Stretching is one of the most important parts of any fitness routine, and is a critical element of a bodybuilding or strength training program because it prepares your muscles for the workout and reduces the risk of injury. Completing a stetching circuit is a good way to help you perfect your technique, exercise with good form, and keeps you on track for all types of workout.

The warming up part of your stretching routine helps in the supply of oxygen and blood to your joints and muscles. Your warm up doesn’t have to be complicated and so you can do basic routines like a fast-paced walk, jumping rope, or doing a 5 to 10 minute session on a stationary bike. This is meant to activate pumping of blood in your entire body and speeding up your heart rate.

Next, you’ll need to prepare your joints by completing movements that encourage your muscles to extend through their entire range of motion. The author of the book Getting Stronger, Bill Pearl, explains how it helps to prevent the self from injuries by preparing the joints before engaging in a workout through stretching.  Stretching is also necessary after lifting to help reduce soreness and taper off the stress on the muscles.

Ideally, beginning bodybuilders may do stretching for 15 – 20 seconds only or until such time that you feel some pressure in your muscle group.Push a little further for another 15 to 20 seconds after you have taken a rest for several seconds. Take in fresh supply of oxygen at each step and see to it that you inhale and exhale thoroughly at each push.

Make sure your muscles are not rebounding from an impact on each count to protect your joints and muscles.A common misconception among beginning bodybuilders is the belief that it may be safe to bounce or jerk the muscles during stretches. If you’re stretching for an intensive weight training routine, you’ll need to complete longer stretching workouts and make sure you are focused on increasing flexibility. Continous stretching helps bodybuilders and weight lifters to develop flexibility and gradually become limber.  Increasing flexibility over time will also help you perform your exercises with better control and good form, which means better returns of muscle gains when you increase the intensity and resistance.

Maintaining the proper stance throughout your stretching routine is essential for preventing injuries and making the most of your core muscle groups.Prevent yourself from injuries by using appropriate workout gears like shoes or boots as they can help you achieve balance and maintain the straight posture of your neck and body in each routine.  You’ll also want to tuck in your abdominal muscles to support your spine.Although mastering these movements takes time, it will help you significantly when you aim to practice consistently all the basic routines in stretching.

Most importantly, breathe! An increased oxygen flow throughout the body makes you sustain yourself in your workout and give you just the right amount of force to execute each movement.  Breathe in during the beginning of the stretch, hold your breath during the ‘push’ and then exhale as you move onto the next movement.

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Tags: body building, bodybuilding, fitness, stretching routines, stretching techniques
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