Here is selection of videos that you can learn new massage stretches warm ups and cool downs.
​The first video guides you through a pre warm before exercising. Which will prepare your body and mind for exercise, reduce the risk of injury, you will increase blood flow and flexibility preparing you for to beat your PB..  

This video is a thirty minute full body stretch, this will help your body recover from your chosen activity, stretch  your muscles and tendons, reduce pain and stiffness and can help reduce the risk of injury.  
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Here are three stretches that will help improve your posture from working and looking in your phone and laptop.