I am not a professional, however, I am an athlete. I have been running Cross Country and Track for over five years and have picked up many stretching techniques doing so. In this Instructable I will cover a good bit of the traditional stretches, and some the not so traditional stretches, here it goes...
Step 1: Warm-Up
Before doing any physical activity it is a good idea to warm-up and stretch. Why warm-up? Warming-up helps prevent injury, and gets your body ready to go. By warming-up you begin to stretch, and loosen up many of your muscles. I usually do a half mile jog. Depending on the intensity of the activity you plan on doing your warm-up may be shorter or longer. A good rule of thumb is if you're sweating, you're warmed-up.
Step 2: Touch Your Toes
Depending on your flexibility, you may be able to touch your toes, you may not. Touch Your Toes is only a generic term used to describe this stretch. When done, this will stretch your mid-back and hamstrings.
With both feet parallel to one another, slowly bend at the hips and try to touch your toes with your finger tips. To do this stretch properly and to get the most from it, don't bend at the knees, keep your legs straight. If this is painful to do, you may be reaching to far, just ease up a bit. It is important not to bounce when reaching for your toes.
Hold this stretch for 30-60 seconds and move on to the next stretch.
Step 3: Spread Um'
Spread your legs. How far? As far as you can without hurting yourself. I usually spread my legs until I can put my hands flat on the ground when bent over. This will stretch your groin and inner thigh.
Again, hold for 30-60 seconds and carry on.
Step 4: To the right...
This is similar to the previous stretch, this one however only focuses on your right groin and thigh. After 30-60 seconds switch to the left side and hold.