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Many people confuse stretching with warm up.

The first part of a work out is the warm up.

A warm up is joint-rotations, starting from your feet and working your way up, or from your hands and working your way down. This enables joint motion by lubricating the joint with synovial fluid. You should make slow circular movements, both clockwise and counter-clockwise.

Next should be some aerobic activity this will increase your cardiovascular output. This will raise your body temperature and get your blood flowing to improve muscle performance and decrease the likelihood of injury.

Once these have been completed it is safe to stretch.

Stretching before your body is ready can cause DOMS. Doms is Delayed Onset Muscle Soreness thought to be caused by tiny tears in the muscle tissue generated during the cold stretch, or strenuous activity you are not used to.

The solution is to perform the steps above, and do not let yourself go without some sort of physical conditioning on a regular schedule.

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