One of the most important aspects of a good safe workout is the warm up before and cool down after. Which includes stretching, core, balance and plyometric modalities. These exercises mimic the movements your body is about to preform. It's like a fire, you're igniting the flame with a match. Firing up your central nervous system and body. A good warm up and cool down also help to avoid injuries caused by tight or overactive muscles.
A good cool down includes static streaching (holding a stretch for 30 seconds) and self myofacsial release (with foam roller).
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