Flexibility Part 1.

WARM UP
In the beginnings of my exercise science education, I worked as a research assistant mostly entering data. The first study that I was brought in on was a study based around the proper amount, or volume, of warm up to optimize flexibility and muscular strength endurance at the same time. We attempted 3 different protocols. 1) 5min jog only. 2) 5 minute jog plus a dynamic warm up lasting about 8 minutes. 3) 5 minute jog followed by a dynamic warm up at double the volume lasting about 13 minutes.
Option number 2 provided the best results. Each stretch should be held for just a brief moment, then alternate; 4 repetitions per side. The warm up stretches included:

• Pull knee to chest
• Alternating quad stretch
• Leg Cradle
• Lift Knee Up & Move Out to Side
• Step & Kick
• Lunge & Reach Upward
• Lunge & Reach Inside Elbow to Heel
• Lateral Lunge
• High Knees (running)
• Butt Kicks (running)
• Power Skips

This warm up is of course optimal for a primarily lower body workout. (Stay tuned for an upper body warm up)
Proper warm up:

• Increases the core temperature
• Increases blood flow to the working muscles
• Prepares the muscles for the movements that will be performed
• Improves joint lubrication
• Wakes up the central nervous system
• Improves extensibility/flexibility of muscles

*Important note: Dynamic stretching prior to exercise and static stretching after. Static stretching prior to exercise puts the muscles at a mechanical disadvantage and increases risk of injury.

COOL DOWN
Cool-down stretching is like uncoiling a spring. When you're working out you're tightening up your muscles, essentially shortening them. Think of it as a spring coiling up tighter and tighter. If you don't straighten it back out, the muscles will pull on the bones/joints they are attached to and may lead to joint pain after a while.