Flexibility

As I have stated many times before, a conditioning program has many components that work most efficiently together. A solid stretching program which promotes and maintains good flexibility is as important as nutrition, weight training or any other conditioning component.

Prior to any physical activity, there should always be a stretching period which should last between 15 and 30 minutes, and work the entire body regardless if the ensuing activity is specific to any area. There really is no more explanation necessary so let's look at the proper sequence of a pre- or post-activity stretching program.

Standing

1. Rotate the arms clockwise and counterclockwise making circles about 24-36 inches in diameter.
2. Same as #2 with circles 6-12 inches in diameter.
3. Feet hip width apart, knees slightly bent, hands on the hips. Rotate at the waist clockwise and counterclockwise, making the biggest circle possible. Bend at the waist forward and back as far as possible, as well as side to side.
4. Same foot spacing as #3, hands on knees, knees bent. Flex and extend knees slowly but continuously. The flex should only be about 40 degrees and take caution not to hyperextend at the knee.
5. Same foot spacing as #3, hands on the hips, knees slightly flexed or straight. Stand up on your toes and rock back on your heels flexing your toes upward.
6. Same foot spacing as #3. Reach with the left arm straight up in the air and place the right hand on the right hip and bend at the waist to the right. Repeat to the left. (Intercostals, obliques)
7. Same foot spacing as #3. Put both arms straight over head, clasp the hands together and bend at the waist to the right. Repeat to the left. (Intercostals, obliques)
8. Take a stance that has your feet wider than your shoulder and legs straight. With your head up, take your chest to your left knee and hold it. Bend your legs before standing up and repeating to the right and to the middle. (Low back, hamstrings)
9. After stretching down the middle in #6, keeping your feet in the same positions, hand walk your way forward, slowly lowering your hips to the ground. Support your upper body with straight arms and arch your back to stretch out the hip flexors and lower abdominals.( Flexors, abdominals)

Kneeling

1. Left knee on the ground, right leg at a 90 degree angle in the front. Place both hands on the front knee, arch the back and push away from the knee while moving the body forward. The stretch should be felt on the right hamstring and the left hip flexor. Repeat with the opposite setup. (Hamstring, flexors)
2. In the original setup in #1, reach back with the right hand and grab the left foot and pull it to the buttocks. Move the body forward in an effort to stretch the left quadriceps. Repeat to other side.(Quadriceps)

Seated

1. Legs spread at about a 45 degree angle. Arms straight, reaching towards the left foot, keep your head up and try to touch the chest to the thigh and the chin to the knee. Repeat to the left and middle.(Low back , hamstrings) Key stretching point in this stretch: Only reach as far as your straight-legged position will allow and do not grab your feet. It is also very important not to lower your head during any part of the stretch.
2. Bring both of the feet up toward the groin area so that the soles of both shoes touch. Grab on to both shoes and pull yourself forward. In this same position you may also lightly push on the inside of both knees simultaneously and further stretch the groin. (Groin)
3. The left leg is lying flat on the ground. Take the right leg and bring the right foot and place it on the ground, outside of the left knee. Place the left elbow on the outside of the right knee and place the right hand on the ground directly behind you. Use the left elbow to push against the knee while turning the upper body in the opposite direction. ( I-t band, low back, upper glutes)

Lying

1. Raise your left leg up and with both hands grab around the calf area and pull the leg to your chest. The leg should be slightly bent, but try not to increase the bend as you pull the leg closer to the body. Repeat with the right leg. (Hamstrings, lower glutes)
2. The arms should be out to the side forming a human "T." Raise the left leg up vertical then drop it so that the foot is in the direction of the right hand. Rest the foot on the ground while concentrating on the stretch. Raise the leg up and in the same direction and go back to the starting position. Repeat with the right leg. (low back, I-T band, obliques)

Modifications and Additions
There are plenty of additions one could add based on what works best for you. Some athletes need more low back stretching or hamstring stretching than others. It would then be necessary to add extra work.

Modifications to some of the above stretches might be preferred or added to the regular schedule. For instance, standing stretch #9 could be modified by twisting the body left and right to increase the intensity of the stretch. Also keep the knees on the ground, walking back and sitting is also a terrific, advanced groin stretch. Seated stretch #2, can be advanced by keeping the left foot up by the groin and putting the left leg straight behind. This is an advanced I-T band/glute stretch. Lying stretch #2 can be changed into a low back/abdominal warm-up by performing the exercise without stopping- left leg up and over and while returning the leg to its original position, immediately begin raising the right leg up and over.

Never forget to stretch prior to activity. This is a valuable 15-30 minutes that will help keep you healthy and improve your performance.