Following the video series done with Dr. Kavinda on sports medicine,… .. we got many requests to do more videos on exercises and weight loss. Therefore, we are starting a new video series on this. Mr. Sanoj Perera who is a certified fitness coach, will be joining us for the physical training videos. Good day, everyone. I am Sanoj Perera. From today onward, I will be doing a video series on physical exercises for muscle building and weight loss. Today, in the first episode, I am going to do about stretching. Most of you forget this essential part when doing a workout. Firstly we stretch the qudriceps. We have to hold this position for at least 10 seconds. After that we go for the Hamstrings together with Gluteal muscles. Then the calf muscles of legs. Do like this. Don’t raise the heel above ground. Now we come up to the upper body. There are two main muscle groups in our arms. i.e. Biceps and Triceps. If you don’t stretch them, they are prone to injury during workout. Some people may not know how to properly stretch Biceps. We stretch the Triceps like this. This exercise stretches the Latissimus muscles also. These are the basic muscles that you have to stretch. Stretching is very important before and after doing any physical workout. From next week, we will move on to exercises. If you have any comments or suggestions, please leave them in the comments section. Bye.