is an important component of muscular
fitness for beginning and advanced trainers
alike. Good flexibility has the following
your muscles to work in a greater range
- Can ease
- Is a
good way to cool down after weight training.
are three main types of stretching:
Ballistic and PNF
stretching is the standard
stretch and hold method. Static
stretching is the safest and most
useful form for weight-trainers.
which is harder on the muscles,
involves using momentum to stretch
is a more advanced technique that
involves exerting muscular force
against something (a person giving
resistance, for example) then
immediately stretching the muscle
that was exerting the force.
can be done before the workout,
between sets and after the workout.
stretching before the workout,
do so only lightly as the muscles
are not warmed up yet and therefore
not as pliable.
between sets, try stretching out
the muscle group you're working
to speed recovery.
after your workout, when your
muscles are warm and limber, is
the best time to stretch for improving
stretches for 2 to 3 sets of 20
to 60 seconds each to get the
full benefit. Holding for less
than 20 seconds will give you
a temporary increase in range
of motion while stretching for
20 or more seconds affects the
plastic, permanent aspect of the
muscles and connective tissue.
not stretch past the point of
pain and do not do stretches that
are dangerous or cause pain.
are a tremendous number of stretches that
are safe and effective. Here are a few
simple stretches you can do: