Begin with 5 minutes of light cardio exercise, such as walking, jumping rope or dancing to your favorite music. (Don't overextend yourself! You should be breathing normally and able to carry on a conversation.) Include some upper-body movement as well, such as small, controlled arm circles and shoulder rolls.
Finish your workout with 5 minutes of low-intensity cardio exercise (like walking), then take several minutes to stretch all your major muscle groups. Hold each stretch to a point of mild tension for 20-30 seconds without bouncing.
Where to get a tube
Go to a sporting-goods store or order one from Spri Products, (800) 222-7774 or spriproducts.com.