I recommend the following sequence:
1. Warm-Up (Prior to exercise)
a. Foam Roll:
b. Static Stretching on tight muscles
c. Active or Dynamic Stretching:
3. Cool down Stretching (after exercise)
a. Foam Roll
b. Static Stretching
Stretching Guidelines:
1. Foam Roll - find a tender point on the foam roll and hold for 30-45 seconds
2. Static Stretching - 2-3 sets of 20-30 second holds
3. Active/Dynamic Stretching - 1 set of 10 reps

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Lifefit: An Effective Exercise Program for Optimal Health and a Longer Life
Listen to Dr. Mike his input is spot on. After I ended my career as a national level bodybuilder my knees were so tight I could not show clients how to perform a squat. Simple self myofascial release to tight muscles allowed for more range of motion and decrease of inflammation in the joints. Within a few months my knees were back to normal and could resume normal activity.
With flexibility it is very important to point out that being over flexible is not good either. There is something called length tension relationships in which each muscle should have an appropriate length so it can perform at its maximum. An overly lengthened muscle is generally weakened and will be suspect to greater increase risk of injury. An overly tight muscle is can cause severe muscular imbalances and it can lead to injuries and the beginning of the cumulative injury cycle.
It is not good to have overly tight or lengthened muscles. The key is to have the proper balance in muscles. How do you know what is overly tight or overly weak? Find a good corrective exercise specialist who is trained to look for this. Sharecare is loaded with these experts.
Proper flexibility training should not take hours a day to perform. The key with flexibility training is consistency. The simple techniques that Dr. Clark laid out and done 10 minutes per day can make significant difference if done consistently.
It is recommended to stretch before and after your workout. Before and after activity use static stretching to decrease muscle spindle activity. Perform 1 to 3 sets of each stretch, holding them for 20-30 seconds. If you don’t have any postural distortion patterns, you can perform Active Isolation stretches as a pre-activity warm up. Hold each stretch for 1 to 2 seconds and perform 5 to 10 repetitions.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.