The video tutorial emphasizes the importance of stretching for flexibility and injury prevention. It provides step-by-step instructions for stretching various muscle groups, including the neck, upper body, calves, thighs, hips, and backside. The tutorial highlights the need to stretch slowly and carefully to avoid muscle tears. By the end, viewers are prepared to exercise safely with loosened muscles.

How do you stretch your calf muscles as described in the text?

What is the final stretch mentioned in the text and how is it performed?