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Don't have time to stretch? Try this easy 8-step routine

Runners devote several hours to a routine each week -- fitting runs in among work duties, gym time, deployments and life's big and little responsibilities. But when it comes to stretching before and after a workout, runners are lazy.

Some make valid arguments against stretching, and I won't quibble.

Can stretching cause an injury or have a negative effect on a workout? Sure. Stretching too quickly or holding a stretch too long can do more harm than good. A pulled muscle is always possible.

Overstretching -- holding a stretch for about 20 seconds or more -- can fatigue the muscle and require a recovery period rather than prepare that muscle for a workout.

But if performed properly, a stretching session can provide a proper warm-up, helping to elevate blood flow to the muscles and improve your range of motion. You just have to take the time.

Here are eight stretches that make up a quick and effective head-to-toe routine:

1. Neck. Place your chin on your chest. Rotate your head to the right so your chin touches your right shoulder, then bring your head back as if trying to touch the back of your head to your upper back. Next, bring your chin to your left shoulder and then back down to your chest.

Slowly rotate clockwise five times, then counterclockwise five times.

2. Shoulders. Stand straight and extend your left arm forward. Grab your elbow with the opposite hand and pull it to the middle of your chest, trying to touch the back of your opposite shoulder with your hand. Hold this position for five seconds. Complete three sets for each arm.

3. Back. Stand with your feet shoulder-width apart and place your hands on your hips. Bend forward at the waist and rotate right, then toward the back, then left. Perform five sets clockwise and five counterclockwise.

4. Lower back. Lie flat on your back, bring your left knee to your chest and pull until you feel a stretch in your lower back. Hold for a five count, then switch legs. Complete three sets with each leg.

5. Thighs. Stand straight, grab your right ankle with your right hand from behind and pull your heel toward your buttocks. Hold this for a five count, then switch legs. Again, three sets for each leg.

6. Hamstrings. Lie down, holding a towel with one end in each hand. Place your right foot in the towel and, keeping the leg straight, pull slightly and feel the stretch in your hamstring. Hold for a five count, then point your toes back toward the knee to stretch the calf muscle for another five count. Do three sets for each leg.

7. Hips. Sit up and cross your legs. Lift your right leg over the left, placing your right foot flat on the floor and keeping the left leg bent underneath. Now, push your right knee to the left (toward your chest) for a five count. Do the same with the left leg for three sets.

8. Groin. Sit with your knees bent and bring your feet in as close as possible to your groin, with the bottoms of your feet touching each other. Use your elbows to press down on your knees to feel a stretch in the groin. Hold for a five count, then rest and repeat three times.

Take the time to repeat this series after the workout. This is enough to keep you conditioned without those stretching drawbacks.

Christopher Prawdzik is a runner and freelance writer in Northern Virginia. You may e-mail him at runnerslifeccp@yahoo.com.