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Below are some stretches which help ensure you keep DOMS (Delayed Onset of Muscle Soreness) down to a minimum. I spend 15 minutes minutes minimum before and after any workouts stretching. Hold each stretch for at least thirty seconds before moving on and you can do them in any order you like. Whilst “it’s only stretching” take time as you can injure yourself even while doing these.
Twist n Shout
Downward Dogs with Side Stretching