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How to follow the exercises

There are some rules to follow if you want to get good results from the exercises and most important of all, don't want to get hurt.

ALWAYS DO THE WARM UP EXERCISES BEFORE YOU START TO DO SOME (ANY) SERIOUS STRETCHING!

This is very important, no matter whether you can sit on your shoulders, do the best over splits in the world or are a new beginner. A good warm up can also be to run around a little bit, maybe in stairs and then light stretching to where you can get without feeling that the muscles get tense. This means no real stretching, but during several repeats you go to the the most flexible position where you feel comfortable, but not further! The warm ups promote circulation, respiration and general loosening of joint bindings.
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