Stretching as a Part of Your Weight Lifting Routine

If you enjoy weight lifting but dislike stretching and warming up before you lift, you’re like most lifters. Most of us want to get straight into our weight lifting routine, and don’t take the time to stretch because we’re sure we won’t injure ourselves and stretching seems like a waste of time. However, this is not the case in weight lifting, not only does stretching as part of your weight lifting routine help prevent injuries, it also helps you perform better and get more out of your weight lifting. You not only reduce your risk of injury in weight lifting by stretching, but by increasing your flexibility you make your weight lifting routine better and your weight lifting more effective, because you can use your muscles correctly. You may be surprised to know that you can reduce some of the pain of your weight lifting routine by stretching before you begin weight lifting. That’s because stretching increases blood flow in your muscles, and when you begin your weight lifting routine, the waste byproducts from your exercise are more easily removed from the muscle. Stretching makes weight lifting less painful, and for most people, that’s enough reason to stretch. When you stretch before your weight lifting routine, how you stretch is just as important as form in weight lifting. You need to do static stretches – gradual and controlled, lasting stretches. Move your body into a position where it is comfortable, but won’t go any further, and hold it for thirty seconds. Like in weight lifting, real pain is a sign that you’ve gone too far. In your weight lifting routine, you know the difference between pain and discomfort. That applies in stretching before your weight lifting routine, as well. Most of us start weight lifting without warming up, and if we stretch, we often consider that a warm-up. In fact, before your weight lifting routine, and before you stretch, you need to warm up. Do some sort of light aerobics or walking before your weight lifting routine and before you stretch. The best way to make stretching benefit your weight lifting is to stretch before your weight lifting routine, and stretch while you’re weight lifting, between sets. Stretching, as mentioned, helps eliminate waste in your muscles, makes you more flexible, and helps your weight lifting help you reach your goals. What kind of stretches should you do before and during your weight lifting routine? Some of the most common weight lifting stretches are in the legs, including stretching your quads and hamstrings, thighs and groin, calf, and hip/lower back. You will also want to intersperse your weight lifting routine with stretches of the chest and shoulders and your triceps. Head and neck rolls are also great between weight lifting sets. Make sure, when you stretch before and during your lifting routine, that you’re stretching correctly. Remember that stretching should not hurt, that you shouldn’t jerk your muscles, and that you should only stretch warm muscles. Put as much care into stretching as you do into your lifting routine. If you have trouble with the idea that stretching can be a powerful part of your weight lifting routine, try stretching for a week before, during and even after your lifting routine. Then go back to lifting without stretches for a week. See which you prefer. Most people who stretch find it really enhances their lifting routine and allows them to build muscle more quickly.