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Stretching FAQ 4.1.2.1 - Static Warm-Up StretchingStretching FAQ 4.1.2.1 - Static Warm-Up Stretching
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Subject: 4.1.2.1 - Static Warm-Up Stretching
Once the general warm-up has been completed, the muscles are warmer and more elastic. Immediately following your general warm-up, you should engage in some slow, relaxed, static stretching (See "3.5 - Static Stretching"). You should start with your back, followed by your upper body and lower body, stretching your muscles in the following order (See "4.8 - Exercise Order"):
1. back
2. sides (external obliques)
3. neck
4. forearms and wrists
5. triceps
6. chest
7. buttocks
8. groin (adductors)
9. thighs (quadriceps and abductors)
10. calves
11. shins
12. hamstrings
13. instep
Some good static stretches for these various muscles may be found in most books about stretching. (See "Appendix A - References on Stretching"). Unfortunately, not everyone has the time to stretch all these muscles before a workout. If you are one such person, you should at least take the time to stretch all the muscles that will be heavily used during your workout.
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