Warm-Up first.
Frequency: 2-3x/week
Intensity: Stretch to a point of mild discomfort…never pain
Time:
- 10-15 seconds for warm-up/cool-down
- > 30 seconds for development
- 2-5x per muscle group
Type: Static stretching. As a minimum, focus on 8-10 major muscle groups
Pay extra attention to low back and hamstring muscles.
Always release muscle between stretches.
Never bounce or perform ballistic stretching. Active stretching is acceptable prior to exercise, however most flexibility benefits are derived from static stretches performed following exercise.
