Ten minutes of light exercise of the major muscles or the muscles you plan to use should do it. The actual body temp needs to be raised a degree or two. Warming the muscles makes the fibers more elastic. Stretching cold muscles will only tear the fibers. Stretch after the warm up. Hold stretches for 10 sec to 1 min. and don't bounce.
I've been studying for my NETA exam this weekend; think good thoughts for me! I read this stuff and all I can do is relate it to belly dance. Very distracting.
The physiology section is kicking my butt! So many acronyms, so little space in my brain...