The important thing is to stretch out slowly before starting any major intense workout, like weight training and the high intensity game of racquetball. Warm-up is a 5 minute stretch routine. I suggest that you do these stretches slowly to prevent injury such as tearing muscles and ligaments.

I start with swinging my arms in a circle, then a counter circle. Then I stretched out my shoulders by moving them in a circle, then a counter circle. Then I move my neck in a circle, then a counter circle. Next, I would move my head to the left and hold for 10 seconds and then to the other side and hold.

After stretching out the upper torso, I do a static stretch with my arm and then my wrist. I also do wrist circles and counter circles. I do a static stretch with my feet by leaning against the wall to stretch out my legs, calves and the bottoms of my feet. Then I do feet circles and counter circles.