Stretching Exercises - Exercise Stretches for Flexibility and Safe Training

Do you want to know one simple secret that takes just 5-10 minutes but if done properly will give you a balanced, flexible body ready to take up the challenge of your next killer workout OR which if neglected or done improperly can hurt you or even sideline you for a month or more due to injury?

"Its called Proper Stretching Exercise and its worth its weight in Gold".

Are you ready to get extremely flexible, train safer and better? Then Stretching is the way to go.

Stretching is the most neglected area in Weight Training. But it is vitally important to stretch for a better flexible body in the long run.

Here we will discuss Benefits of Stretching, time to stretch, Techniques and Best Stretching Exercises.
 

Inside this Article -
 

• Benefits of Stretching Exercises
   
• When to Stretch ?
   
• The Stretching Technique
   
• Heavy Connective Tissue Stretches
   
• Stretching Exercises

Benefits of Stretching Exercises
 

Wikipedia defines Stretching as deliberate lengthening of Muscles. Stretches is much more than bending and moving around. It is the best known way to become more flexible, increase joint mobility, prevent Training injuries and improve circulation, posture and relieve stress. I can go on and on but I will summarize it for you.

Stretching

• Maintains the pliability of muscles thus avoiding injuries
• Increases range of motion allowing you to train harder.
• Improves flexibility and range of motion.
• Removes waste products from blood and therefore vital during workouts in between sets.

New Benefit - Reduction of DOMS [Delayed-Onset Muscle Soreness].

• A recent study by the American Journal of Sports Medicine has shown that flexibility reduces the chances of Muscle soreness. The study has shown that stiff, less-flexible Muscles undergoes more muscle fiber damage in Intense Weight Training resulting in loss of Muscle strength. When you exercise in presence of Muscle damage, as you know, the exercise intensity and effectiveness drastically reduces.

This is another reason why you should take stretching seriously. 5 minutes of these Stretching Exercises will do a world of benefit for you.

The Critical Points in your Stretching Routines.
 

1. Stretching is a gift and overstretching is a curse. NEVER overstretch beyond the point of pain. It is opposite to what we learn in the Weight Training world that pain means gain . But in the Stretching world you goal is to become more flexible, improve your range of motion { ROM }.
    
2. Perform a 5-10 minute before you stretch. Get the blood flowing in your muscles. Warm muscles respond better to stretching. No treadmills? heard of high knees or jumping lunges? No more excuses to warm up.
    
3. High intensity weight training when done using partials and limited range of motions may result in less flexibility. To avoid this always perform stretches for both agonists and antagonists. Example - Biceps and triceps stretching, chest and back stretches together, etc.
    
4. Wear loose clothes and begin with your tight muscles first. They are the weak link. Make them flexible and then move to other areas.
    
5. Progress at your own speed. You compete with your-previous-self and not the gymnast you see in your gym or at the park. Older people have reduced flexibility due to fibrosis { degenerating muscle is replaced by dense fibrous connective tissue} and therefore should start small and take it from there.
    
6. Make it fun and enjoy the exercises. Stretching is very painful mentally for people who can see nothing but weight machines when they hit the gym. But stretching will prepare your muscles for the oncoming slaughter and your lifts WILL improve.
    
7. Not many people stretch. But not many people build Muscle, lose weight and build the body of their dreams - Strong, fit and flexible.
    
8. Without Stretching your range of motion will be so restrictive that any longer range of movement could result in injury.

When to Stretch ?

Stretch before your workout for 3 -5 minutes, after your workout for 3 -5 minutes and stretch the muscle group you are exercising in between sets. They are called warm up stretches and cool down stretches respectively.

Before workout stretching will increase the range of motion and exercise performance. Also it is less likely to skip stretching this way.

After workouts, the range of motion can be further increased as the increased muscle temperature increases the elastic properties of muscle and its stretch properties. Stretching after exercising also reducesDOMS.
 

The Stretching Technique
 

Although there are many types of Stretching like Ballistic Stretching, PNF stretching and Isometric Stretching, for the purpose of this article we will use the best active stretches available.

• Stretch after a light Cardio warm up. Perform treadmill or bicycle for 5 minutes and stretch.
   
• Breathe normally. Do not hold your breath during stretching.
   
• Stay away from the pain zone as you would not like to injure the soft connective tissue elements.
   
• Its important to focus on the muscle group under stretch.
   
• Stretching Requires slow, gentle movements. Avoid bouncing forceful moves as it will only hurt you. I have illustrated excellent Stretching Exercises by Body part below. Perform them before start of each weight training session for 30 - 60 secs each.
   

Example - Side Bends. When performing side bends, stretch to s side for 10-15 secs. Then relax that muscle group. Take a deep stretch and stretch again. 3-5 such repetitions and you move on to next stretch.
 

Always stretch and hold that position for 10-15 seconds. Also do not spend too much time and energy stretching. Some people recommend stretching for longer duration but it becomes increasingly difficult to concentrate and has a high drop-out rate.

Heavy Connective Tissue Stretches
 

Heavy Stretches just mean using Weights while stretching for additional force. Stretching using Weights help expand Connective Tissues. The improvements in range of motion in athletes who stretch are due to the connective tissue adaptations.

A typical Example is a Calf Stretch or a Back Stretch.

Perform regular Calf raises or Chin Ups but hold the position at the bottom of these movements for 10-15 seconds. Feel that stretch. Getting the idea? Now try it in your next workout and help your muscle belly grow. It WORKS only IF you try.

Stretching Exercises

• Neck Rolls
   
• Lunges/ Achilles Tendon Stretches
   
• Hamstring Stretches - Hurdler's Stretches, Combination Hamstring Stretches
   
• Side Bends, Forward Bends, Seated Forward Bends, Standing Twists and Windmills Exercise.
   
• Core Stretches - Lower Back Stabilizers/Erector Spinae Stretches.
   
• Upper/Lower Back Stretching Exercises.
   
• Quadriceps Stretches, Inner Thigh Stretches, Hip Stretches.
   
• Spinal Twists, Hanging Stretches, Abdominal Stretches.
   
• High Knees Exercise, Jumping in Place.
   
• Cool Down Stretches.
  

ExerciseGoals.com Recommends - The Stretching Handbook.

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Hamstring Stretch taught by my coach yesterday  Not rated yet
My coach taught us an excellent hamstring stretch today.

Here is how he made us do and it gave me a real good stretch.

1. Lie down on your back and ...