The stretching guide

[RDJ]

Dynamic stretching

Dynamic stretching is often performed during the warming up phase after a short general warming up. The main difference with static stretching is that the end position is not held.

Do a short warming up first, jump rope, low pace running, etc, about 5 minutes. Arms circles, hip rotation, upper body rotation, pulling up the legs and walking lunges are examples of dynamic stretching.

(this section needs some work)

Static stretching

Static stretches are usually performed during the cooling down phase. Some guidelines:

- Never stretch cold muscles, make sure you are properly warmed up.
- Work your way from the feet up to the neck, or vice versa.
- Never cross the pain threshold.
- Hold a stretch for about 10 to 15 seconds, repeat the same stretch 2 to 4 times.
- Don't bounce.

All stretches, including their illustrations, have been taken from [Only registered and activated users can see links] ([Only registered and activated users can see links]). Here we go.

Neck

Retraction:
[Only registered and activated users can see links]

Rotation:
[Only registered and activated users can see links]

Extension:
[Only registered and activated users can see links]

Shoulders

Front deltoid:
[Only registered and activated users can see links]

Side deltoid:
[Only registered and activated users can see links]

[RDJ]

Rear deltoid:
[Only registered and activated users can see links]

Upper arms

Triceps:
[Only registered and activated users can see links]

Biceps:
[Only registered and activated users can see links]

Forearms

Wrist flexors:
[Only registered and activated users can see links]

Wrist extensors:
[Only registered and activated users can see links]

[RDJ]

Back

General:
[Only registered and activated users can see links]

Lats:
[Only registered and activated users can see links]

Traps:
[Only registered and activated users can see links]
See also, Deltoids.

Rhomboids:
[Only registered and activated users can see links]

External rotators:
[Only registered and activated users can see links]

[RDJ]

Chest

General:
[Only registered and activated users can see links]
see also front deltoid.

Core

Abdominals:
[Only registered and activated users can see links]

Obliques:
[Only registered and activated users can see links]

[Only registered and activated users can see links]

Spinal erector:
[Only registered and activated users can see links]

[RDJ]

Glutes:
[Only registered and activated users can see links]

Hip abductors:
[Only registered and activated users can see links]

[Only registered and activated users can see links]

Hip flexors:
[Only registered and activated users can see links]

Hip rotators:
[Only registered and activated users can see links]

[RDJ]

Hip adductors:
[Only registered and activated users can see links]

Legs

Quads:
[Only registered and activated users can see links]

Hamstrings:
[Only registered and activated users can see links]

Calves:
[Only registered and activated users can see links]

Shin:
[Only registered and activated users can see links]

Do you maggots understand?

[MaliSlamusrex]

sweet.

my coaches say i have to strech every major leg muscle in my legs for three minutes, does that sound ok?

[RDJ]

Sounds a bit long. Most sources I've read recommend between 10 and 30 seconds.

[PH|LLA]

are you suggest we stretch every single one of those muscles? seems like it would take like 10 minutes.

Say i'm about to play tennis for 2 hours, what do you recommend for stretching?

Also, I always thought it was important to stretch my ankles. is that so?

[RDJ]

Before playing tennis you'd do a warming up, which includes some dynamic stretching usually. After that I think it would be good to do a full static stretch, 10 minutes isn't that long.

[ShadowWorks]

Everybody response different to stretching and weight training alike, this is a good general starting area, once you learn to listen to your biofeedback you can make adaptations and be more specific to your needs.

[WanderinPugilst]

This is an awesome guide. Thank for the post!

[johnp]

Would you do a warm up run of say 10 minutes then these stretches?

[WanderinPugilst]

Would you do a warm up run of say 10 minutes then these stretches?

You should actually stretch before you run.

[kep]

You should actually stretch before you run.slow jog before you run,do your stretching after run

[Bodi]

I have had most sucess carrying out a morning dynamic routine, followed by a pre-workout dynamic routine. I only do static stretches 3-4 hours post workout, usually before bed.

[scrap]

Always work and warm up before Stretching. A good stretching routine takes an Hour. Stretch everything, the Body works All or Nothing.

[GNARL]

You should not be stretching everything, that is too much for the body to handle. Most of you guys have the right idea, dynamic leg swings need to be done in the morning, every morning. This resets your nervous system and allows lengthening of the muscle fibers. Another session should be done later in the day, like before your workout. Leg swings should be done to the front, sides, and back. As many as needed. Usually a few sets of ten are done. Also for the arms. A warm up should be specific to your workout. Meaning, if you're gonna be doing heavy squats, then some light jogging, marching, high knees, leg swings, and some body weight squats. For boxing/ kickboxing training, jogging, loosening of the joints, arm and leg swings. You should warm up and stretch for top to bottom. From neck to ankles. Static should be done after a workout, never before unless you are gymnast or have PTFS or other injuries. Also, anyone looking to achieve side splits should include isometric stretching. Look up, Stretching Scientifically, by Thomas Kurz.

[Smith]

This is where I am really lazy before hitting the weights, stretching?

What do you recommend for say, just prior to doing an - upper body workout, - a lower body workout and also - a session of HIIT on the rower and treadmill.

[GNARL]

For upper body workout, light jog, marching with joint rotation. Elbows, arms, wrists, fingers, neck. The your main workout. Then your cool down and isometric/static slow stretching.

For lower body, light jog, knee circles, ankle circles, high knees, butt kickers, leg swings. Light body weight squats and lunges. Maybe a set of 10 each. Then your workout. Isometrics and static stretching after.

For rower, warm up similar to upper body workout and lower body combined. Since you will be going through a good range of motion for shoulders, hips, hamstrings.

For treadmill, light jog and joint rotations will be enough.

[GNARL]

By the way, research shows that doing static stretches in 30 second intervals is most effective.

[GPater11093]

im looking to improve flexibility my teacher at my school who is into boxing has told me to do a 40 minute training period a week to improve my flexibility some0one couldnt put up a flexibility training paln for me

[GNARL]

You don't need fourty minutes. Dynamic stretching in the morning and before your workout. Isometrics after your workout. Static after that or at night. 30 seconds maximum per static. Dynamic in a few sets of ten. Isometric about 5 times for 5 second tensions until you are as low as can go. Do this daily.

[scrap]

Gnarl, you need to stretch everything. Dont stretch 1st thing in a morning as far as Isometric stretch or static stretch is concerned. ! hour 3times a week done properly is enougth, in fact it takes over 1 hour.

[GNARL]

That's why I said to do isometrics and static stretches after the workouts and only dynamic in the morning. The morning stretch should be done daily. Isometrics a few times a week. Relaxed can be done a bit more often. If you train properly and rationally, you can achieve great results in less time. It begins with strenght development and then proper stretching at proper times.

[scrap]

Ill go along with that, good points.

[Smith]

For upper body workout, light jog, marching with joint rotation. Elbows, arms, wrists, fingers, neck. The your main workout. Then your cool down and isometric/static slow stretching.

For lower body, light jog, knee circles, ankle circles, high knees, butt kickers, leg swings. Light body weight squats and lunges. Maybe a set of 10 each. Then your workout. Isometrics and static stretching after.

For rower, warm up similar to upper body workout and lower body combined. Since you will be going through a good range of motion for shoulders, hips, hamstrings.

For treadmill, light jog and joint rotations will be enough.:good

[SouthpawSlayer]

sweet.

my coaches say i have to strech every major leg muscle in my legs for three minutes, does that sound ok?

never heard that before quite long, to increase flexibility of a muscle hold for up to 60 seconds, to maintain flexibility 10 to 15 seconds

are you suggest we stretch every single one of those muscles? seems like it would take like 10 minutes.

Say i'm about to play tennis for 2 hours, what do you recommend for stretching?

Also, I always thought it was important to stretch my ankles. is that so?

its good to stretch your full body after a hard training session yes try all major muscle groups

before you play tennis for 2 hours dynamic stretching is best

you can warm up your ankles, not stretch you stretch muscles not joints

Everybody response different to stretching and weight training alike, this is a good general starting area, once you learn to listen to your biofeedback you can make adaptations and be more specific to your needs.

yes a lot are different but what i have said and RDJ is the general consensus of safety first stretching pactises

This is an awesome guide. Thank for the post!

i second that

Would you do a warm up run of say 10 minutes then these stretches?

no static stretching before training is unnecessary and potentially harmful, after warm up do dynamic stretching

You should actually stretch before you run.

BIG NO

[scrap]

Actually you can stretch while you Run while improving Cor stability :yep

[scrap]

Plus improve the efficence of the Heart by 35% and produce 30% less Lactic which you can imagen what that does for Shuttle. Plus without impact sounds good :yep

[scrap]

There is a stretch, that stretchs every muscle in the leg at the same time might put it up :D if the wife lets me :lol:

[Tora]

after rcently suffering from a hamstring injury, im taking stretching much more seriously, great thread