After working out or exercising it is recommended to stretch. Your muscle temperature will have increased, blood will have been circulating more easily through the muscles and joints, and the muscles more elastic. This is the point when you should do some light static stretching. It is important that you do not stretch beyond the point where you begin to feel tightness in the muscle. Injury can occur when you push through muscle resistance. Never stretch to the point of discomfort or pain. Bouncing is also a common mistake that people make with stretching, which increases the risk of pulling or tearing the muscle.
When stretching it is ideal to stretch entire muscle groups at a time. Muscle groups include the main muscle causing a movement along with the muscles that work in concert with it. In following the recommendations and stretching practices I've incorporated for myself and my runners over the years, the following is a recommended stretching routine to use following your warm-up:
1. Twisting Buttocks Stretch. While seated with both legs extended outright bend one knee and place it over the other leg, then turn your body so that you face in the direction of the crossed leg (ex. turn your body to the right if your right leg is crossed over the left leg). Hold the stretch for about 30 seconds then release and repeat in the opposite direction.
2. Butterfly Stretch. While seated place the bottoms of your feet together in front of you and pull your heels toward you with your elbows place just inside of your knees. Slightly lean forward towards your feet to increase intensity of the stretch. Hold the stretch for about 30 seconds.
3. Heel-to-Buttocks Stretch. Turn and lay flat on the ground face down. Bend one leg so that you may grab your foot with the opposite hand. Gently pull the heel towards your buttocks and hold for about 30 seconds, then alternate to stretch the other leg for about 30 seconds. If laying on the ground is not desired you may stand and use a wall for support. Using other individuals for support is not desirable as a sudden loss of balance could cause you to overstretch.
4. Calf Stretch (Toe Lift). While standing shift your weight to your left leg. Keeping your right heel on the ground, flex your right foot's toes up toward your shins and hold for about 2 seconds. Repeat 10 times, with each time trying to lift your toes closer to your shin. Repeat these steps with your other leg.
5. Hamstring Stretch. Lay on your back and raise the leg you are stretching in the air in a straight position. Clasp your hands behind your knee, keeping the knee as straight as possible. Lightly pull the knee toward you so that you feel slight tightness in the muscle and hold for about 30 seconds.
6. Elbow Pull Over. With the elbow completely bent, raise the arm above the head. Gently pull the bent arm over the head and hold for about 30 seconds, then alternate to the other arm for about 30 seconds.
7. Arm Pull (aka "Back Scratch). With one arm extended straight grab your elbow with the opposite hand and gently pull the other arm across your chest and hold for about 30 seconds, then alternate to the other arm and hold for about 30 seconds.
