Stretching all to often gets mistaken and added into pre-exercise routines.
Weather its before a game, training or gym session i never stretch before.
Leaving all stretching as a recovery protocol, stretching post exercise.
The hold time per stretch I find to be a personal thing, as theres not one timeframe suitable to everyone.
Personally I like to break my stretch times up into 7 seconds, this gives me more focus and concentration on each stretch , making a boring task more bearable.
The Set up
Grab a clear and level space.
Groin 7 x 7 seconds (each leg)
Quads 7 x 7 seconds (each leg)
Hip Flexor 7 x 7 seconds (each leg)
Calfs 7 x 7 seconds (each leg)
Glutes 7 x 7 seconds (each leg)
Hamstrings 7 x 7 seconds (each leg)
Work through each exercise, holding a stretch for 7 seconds, 7 times on each leg.
After each 7 second stretch return back to the neutral position for 1 second then go
back into the next 7 stretch.
Repeat this throughout.
Where & When
As I’ve touched on, all my stretching is carried out after exercise, never before.
For pre-exercise routines follow our band work and dynamics series.
As always, any questions just @