Warm-up and Stretch
Each program should be preceded by a warm-up which should consist of any of the following, lasting for at least 2 to 3 minutes:
- Brisk walk
- Gentle jog
- High knee skips
- High knee running
- Shuffling from side-to-side
Each session should include a 2-minute stretch routine which should be performed immediately after both the warm-up and cool-down. The stretch routine consists of static stretching, starting with the lower leg and finishing with the neck. Each stretch should be held for 8 to 10 seconds.
Content and images courtesy of the Queensland Government.