Before practice, competition and workouts

Stretching will aid in injury prevention and assist in warm-up. A person should NEVER STRETCH COLD MUSCLES. Make sure that pre-training stretching follows at least a 5-6 minute warm-up (i.e. brisk walk). Stretching routines can last from 5 minutes to 15 minutes depending on the individual needs.

Following practice, competition and workouts

Post-training stretches facilitates ROM (range of motion) because of increased muscle temperature. It should be performed within 5 to 10 minutes after training. If the sport or activity has required a high-volume or high-intensity workout involving the legs and back, this is an excellent time to stretch the hamstrings and lower back. Post-workout stretching may also decrease muscular soreness.

Additional Stretching

For those who lack sufficient flexibility for their sport or activity, extra stretching sessions during free time may be both relaxing and beneficial. Make sure that the stretches are held for at least 20-30 seconds and involve multiple sets. This is a good time to use "devices" and to involve passive stretches that will increase ROM. Make sure the muscles are warm before performing these exclusive sessions. For more fitness, gaining weight and muscle information, please checkout the Gaining Weight blog.

Work-Out Videos

First, stop by Wal-Mart and pick up a few work-out videos. The best ones involve pilates, yoga and dance. They allow you to work out without equipment.

Chairs and Couches

Couches are good for sit-ups. Use chairs to do push ups and stretches.

Water Jugs

Use water jugs for weight lifting. Other weight lifting ideas include boxes and phone books.

Borrow a Baby!

When you’re out of videos and water jugs, borrow a baby! Throw them up in the air (not too high!) and bounce them in your arms. You can also use your feet to put them in the air like superman (remember those days?).

Any other ideas? Just post comments!