Stretching is done after warm up exercise and before the workload. It is done because it will make your body flexible and reduce the chance of getting hurt.

When you stretch, hold the stretch for ten to sixty seconds. Do this wit each stretch. This is called static stretching. If you release too quickly, there is no
use, because your body will not 'feel' that you're stretching.

And don't hold your breath while stretching, and remember to relax your facial muscles. Stretching is not anaerobic, it's not right to hold your breath.

You cannot increase body tone unless you increase your flexibility. That's why many people take an exercise or aerobics class for years without really changing their bodies. If you stretch well, you will have the optimum outcome of your workout.

After stretching, you can go to the workload.

Workload >>>

EXERCISES ==> WARM UP | STRETCHING | WORKLOAD | COOL DOWN | DOING EXERCISES | BODY TYPE