Do I Need to Stretch?

This is a question I seem to get often. To me it seems obvious that stretching is just as much a part of your workout as weight training and cardio. I have to admit, I have fallen victim to the mercy of time. Sometimes I’ll get back from a run and only have 20 minutes to to shower and get to work, so I forgo the stretch and jump right into the shower. We all do it, but the key is to just not make that a habit. Schedule your stretching into your training. If you plan on doing a 30 minute run make sure you reserve a good 5-10 minutes before and after to stretch.
Why do I need to stretch?
Because it has been proven that stretching before and after a workout increases movement flexibility and reduces the risk of future injury. How many times have you gone to your massage therapist and told him your lower back hurts, to realize the reason for the pain is a tight hip flexor or hamstring?

What kind of stretches should I do?
There are basically 4 different types of stretching: Foam rolling or self-myofascial release, static stretching, active stretching and dynamic stretching. Depending on what type of exercise you will be partaking in designates the stretch.
1. Foam Rolling is basically a self massage. You roll your muscles out on a foam cylinder and let the muscles release through pressure. This type of stretch or muscle release can be used before any type of workout or sport.
2. Static Stretching is the process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds. This type of stretch is good for someone who is just starting out in weight training or getting back into it and starting slow. It is also great at the end of a workout no matter what your experience level.
3. Active Isolated Stretching is when you flex or engage the muscle opposite to the muscle you are trying to stretch, this teaches the stretching muscle to relax when it’s opposite muscle is engaged. An example would be Supine Hamstring Stretch: when lying on your back draw one knee up to chest and lace fingers behind hamstrings(holding the back of the leg). While other leg is relaxed straight down on the floor. Then engage the quadriceps(front of thigh) and feel the stretch in the hamstrings. You will hold for 2 seconds and repeat for 5 to 10 reps.
4. Dynamic Stretching is probably the most common and effective stretch for an active person. In a nut shell Dynamic Stretching is when you perform the exercise you are planning on doing that day, without any weight. That is a very basic way of describing it, but heres and example: If your plan on doing squats today, start off with prisoner squats. Same movement as the bar squats, but with no weight, just hands up near your ears. Go through 10 reps once and you are good for that exercise. Same applies for all your planned workout movements.