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. ]. Here we go.

Neck

Retraction:
http://www.exrx.net/StretchImages/St...Retraction.jpg

Rotation:
http://www.exrx.net/StretchImages/St...ckRotation.jpg

Extension:
http://www.exrx.net/StretchImages/Splenius/Splenius.jpg

Shoulders

Front deltoid:
http://www.exrx.net/StretchImages/De...ior/Seated.jpg

Side deltoid:
http://www.exrx.net/StretchImages/De...l/SideDelt.jpg

[RDJ]

Rear deltoid:
http://www.exrx.net/StretchImages/De...r/RearDelt.jpg

Upper arms

Triceps:
http://www.exrx.net/StretchImages/Triceps/Overhead.jpg

Biceps:
http://www.exrx.net/StretchImages/Biceps/Standing.jpg

Forearms

Wrist flexors:
http://www.exrx.net/StretchImages/Wr...ors/Single.jpg

Wrist extensors:
http://www.exrx.net/StretchImages/Wr...ors/Single.jpg

[RDJ]

Back

General:
http://www.exrx.net/StretchImages/Ba...l/FixedBar.jpg

Lats:
http://www.exrx.net/StretchImages/La...deReachLat.jpg

Traps:
http://www.exrx.net/StretchImages/Tr...r/Standing.jpg
See also, Deltoids.

Rhomboids:
http://www.exrx.net/StretchImages/Rhomboids/Hugging.jpg

External rotators:
http://www.exrx.net/StretchImages/In...raspinatus.jpg

[RDJ]

Chest

General:
http://www.exrx.net/StretchImages/Ch...traightArm.jpg
see also front deltoid.

Core

Abdominals:
http://www.exrx.net/StretchImages/Re...inis/Prone.jpg

Obliques:
http://www.exrx.net/StretchImages/Obliques/Pretzel.jpg

http://www.exrx.net/StretchImages/Ob...gCrossover.jpg

Spinal erector:
http://www.exrx.net/StretchImages/ErectorSpinae/Cat.jpg

[RDJ]

Glutes:
http://www.exrx.net/StretchImages/Gl...LyingGlute.jpg

Hip abductors:
http://www.exrx.net/StretchImages/Hi...rs/Pretzel.jpg

http://www.exrx.net/StretchImages/Hi...quatITBand.jpg

Hip flexors:
http://www.exrx.net/StretchImages/HipFlexors/Lunge.jpg

Hip rotators:
http://www.exrx.net/StretchImages/Hi...Piriformis.jpg

[RDJ]

Hip adductors:
http://www.exrx.net/StretchImages/Hi...eatedGroin.jpg

Legs

Quads:
http://www.exrx.net/StretchImages/Qu.../ProneQuad.jpg

Hamstrings:
http://www.exrx.net/StretchImages/Ha...gHamstring.jpg

Calves:
http://www.exrx.net/StretchImages/Ga...emius/Wall.jpg

Shin:
http://www.exrx.net/StretchImages/Ti...r/Standing.jpg

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]

Originally Posted by johnp

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

You should actually stretch before you run.

[kep]

Originally Posted by WanderinPugilst

You should actually stretch before you run.

slow jog before you run,do your stretching after run