Light stretching can be done to start the routine; but only AFTER you have warmed up. Warm up routines that utilize several body parts are better than those that focus on just one or two body parts.
Stretching can also be done in between weight lifting sets.
- Stretches should always be gradual and gentle. Don’t rush through the stretching routine. Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard. There should be mild tension; not pain.
- Hold each stretch in a static position for 10 to 30 seconds, allowing the muscle to lengthen slowly. Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
- BREATHE! Exhale as you go into the stretch. Do not hold your breath.
The site below contains an excellent description including a picture of 54 different stretches.
Below is my list of twelve (12)
Neck* Lateral Neck Flexion Stretch
Shoulder* Posterior shoulder stretch
Chest * Chest Stretch
Triceps* Triceps Stretch
Abdomen Abdominal Stretch II
Back Lower Back Stretch
Back* Side Stretch
Hip Gluteus Maximus Stretch
Hip Piriformis Stretch
Thigh* Quadriceps stretch
Thigh (hamstrings)Sitting hamstrings stretch
Calf Gastrocnemius stretch
Feel free to do any you like – but make sure you do at least one for each body part. Some of them (marked with an asterisk) can be done in between weight lifting sets.
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And, as always you are invited to learn these from our own professional, Fernando: Tuesday at 10:15am, Thursday at 9:15am and 7:15pm, and Friday at 6:15pm.