Try this routine up to 5 days a week for a stronger, more flexible body: http://www.livestrong.com/slideshow/1007999-moves-stronger-core-better-posture/
8 Stretches Your Tight Hips Are Begging For
Workouts Whenever you are working out you need to start with stretching or you can really hurt yourself. These are some good examples that you should do before every workout. Stretch until you feel a bit uncomfortable, but if you start hurting you're doing it wrong.