Static Stretch Protocols & Durations

Often times I get asked quite a few questions, mostly when I'm at the gym training and so there are a number of things I want to address...

One of the issues I see is in regards to stretching.  The stretching patterns, techniques or whatever they do is suspect. What kind of holding durations do I recommend for 'static' stretching ? What kind of stretching protocols do I use?

When a flexibility program is designed for a new clients (general population or athlete), I always look at the initial evaluation/assessment for their flexibility needs. 

I've learned to ask 2 questions 1) Is it stiff?  2) Is it short? 

Static stretching won't provide the necessary result to lengthen a muscle.

And if someone really needs to decrease stiffness, this would be my plan of action:

- Foam roll specific areas pre-workout

- Dynamic stretches/mobilization pre-workout

- Static stretch pre-workout*

- (EQI)  post-workout

- Foam roll post-workout

- Static stretch post-workout

(* YOU CAN static stretch pre-workout.  I don't suggest it prior to performance, but in this case, what's your goal? Lengthening a muscle or improving performance?  Right now your goal here is to improve flexibility, mobility, and improved movement).

There a few things to keep in mind...

- POSTURAL CONSIDERATIONS.  Do they sit all day?  Upper Cross Syndromes develop and hip flexors become stiff.  You have to account for and address their postures.

Everything influences posture, alignment, and movement.  Once you understand that and address them in your program design, the better your results will be.

-  Overall training program.  EVERYTHING should be geared towards their goal of improved flexibility & mobility, not just the warm-up, not just the cool-down.

I hope this shed's some light in regards to stretching and getting the desired changes you are looking for.

Mach 3