You should be warmed up before you attempt to stretch. You never want to stretch a cold muscle. The most important thing to remember when stretching is not to bounce! You should move to the point where you feel a mild tension in the muscle and then hold that position for 10-30 seconds. As you get more flexible, you can hold the stretch for longer period of time. Your breathing should be slow and rhythmical; do not hold your breath.

Stretch	Muscle Area	Reps/Time
	Neck	5 times each direction
	Adductor	20 seconds
	Rhomboids (pinch the shoulder blades)	2 times, 5 seconds each
	Lower Back (flatten the lower back)	2 times, 5 seconds each
	Thorasic Spinal Extensors	3 times, 5 seconds each
	Abductor, Low Back, Gluts	20 seconds each side
	Abductor, Low Back	20 seconds each side
	Everything	2 times, 5 seconds each
		20 seconds each leg
	Adductor	30 seconds
	Obliques, Abductor	10 seconds each side
	Quadriceps	30 seconds each leg
	Hamstrings	20 seconds each leg
	Ankle	10 times each direction
	Foot	30 seconds each foot
	Soleus, Calf	12 seconds each leg
	Hip Flexors, Hamstrings, Quads	20 seconds each leg
	Gastrocnemius	25 seconds each leg
	Pectoralis	15 seconds
	Tricep	10 seconds each arm
	Trapezius, Pecs	10 seconds
	Relaxation	2-3 minutes