Well after my 40 minute walk today I decided that I really should be stretching before each workout, lol. My muscles tighten up way too quickly and I am fairly certain a few minutes of stretching would do me wonders. To be honest, I haven't really stretched since my old football days.

Does anyone have any good links that show a good stretching routine? I only know the basics but was wondering if there are certain stretches that are targeted for runners/walkers. You would think I would know something as simple as stretching but like I said, I am a rookie at it.

Link

Note, I didn't read the text on the site, I just scrolled down to check out the pictures. These all seem to be the stretches they showed us when I did my clinic.

I usually only remember to do 1, 4, and 5.

You want to start with rough shapes, just get an idea of where things belong, don't worry too much about detail and start light... don't overthink what lines you're putting down at this point, you're just getting down a rough. Most of the time I start with just a simple "skeleton" or stick figure, then I start filling in the details... oh you said STRETCHING, not sketching.

This is purely based on my own experience and research, but depending on your activity, you typically don't want to start with "classic" stretching or "static" stretching which is what most people do. While that will improve your static flexibility, that's not typically what you want to do as it can also cause the muscles to actually tighten up during your exercise. A great example of static stretching and flexibility is doing the splits. Sure, it takes a lot of training and commitment to get there, but it honestly won't help you as much in any practical form of movement. That's not to say that static stretching doesn't have it's place, I use it at the end of my workouts to cooldown, but never before a workout as it can actually impair activation of the stretched muscles as well as contractile force. Also, it makes you calm and sleepy. In other words, it makes you weaker and more tired, so more prone to injury and there's actually no evidence that it PREVENTS injury.

People think of stretching as a 'warm up' to precede exercise, and the ultimate goal of warming up is to get blood flowing through the muscles that you'll be utilizing. Unfortunately, people also associate the word "stretching" with static stretching, which is actually detrimental to the idea of getting yourself ready to bust your ass. What you want to do BEFORE you exercise is dynamic stretching.

Dynamic stretching, like doing a set of front kicks as high as you can, is what helps you increase your range of motion (or dynamic flexibility) and gets blood flowing through those muscles. Flexibility is sorely underrated in this society, especially by dudes, but the simple fact is that increased range of motion improves your performance in anything and directly contribute to strength gains and practical application of strength. I gaurantee that any guy who hasn't been trying to improve his flexibility can spend two weeks NOT lifting and just working through a rigorous flexibility routine and will go back to the weights lifting MORE than they were before the "break", although the actual increase will vary by individual.

Typically I'll start with a workout with a few minutes of light jump roping or some burpees just to get my body moving then go into a series of dynamic, active stretches, like knee lifts or the aforementioned front kicks, arm swings, core rotation type movements, etc. Some days I'll just go through the motions of whatever exercises I'm going to do, but with no weight and just kind of "flex" through them to get myself ready for the actual lifts. After that I go into my normal workout routine, then at the end I'll do some of those static stretches to loosen up and relax, then I call it a day. All in all, takes me maybe 45 minutes to an hour total in the gym if I don't get distracted by conversation.

I am quoting this from some advice I gave Ara on his blog. Good job, Rob, on realizing the importance of stretching.

Thanks for the great advice everyone. I will have to put some of this into practice tonight before my workout.

Just to reiterate, I disagree with the idea of doing static stretches BEFORE a workout; once you get blood flowing through the muscles you're ready to go. Static stretches are more for cooling down, if even that, at least in my experience.

When I am doing cardio, I like to do some static stretches before and after. From experience, I am less likely to be sore if I stretch. Weight lifting, however, is a different story. Static stretches only after weight lifting.

Here:
http://www.youtube.com/watch?v=BaDXNjFjjnU

Static Stretching: http://www.youtube.com/watch?v=iEXIliCuNQw

I hope it help.

This is an interesting topic to me. I can not even imagine kicking as high as I can on cold muscles. Well, actually, I wouldn't be able to. That's above my head with a straight leg. That's asking for torn hamstrings. And if you're a typical average person without any training in say martial arts, dance of gymnastics you are very likely kicking with a bent knee which means your also tucking your butt... which means you're also engaging your back. Which is likely curved. You're asking for injuries all the way up your spine. Please don't do that.

I come from a solid ballet background. You would never stretch to your max, even if you're gumby, straight off. No sport in the world does that! That's why in football you stretched before the game. And todays football players are not only hitting the gym but they are also taking pilates and yoga. Tight legs can not have a long stride no matter how long they are. Which means they get down the field SLOWER! And are also at risk of torn muscles when tackled.

I totally understand not wanting to lose your momentum. Crank the tunes and stretch your large muscle groups. Those you learned in football will be enough for lifting. Hit the treadmill for 10 minutes to get the blood flowing. (then maybe go for some extreme movements if you must).

That said, I'm Brutally out of shape. I have an excuse. But who cares? Everything will resolve here quickly so I can really focus on myself. My favorite morning stretch is in the shower with hot water. Bend at the waist. Head forward. Bent knees. Alternate bending each knee. Curl your back up in the heat of the water. Then stretch your large muscle groups, Hams, Quads, Glutes. Quads can be quickly hit by grabbing your ankle and pulling your foot to your butt. Ham and Glutes can be hit with weight free squats. (In ballet lingo those are plies.) Feet about 1- 1 1/2" apart. The degree of turnout is up to you, make sure you do so from your hips. Hips rotate, knees bend. Just don't let your knees go over your toes (bad for knees).

I'm not a big fan of stretching before exercise in the conventional way as you should never stretch a cold muscle. Research Dynamic Flexiblity prior to exercise and do a full stretch routine after exercise