Warm up and stretching

[rpenalozan]

Many people have recomended me to warm up and stretch before and after
practicing, to prevent injuries.
My problem is that I usually don't have a time to practice, but
whenever I feel like taking a break, I practice, for maybe 10, 15 or
sometimes 60 minutes. Then, I cannot afford spending 20 minutes warming
up before the practice, and 20 minutes cooling down afterwards.
Can someone recomend me a fast and good warming/stretching routine? or
how do you do to warm/stretch for your practices?

Thanx
Rafael P.

[rich shumaker]

Me too I want a quick stretch too.
I too don't have much time.
This is what I do for now until I find a real stretch routine or a
real teacher for it.
I stretch my hands for a minute or two. See Greg Irwin's site for
this www.handhealth.com Bob sells his video for Hand Health.
For my body I do an imaginary ball routine with lots of curls and
extensions of my arms trying to hold them for a bit.
Imaginary ball is fun. Imagine you are rolling a ball on your body.
Then just follow it around as you move your body around.
As I stated though I need a real routine as well. A 20 minute warm up
cool off and a quick couple minute one.

Rich Shumaker

[Ian Port]

I know for when I do climbing a good stretch is to place the palms of
your hands on a wall and lean into them with your arms straight. The
two activities (climbing and contact juggling) do involve a lot of the
same muscles, so that should also be a good stretch for cj.
-Ian