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Stretching

Stretching before working out does two important things. First, it sends a signal to your muscles that they are about to undertake work. The exertion of weight training will be better tolerated with a more relaxed muscle. Second, proper stretching serves to further elevate the body temperature above what you are able to generate during your warm-up sets. Even a one-degree elevation can decrease the change of injury.

Tips for better stretching

The objective of each stretching movement should be to stretch until you feel a slight discomfort and then relax. Stretch progressively without pain.
Perform each stretch in a smooth, steady fashion. Avoid bouncing and jerking.
Hold each stretch a minimum of two seconds per repetition. Eventually increase the number of stretch repetitions to as many as you feel you require.
If you exercise early in the morning, do two sets of each stretching exercise. You are naturally stiffer in the morning than in the evening.

STRETCHES

1) Pectoral-deltoid stretch

Stand sideways to a fixed pole or doorjamb. With your arm outstretched and palm against the pole or doorjamb, gradually lean forward, letting your bodyweight exert a pull on to the shoulder-pectoral area. Hold this position for 10 seconds, rest and repeat three times. This will loosen your chest and shoulder muscles.

2) Low-back stretch

In a seated position with your left leg extended, place your bent right leg over your straight left leg. Place your left elbow on the outside of your right knee and slowly twist to the right. Hold this position for 10 seconds, reverse your leg and arm positions and repeat on the opposite side. Repeat three times on each side.

3) Toe touches

Feet together and knees unlocked, bend forward and take hold of your calves, ankles or feet, depending on how far down you can stretch. Pull yourself gently down to a position of full stretch in your hamstrings and lower back muscles. Hold that position, feeling the stretch for 10 seconds. Repeat three times.

4) Alternate toe touches

Spread your feet about three feet apart. With your knees unlocked, bend forward and grasp your left knee, ankle or foot with your right hand. Hold this position for 10 seconds, release, then repeat on the other side. Repeat three times on each side, gradually working up to holding the stretched position for 10 seconds each time.

5) Side bends

With your right hand by your side and your left arm held straight overhead, bend to the right as far as possible, letting your right hand slide down your leg. Hold the bottom position for 10 seconds, release, then come upright. Reverse your arms and repeat the bend to the other side. Do both movements three times each.

STRETCHING BETWEEN SETS

You can also stretch between sets. After each set of every exercise, perform a stretch for each bodypart you've trained.

BACK

Two-Arm Lat Stretch
Grasp a vertical bar with both hands, slowly lower yourself down until your arms are straight. Pull with your arms until you feel a gentle stretch in both lats.

LEGS

One-Leg-Up Hamstring Stretch
Place one foot on a high bench so that your leg is parallel with the floor. Make sure your knee stays locked throughout the stretch and keep the tension on the hamstring. Do both legs.

One-Leg-Back Quad Stretch
Grasp your left ankle with your left hand and pull it back until your heel touches your glute, feeling the stretch on your quad. Alternate sides.

Calf Stretch
Stand with your feet on the edge of a block or step. Lower your heels down as far as possible, keeping the tension in the lower calves.

CHEST

Pectoral Stretch
Stand sideways to a fixed pole, pillar or doorjamb. With your arm outstretched and palm against the support, gently lean forward and allow your bodyweight to produce tension in the shoulder-pectoral area.

SHOULDERS

Pec/Shoulder
Place your forearm and open palm against the inside edge of a doorjamb or pillar. Keep your shoulder and elbow bent at a 90-degree angle while slowly rotating your body forward and in the opposite direction of the arm you're stretching.

Rear Deltoid Stretch
Bend one elbow at a right angle and lift it to shoulder height in front of you. Use your other hand to pull your elbow across your body.

TRICEPS

Tricep Stretch
Extend one arm overhead and bend your elbow so that it points straight up to the ceiling. With the other hand, gently pull your elbow across the back of your head. Repeat with the other arm.

BICEPS

Bicep Stretch
Stand arm's length and facing away from a pole. Place your hand against the pole with your extended arm turned in and your hand pronated so that your thumb points down. Exhale and try to rotate your bicep so it faces up, but keep a firm grip on the pole.

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