Short of time when you’re exercising? If you spend the first 10 minutes of your workout trying to touch your toes in a bid to avoid injury, the answer is, don’t. Instead, do a warm-up simulating the actions you will be doing during the workout itself.

For example, if you are going for a run, start with a walk, progress to a slow jog, and aim for your full running speed after 8-10 minutes. If you are playing tennis, repeat the swing action both with and without the racquet in your hand to prepare your shoulder joint before hitting the ball. This process adequately prepares the body without the need to stretch actively, as it has already attained a full range of motion.

Research shows that pre-exercise stretching on a muscle that is cold can actually impair muscle performance. It is a bit like stretching a cold rubber band: it distorts and breaks easily. But when it is warm, the rubber is pliable and retains high elasticity, even when being stretched hard. Your muscles react in a similar way.

At the end of your workout, however, it is vital that you stretch the muscles and cool the body down. Spend 5-6 minutes reducing the intensity of your workout to a resting level, from a run to a slow jog to a walk, for example. Take a few minutes stretching the muscle groups of the thighs, hamstrings, chest and back. Hold each stretch for 15-30 seconds, to give the muscles that have tightened as a result of your efforts the chance to elongate again.

Stretching after you exercise will not reduce soreness the next day, but it will improve mobility. Do this at the end of each exercise session and your flexibility will improve each time.

So here’s the deal: warm up thoroughly before your workout and stretch out afterwards. This is time well spent and gives a structured, effective workout.

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