A proper warm-up should raise your body temp by a couple of degrees Celsius. This is followed by the 1.General warm-up 2. Stretching 3.Sport-fSpecific stretching. Warming up can do more than just loosen your stiff muscles, when done properly it should improve performance. Before we actually get to the stretching game a few interesting points to mention.
Breathing is a key element in stretching, proper breathing is important for a successful stretch.
Proper breathing helps relax the body, increase blood flow throughout the body and helps to mechanically remove lactic acid and other by-products of exercise. Some sources also suggest that water is an important element not only in rehydration but is directly related to flexibility. Increased water intake is believed to contribute to increased mobility, as well as increased total body relaxation. The bone structure of a joint places noticeable limits on flexibility depending on the type of joint involved and its present condition. This is a common way in which age can be a factor limiting flexibility since older joints tend not to be as healthy as younger ones.