Stretching Program
The benefits of the warm-up stretching include:
· Lengthen muscle: prevent injuries and increase range of motion
· Increase muscle reactivity: more efficient response to nuro-impulse
· Increase blood circulation: more efficient oxygen transportation
· Improve muscle and ligaments elasticity: prevent injury

The benefits of cool down stretching include:
· Relax muscle: decrease blood circulation
· Lengthen muscle: reduce stress of the workout

Note: Stretching can also be done between sets or exercises, while you are resting.


Basic Stretching Rules:
1. Involve all major muscle groups around the most active joints
2. Stretch slow with control
3. Stretch as far as you possibly can without causing pain
4. Use stretch and hold technique for 5-15 seconds
5. Repeat stretch 2-4 times
6. Breading should be slow and rhythmical, don't hold your breath
 
Advanced Stretching:
1. The easy stretch: stretch until you feel a slight, easy tension. Hold this for 5-15 seconds, and as you do the tension should diminish. If not, ease off a bit until it feels comfortable.
2. After holding the easy stretch, move a fraction of an inch farther into the stretch until you feel the slight tension again. This is the developmental stretch and should be held for 5-15 seconds.
Warm-up Stretching Program # 1: perform twice
1. Wrist stretch
several wrist circles + 5 second stretch
2. Arm crossover stretch
10 seconds each arm
3. Standing toe touch stretch
10 seconds
     
4. Standing quadriceps stretch
10 seconds
5. Seated hamstring-one leg bend
10 seconds each leg
6. Calf stretch
10 seconds
Cool - down Stretching Program # 1: perform twice
1. Shoulder stretch
10 seconds
2. Groin stretch
10 seconds
3. Sling stretch
10 seconds each leg
4. Abdomen stretch
10 seconds
Warm-up Stretching Program # 2: perform twice
1. Neck Stretch
5 sec. left, right, and forward stretch
2. Overhead wrist-shoulders
10 seconds
3. Arms behind the neck pull
10 seconds
   
4. Seated straight legs toe touch
10 seconds
5. Hip flexors split stretch
10 seconds each leg
Cool - down Stretching Program # 2: perform twice
1. Wall shoulder stretch
10 seconds each arm
2. Hamstring stretch
10 seconds
3. Pretzel stretch
10 seconds each leg
4. Crossover leg and hips stretch
10 seconds each leg