Can anybody suggest any good stretching routines or books?
93728
Get the Bob Anderson book entitled 'Stretching'.  Its the best and has lots of illustrations. Anderson is nationally recognized by top athletes and sports doctors. There are other fine books as well but in my opinion this one is best and is not expensive.
1135352
Balance on your left leg and pull your right ankle straight back and upwards towards your rear with you right hand.  Hold for about 10 seconds.  Switch and do it on the other side.  I'm sure there are other great stretches, too- this is the one I've always done, though.
885640
to increase flexibility, their is a special method of stretching. stetch for 2 seconds and repeat that many times. so do 2 second stretches 10-20 times. As you stretch, breath in (into the stretch) and breath out (as you stretch). Do normal stetches for the areas you are trying to make more flecible but this method could make you condsiderably more flexible within 3 days
561456
You should always stretch from head to toe and back.  Before lifting you should stretch your neck by doing neck circles and then to shoulders with arms extended circles and then down the body with torso rotations and then thighs with toe touches and calves.  After your lifting reverse the order, you feel alivened afterwards.
703558
Have a daily stretch routine to stretch your hamstrings.
639094
Okay, I'm a gymnast and I have a perfect thing for you to do. Take a hot bath, it has to be a bath and it has to be hot, and stay in there for 30minutes. After that, get into comfortable clothes and begin to stretch.\n\nSplits: This is what you do. Go into a straddle sit and then touch your face to the ground stretching your arms out as far as you can without pain. Hold this for thirty seconds or longer if you like. Holding it for thirty seconds, though, makes your body get use to it. If you don't like this one, or you want to do another, sit on the floor and have your legs out straight with your toes pointed, reach your arms out as far as you can and have your face as close to your knees as possible. Hold for thirty seconds. If you just want to do a quick excercise stand up with your legs out, not a split, and lean from one side to the other with your hand rested on that knee, start out looking forward and then after a few times doing it turn in the direction you're strecthing. Next go lower, and do the same thing. After that do a split, but have one of your knees tucked in under you body reach for the floor and hold for thirty seconds then do it with the opposite leg. After that do your splits and hold them for thirty seconds or longer. Do not strain!
677115
Try this one:\n\nhttp://www.ast-ss.com/max-ot/max-ot_intro.asp\n\nIt's a very high intense workout that I've had very good results from.
419182
I would say keep stretching - every day.  Maybe increase the time that you stretch until you feel that your limbs are reaching optimal flexibility levels.
396887
stretch many times a day, farther each day...not to strain. keep doing that and in a couple weeks you'll have it
579164
last year at this time i couldnt even touch my toes! no joke, now i can do the splits, and of course touch my toes no prob! it only took about 3-4 months of stretching everyday to get me in my splits. the key is to stick with it everyday. im sure you know the "lunge" stretches to strecth out your groin before doing the splits, so i do those and then go down as far as you can. \n\nwhat i do everynight is a couple different groin stretches first on my right, then on my left, then one back on my right then i go down and hold it for 30 secs to a min, then i come up, do a groin stretch on my left and go down on that side for 30 secs to a min. then i go down on each side 2 more times for the same amount of time. \n\nits a good stretch. also, to stretch it even more, while in the splits put your elbows on the ground if you can (on opposing sides of the front leg) and if you can do that see if you can lay yourself down on top of the leg. it stretches even more!\n\nwell happy stretching, and remember, practice makes perfect!
1102597
http://newsinfo.iu.edu/news/page/normal/2572.html\n\ntry this site...and also look into getting a pilates book or dvd...a lot of those exercises can be done with the band
361882
Well, I go to cheerleading every night. Now, one thing that helps me gain flexibility is streching. When you're streching try pushing yourself to the limit. Never go to point where is hurts like a mof0. A nice bit painful, soothing strech is great once daily. I personally strech right when I get up in the morning. Sit down, touch your toes, strech your wrists, roll your ankles, its all good.
901748
First learn how to stretch properly.  Many people who stretch to gain flexibility to do the splits put to much stress on their hips and supporting ligiments.  Read up on some of Bill Wallace's articles on stretching and look into Tom Kurtz, he has an excellent program.  Also check to see if your body can actually do the splits.  Stand next to a table or counter the same height as your waist, put your leg out to the side foot forward and see if you can stand straight up, next to the same thing on the other side.  By doing this you will see if you have any bone structure or legiments that mind prevent you from achieving full splits.  Here is Kurtz's link to his website.\n\nhttp://www.stadion.com/column.html
383163
Are you  doing any stretches?   Stretch only to comfort, not pain.\nFace a wall.  Put your hands on the wall.  Bend your right knee,keeping that foot flat on the floor, and stretch your left leg backwards, also keeping foot flat on the floor.  Hold for 20 seconds.  Repeat on other side.\nSit on the floor.  Spread your legs out in a V.  Lean over your right leg.  Hold for 20 .Lean over your left leg. Hold for 20.  Lean to middle.  Hold for 20.
1006623
the best is Hyperextensions (Back Extensions) I do is almost everyday and already feel my back stronger and stronger....\n\nTips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your legs and upper body are in a straight line again. Do NOT arch your back past a straight line!
1185634
2 DVDs I would recommend are Pilates: Abs Workout with Ana Caban and Crunch Pick Your Spot Pilates.  \n\nFor specific exercises, for abs:  the hundred, the series of five, criss cross, and the teaser.  For legs:  frog, bicycle, leg lifts, and kicks.  For butt: the bridge, swimming, double leg lifts, and leg circles.
868511
Before and after is fine if you are doing just normal static stretching (holding it in one place).  If you are doing more advanced stretching you need to be properly warmed up first.\n\nStretching "cold" muscles will not lead to long term gains in flexibility, rather it will lend temporary flexibility in the muscles which may help prevent some injuries.