What is everyone's basic Stretching routine in a normal day.

Mine is just for my leg's.

Wake up- Dynamic stretching "2 min"

In the day- Isometric "10-15 min" then static active "2 min"

before bed- Static passive 5-10 min then static active "5 min"

I do this every day unless im tierd, if i am i just skip isometic and static active.

Usually:

10 mins dynamic stretching in the morning.

10 mins dynamic stretching in the evening

40 mins static stretching in the evening

I thought dynamically stretching cold muscles can be damaging. Do you lightly warm up first?

Actually you can use Dynamic stretching as a warmup. That is what I do. Don't start out trying to reach your max, but gradually raise the limb farther each set.

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Actually you can use Dynamic stretching as a warmup. That is what I do. Don't start out trying to reach your max, but gradually raise the limb farther each set.

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Ay, that's how I think about it.

Exactly. Just add more sets, and start out slow and low, and work your way up to max height. Initially, I was doing joint rotations and marching in place, but that gets old quick.

I did see an intersting version of a dynamic warmup in the Dec. issue of Men's Health. I'll try to explain it.

From a standing position, squat, then jump vertical, and stretch your arms up. Land, rinse, repeat.

It'll get the heart rate up, and dynamically stretch out your lower and upper body. I haven't tried it yet, but it seems like a good dynamic warm-up to dynamic stretching.

Not doing anything now but was doing Dynamic Stretching first thing in the morning when waking up (3 to 5 times a week). This would be about 15-20 minutes and would consist of front kicks, back kicks and side raises. Starting slow and low and working higher but not agressively as to hurt myself. I would do anywhere from 3 to 5 sets per leg. Then before class (3 days a week) I would do a condensed version in about 5-10 minutes ... plus probably took less time as I was awake.

Otherwise I did no other stretching with the exception of in class or light stretching or light lifting prior to lifting heavy.

Will get back into this as the body heals. No sense making things worse but I miss it. That also makes it that much harder when I want to get back at it. Time is a killer but hopefully I find that motivation again.

Morning: joint rotations, dynamic stretching
Martial arts classes: Joint rotations before, static stretching after
Weightlifting: Static stretching after
Evening: More dynamic stretching, isometric and static stretches on alternating days.