I have never been able to find a good resource on parkour specific stretces so I figured I'd post my routine.
Stretches should be preceded by a warm up (jog, jump rope, APK Warmup)
Neck rolls for ten seconds: (clockwise, counter clockwise, side to side, front to back)
Torso Twists for ten seconds: With arms extended strait out to your sides, twist your torso 90 degrees one way then backto the starting position then 90 degrees the other way. Repeat at a medium to fast rate fo the whole ten seconds.
Ten seconds of crouching: Stand with your feet together, hands on your knees, and knees together, crouch repeatedly.
Knee circling for ten seconds: Stand with your feet and knees together and your hand on your knees. Move your knees in a variety of small and large circles.
Standing Toe Touches x2 for ten seconds apiece: Stand with your legs completely strait and bend over at the hips trying to touch the ground. Advance to bending further and further until you can bend in half
Standing Quad Stretch for ten second per leg: Standing strait (can be assisted for balance) grab the top of your foot and pull it to your buttocks pionting your toes as upward as possible.
Soleus stretches ten seconds per side: Stand feet half a step apart, hands on your hips. Lower yourself placing your weight on the back foot. Advanced: Pistols
Spine touches for ten seconds per side: Place one of your hands, palm touching your back, and reach downwards pushing your elbow down with your other hand. Your elbow fore arm should be parallel with your spine for the duration of the stretch.
Shoulder strangle for ten seconds per side: extend one arm strait out in front of you. Pull it to your chest using your other hand placed over your elbow or higher.
Sitting toe touches x2 for ten seconds apiece: sitting legs extended strait in front of you try to touch your toes by bending at the hips without bending your knees. as you advance further you will be able to bend further until you can bend in half.
Strait straddle stretch x2 for ten second apiece: sitting with your legs in a split try to touch your toes pulling your body and head to the floor
Side to side saddle stretch for ten seconds per side: sitting with your legs split try to touch the toes of one of your feet with BOTH hands. Pulling your head toward your knees and your chest tward your legs
Butterfly stretches x2 for twenty seconds: Sitting with the bottoms of your feet touching and your hands on your feet pull you feet toward your groin. Then it one motion push your knees to the ground with your elbows and your head toward your feet. (some prefer to flutter thier legs up and down but in my opinion this leads to a less intense stretch. Advanced - have someone push on or stand on your knees (warning this is very advanced and sometimes dangerous without flexibility)
Ankle rolling for ten seconds each leg: Sitting with one leg strait and the other bent over it. Grab your foot with the opposite hand and roll the ankle in random motions.
Leg Extensions ten seconds per side: Sitting with one leg strait an the other bent over it grab the bottom of your foot with your opposite hand (left foot right hand, right foot left hand) extend your leg strait using your other arm to push on your knee.
Back and shoulders x5: Standing legs more than shoulder width apart, touch the ground with your fingers. Then bring your arms up making a crescent reaching behind you until your arms cannot bend any further and return to your sides, bending backwards (should be able to see the floor behind you)
Back and torso x5 : Standing legs more than shoulder width apart, touch the ground with your fingers. Then put you hands on your hip and bend backwards until you feel you are as far as possible. ( should be able to see the floor behind you)
Side Lunges ten seconds each side: standing shoulder width apart place your hands on your hips and lower one leg (stretches the other)
Deep side lunges ten seconds each side: Standing double shoulder width apart lower one leg until you can’t any more then point the toes of the opposite foot outwards
Samson stretch ten seconds per side: Interlace your fingers and raise them overhead so your palms are facing the ceiling, engaging your shoulders up and towards your ears. Next Step forward into a lunge position with the knee of the rear leg touching the ground. Finally Stretch your hands up, and stretch/sink into the lunge. Look up towards the ceiling.
Knee sits ten second per side. sitting with one leg under you ond the other extended pull your upper body down (bending at the hips) and touch the ground with your hands.
Front/Back splits stretch ten seconds each side: sitting down place one leg down in frond of you and put the other behind you splitting your legs. Your body from a birds eye view should form a strait line. strech further and further until you can split to the floor
Saddle splits stretch x2 for ten second a peice: from a standing position slide down into a split with your legs going to each side. progress furter and further to the ground until you can touch the ground with your legs being linear. Your arms may be used to assist balance.
Wrist wrap stretches ten seconds per wrist: wraping your thumb and middle finger around your opposite wrist poiint to the ceiling with the index finger of the wrapping hand, keeping your other hand perpendicular to the ground
Wrist to floor stretches, palms up for twenty seconds: sitting on your knees and feet, make your wrists touch the ground bending your palms toward your forearms with your fingers facing you.
Wrist to floor stretches, palms down for twenty seconds: sitting on your knees and feet, make your wrists touch the ground bending the backs of your hands toward your forearms with your fingers facing you.
Wrist x's twenty seconds: sitting on your knees and feet, cross your arms making an x with your fore arms and push your palms to the groundkepping your finger tips interlaced.
Edit - if there is any confusion on a stretch I will post a pic or a vid but most are pretty self explanatory and if there are any stretches to add post em and I'll put them in the top post
