A complete stretching routine

This one day will be a full body stretching routine. It is a work in progress, so any input is welcome. Things I need opinions on are: when to stretch, when not to stretch, do you know a better stretching exercise than the one I listed for that body part, how long to stretch, should you rotate before or after stretching, etc.

Once we have reached a document acceptable to us all, this thread will be deleted (I hope we can convince the site owners to give one of us moderator rights), and a new one will be made as a sticky.

All stretches, including their illustration, have been taken from exrx.net. Here we go.

Neck

Retraction:

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Rotation:

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Extension:

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Shoulders

Front deltoid:

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Side deltoid:

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Rear deltoid:

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Upper arms

Triceps:

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Biceps:

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To be continued...

 

Forearms

Wrist flexors:

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Wrist extensors:

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Back

General:

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Lats:

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Traps:

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See also, Deltoids.

Rhomboids:

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External rotators:

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Chest

General:

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see also front deltoid.

Core

Abdominals:

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Obliques:

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Spinal erector:

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Glutes:

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Hip abductors:

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Hip flexors:

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Hip rotators:

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Hip adductors:

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Legs

Quads:

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Hamstrings:

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Calves:

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Shin:

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Stretching 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.

 

As far as I know you should be fully warmed up for static stretching.

 

I'll get myself more books on stretching as well next Monday. Doucheland has a few high profile ice skating coaches that may have some interesting knowledge.

 

So on off days a 5 minute warming up would do? Should the stretching be lighter or longer than after a workout? Any input would be welcome, this will be the stretching thread to end all stretching threads

(or actually, the information in this one will be used to make it)

 

I never do static stretching before workouts, only afterwards. I think it makes sense to do it after every workout, weights, boxing, roadwork, whatever. Reduced recovery time is always a benefit.