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Prepares the body for more intense activity by increasing heart rate and blood flow to muscles.

Increases range of motion in the joints, warms up muscles, and can improve performance.

Helps to cool down, reduces muscle temperature, and may decrease post-exercise soreness.

Can help in cool-down by increasing blood flow and decreasing muscle tightness; may aid in recovery.

Increases heart rate, warms up the hip flexors and legs, and enhances overall coordination.

Warms up the quadriceps and knees, and prepares the lower body for running or jumping.

Warms up the shoulders, increases circulation, and prepares the upper body for exercise.

This dynamic stretch increases blood flow to the lower body and improves flexibility in the hips and legs.

Can be a cool-down activity that promotes relaxation, decreases stress, and stretches multiple muscle groups.