Can anyone do me a favor? Thanks!

[Backstreet]

Maybe some of you do gymnastics along with dance. Maybe you know the answer to my question. Or if not maybe you know someone really knowledgable on the subject. (Such as a dance instructor) Here's what I want to know:

I know various stretching exercises. I know the different kinds of stretching (Passive, Active, Dynamic, etc). What I am wondering is how I should put it all together? For example, if I wanted to do a routine that built up my chest muscles it would look like:

Bench Press, 3 sets, 8XReps 50-60 rest inbetween each set
Incline Press, 3 sets, 8XReps 50-60 rest inbetween each set
Fly Machine, 3 sets, 8XReps 50-60 rest inbetween each set
Pushups, 3 sets, 20XReps 50-60 rest inbetween each set

So how should a stretching routine look? From what I understand, passive stretches (Such as the splits) can be performed everyday and even multiple times a day. Dynamic stretches (Like a Jazz front, side, and back kick) should be done every 48 hours from what I've read.

Anyways, for a passive (Static) stretch routine that focuses on the hamstrings and groin muscles:

Butterflies, ??? Sets, ??? Length per stretch, Time to rest inbetween ???
Sidesplits, ??? Sets, ??? Length per stretch, Time to rest inbetween ???
Legs straddled in air, ??? Sets, ??? Length per stretch, Time to rest inbetween ???
Stand up touch toes, ??? Sets, ??? Length per stretch, Time to rest inbetween ???
Straddle reach forward, ??? Sets, ??? Length per stretch, Time to rest inbetween ???
Front splits, ??? Sets, ??? Length per stretch, Time to rest inbetween ???

Basically what the favor I am asking is if you know anyone could you see if they could fill in the blanks? I cannot find anywhere the answer. How long should I do each stretch for? Should I do them in sets? Etc. I plan on doing a routine at least 3 times a day.

My studio is closed this week due to Spring Break so I have no way of asking anyone. So if anyone knows a dance instructor, knows themselves, or maybe a gymnist or something could you reply?

[MacMoto]

While you wait for an answer from people who *really* know about these thing...

How long should I do each stretch for?
My physio says that for a stretch to have a real effect, you need to hold the stretch for 30 seconds.

[fascination]

the SCW fitness manual says that each static stretch should be 20 seconds...do not static stretch before you have warmed up sufficiently with some other brief low intensity total body movement....like a ten minute aerobic warm up...or you will tear, not stretch a thing.....the studies on this are fairly new but quite conclusive...it is a common mistake and needs to be curtailed as too many folks are hurting themselves on their stretch...

[latingal]

Hey Backstreet...I am certainly no expert, but I will give you answers based on my experience as a gymnast and dancer.

My PT who works with and is a dancer told me to hold stretches for 24 counts (3 sets of 8 counts). For each body area, I will cycle through my stretches and for problem areas do at least two sets. I normally work from the bottom up (feet, ankles, hamstrings/legs, hips, back, ribs, neck/shoulders and arms).

Fascination's suggestion of doing something lightly aerobic BEFORE stretching is the current thinking, which I AGREE with. However, given that - I normally stretch very lightly (no where near my limits at all!) first. Why? Old habits die hard - as a gymnast and dancer my body got used to doing very light stretches first thing out - and it's part of my mental prep.

If I am working to maintain my flexibility I will do a fuller stretch, in the upper range of my normal range of motion after my body has warmed up.

If I am working to improve my flexibility I stretch carefully near the top of my normal range of motion while my body is fully warmed up. CATUION: be very careful not to overstretch - recovering from a strained major muscle is not a short process. I NEVER stretch to the point of pain, I stretch until I feel a little bit of tightness - do not press this (especially while warm), you will strain a muscle. If repeated daily, your flexibility will improve.

An example, I strained my left hamstring and scar tissue formed while it was healing, leaving it tighter than it was previously. Left splits were no longer comfortable. In ballet class, between barre exercises (while my muscles were warm) I would put my left leg up on the barre and stretch gently over, I did this a couple of times during the barre. After doing that for awhile I was surprised to find that not only were my left splits back in a comfortable manner, but had actually surpassed my right leg splits in comfort.

Good luck to you Backstreet, take it slow!