For years people thought pre-workout stretching was essential to prevent injury. But cold muscles are like uncooked noodles…they need to be heated up before they can move freely.

The Fix:
To warm up before a workout, skip stretching and do 5 to 10 minutes of cardio or a lighter, easier version of whatever movements you do in the workout itself. Afterwards, do a regular stretching routine that hits the major areas—back, hamstrings, calves, shoulders, hips, neck and feet.