Stretching

I think it's best to stretch after working out rather than before.

I am on a 2-3 times a week routine (I like to stretch in the 90* program pool at the "Y" after swimming.

quads/ankles = grab foot by instep and touch heel to butt
hamstrings= foot on pool ladder or use side of pool as stretching bar
calf = wall pushes
shoulders= put one elbow in the crook of the other, grab hands and lower bopth arms together (poor description)
a few "toe touches"

I have gained 10 degrees of motion in my hip flexors and 15 in my hamstrings in a year. I got re-fitted for my new bike a couple of weeks ago, and the fitter was surprized. I can get into a better aero position now.

I'll often do some sort warm-up prior to my main set of whatever exercise I am doing, jog a little before running, do some swim warm/up before the main set, ride a couple of slack miles before cranking it out on the bike.

The way I look at it, stretching is a quality workout, like speed-work or strength training. I do it in small doses, carefully applied. Warm muscles are more readily worked. I wouldn't go to the track and start doing 400 repeats without warming up a bit first, the same with stretching. So far it seems to have worked.

Stretching after a workout, as I understand it, can be tough on your body since you're placing additional stress on muscles that just got put through stress. Ups the potential for injury. That doesn't mean to not stretch or do anything post-workout, but if you do, remember that less is best. Don't force any stretches or you'll end up injured. Same with if you're doing it pre-workout. If you're doing a couple sets of each stretch (probably not a bad idea), do the first one at about 50% and let your body adjust and work its way into it. Again, less is best.

I hate stretching, but am required to stretch daily for body maintenance and injury prevention. It sucks.