If you want to reduce the chances of having an injury then you really need to make sure that you have a good warm up before you do any weight lifting or running etc.

Your overall goal is to attain good range of motion, while gradually extending that range to a degree appropriate to your fitness level and body type. There are several different ways to accomplish that goal, and you should use at least a few of them before every workout.  Exercising is very important for health and as a weight loss program, it’s just very important that you do things correctly.

Please make sure that you take the time to do a thorough warm-up routine. Cold muscles are much more likely to tear and lead to stretched or torn cartilage and other harmful results. Warm-ups and stretches help produce the fluid that lubricates the joints, and it helps the muscles become more elastic. Those both lead to safer, higher performance workouts.

Ten to fifteen minutes is the minimum for most people. This can be done by low-impact jogging in place, simple stretches and other techniques.

Static stretching, for example, is the old-fashioned stretch and hold for 30 seconds. This can be done with your neck, trunk, legs and arms. Dynamic stretching and ballistic stretching involve more active, bouncing-style or weight-assisted stretching, sometimes with extra force applied. Both types are helpful.

When you swing your ams back and forth in front of your body for 30 seconds this is a type of dynamic stretch. Another technique involves using a short bar across the neck, lying on the shoulders. Place your hands on the bar, then bend slowly left, then right, moving the head toward the outer edge of the foot.

Abdominal muscles can be prepared by lying backwards on a large rubber ball. Push back slowly and raise the arms above your head. You can repeat this 10 times. If you wish to loosen your hamstrings what you can do is lie on your back and then raise your leg with the help of a towel which you wrap around your foot. Take hold of the ends and then pull up gradually. Switch legs, then repeat for 10 reps.

A full back stretch is accomplished by lying on your back and bringing both knees to the chest, hands clasped behind the knees. Roll forward until your feet hit the floor, then roll back until the head touches. Do 10 rolls.

Groin stretches can be done safely by using a large rubber ball. Place one knee on the ball and slowly rotate the ball a few inches away from your body. Move the ball back toward your body, then switch legs. Do 10 movements.

Both the legs and back muscles can get a good warm-up stretch by doing toe taps. When standing up straigh, your feet should be about shoulder width apart. Lean forward, touching the big toe on one foot with the opposite hand – left hand to right foot, and vice-versa. Those with lower back problems should consult a trainer or physician before attempting these.

For maximum flexibility, stretching routines should be carried out at least a few times per week. This will help maximize the range of motion and decrease the potential for injury.