body straight and lean toward the wall. Hold for 15 to 20 seconds.