Is there a stretching equivalent of the food pyramid?
As most people know, the food pyramid the diagram at the depicts all the essential food one should eat to maintain a healthy diet. The pyramid serves to guide individuals to make better choices when they choose foods so that they can meet all their nutritional needs.
I am very serious about stretching. but there are a lot of stretches out there and I don't know which ones are useful and which ones aren't.
Thus, I was wondering if there was some sort of standardized recommendation for which groups / types of stretches that one should do in order to stretch most or all of one's muscles.
You can see my analogy here. A given stretch often target multiple muscles at once just as food like milk provides us with multiple kinds of nutrients. So really choosing a stretching routine should involve selecting a group of stretches that satisfies most of the bodies needs.
My Question
Is there a standardized recommended stretching routine?
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I don't believe that there is a universal list of stretches, but there are certainly guides out there. I'm personally fond of Craig Ramsay's Anatomy of Stretching which has both an hour-long comprehensive set of stretches and a 15 minute essentials one, the latter of which also comes on a poster that comes with the book.
I attempted to scan in his quick stretches now that I finally got the book from the library, but my scanner is acting up. Hopefully, this is enough that you can get the gist of it:
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