Before and after a strenous workout, it is imperative that you stretch the muscles that you will be using. After you have done a 5-10 mins warmup, follow the strethes below...
Across Body Delt Pull
Side Across Body Stretch
Pike Stretch - with Feet Flexed
Pike Stretch - with Toes Pointed
Straddle Stretches - One leg Bent with flexed and pointed feet.
Full Straddle Stretch - Overhead Reach