Bodybuilders Perfect Stretching Methods

Bodybuilders Perfect Stretching Methods:

Stretching Before a Workout:

There is a lot of controversy these days about pre-workout stretching.  The truth is that it will not make a huge difference if a bodybuilder does some light stretches before a workout. But do you remember that scale of stretching that I mentioned before?

Before a workout, to achieve an optimal muscle building environment for a bodybuilder, or optimum strength for an athlete or strength-focused lifter, healthy muscles that fall close to the middle of that scale is what we want.

If you stretch too much you put the muscles in a non-contracted position, which will hurt performance. 

However, at times a stretch can be very beneficial. If a muscle is too tight a stretch can loosen it up enough so it is in a healthy state.

Finally, before a workout there is not as much blood pumping to and from the muscles as after a workout, which is why it could cause pain or injury.

Stretching After a Workout:

Directly after a workout is the best time to stretch. You will not have to worry about possibly hurting performance. Also, after a workout the muscles are very tight.

Finally, the muscles are pumped up with blood and oxygen, giving them a better range of motion. 

After a workout stretching will greatly benefit you while any negative effects would be prevented.

Stretching Routine:

We need a warm-up routine, a weight lifting routine, and a routine for stretching? Yeah.   Getting a routine for your stretches will help any bodybuilder to be more consistent with it because it isn't just something you do on occasion any more; you are now integrating it into your schedule.

Calf Stretch:

Get on the edge of a machine at your gym where you can let your heel go as far down as possible. Then stretch to the limit and lean forward. You will really feel this!

Lat Stretch:

Hang from a pull-up bar with straps for 60 seconds. Pretty simple and safe. 

Try varying up the grip for full development! Another thing I like to do is grabbing onto a doorknob or the edge of a machine and extends to a full lat stretch and then twists my body. 

Stretches For Each Muscle Group:

Stretching of a muscle is cause by the pull of an antagonist muscle.

After the negative phase of an exercise, or the lengthening phase, the muscles are fully stretched. 

Therefore, a good stretch for any muscle is simply relaxing at the end of an exercise. For example, after your set of pull-ups, just hang there, and this will stretch out your back and biceps nicely.

Some exercises do not lend themselves so much to stretching though. Would you want to let yourself get squashed by a barbell in a squat position for 60 seconds?

I know I would be more worried about balance than the actual quality of the stretch. I will give some simple stretches for each muscle that are safe.

Quadriceps Stretch:

Lying on stomach with thighs together, reach back and gently pull one ankle toward the buttocks until stretch is felt. Hold 30 seconds or more. Repeat with other ankle.

Put one foot up on a high bar and lock your leg out. Then try to touch your head to your knee. This stretched the hamstring at both joints, making it very effective.