Stretching is an essential part of weight lifting. A good stretching routine can help to minimize muscle imbalances, prevent injury, improve your exercise tolerance and maximize your weight lifting gains. The following stretching program is designed for weight lifters who do not have any current injuries or individual stretching needs. If you have an injury, or a specific mechanical imbalance that may be holding back your ability to lift weights, your Physical Therapist at Ascend Physical Therapy & Wellness can design a stretching program just for you.When is the Best Time to Stretch?When your muscles are warm and relaxed! It is best to do a general body warm up of 5-10 minutes before you stretch, whether you are a recreational or competitive weight lifter. Although weight lifting is not as dynamic as many other sports, the muscles and joints still need to be able to freely move through their ranges. Dynamic stretches (ones involving movement) are best prior to the activity to prepare the muscles and joints for motion whereas static stretches are more appropriate once you have finished to improve your flexibility and to gradually cool down the body. Pre-training:
Post training:
Rules for Dynamic Stretching:
Rules for Static Stretching:
General Stretches for Weight Lifting:Weight lifting generally targets specific muscles during certain sessions, and so it is difficult to list all the stretches that would be appropriate for the overall sport. Therefore, in general, you should specifically be stretching those muscles which you intend to target or have targeted in your workout, both pre and post-training. For example, if you plan to work the back and chest, you should ensure stretches for these areas are included in your regime. You should also do an overall stretch, particularly of the body's bigger muscle groups since working out any one particular body part still involves the use of the whole body to position and lift the individual weights you require for the more specific exercises. Dynamic General Body StretchesBack Rotation Stretch
Arm circles
Lunges
Static General Body StretchesQuadriceps Stretch
Hamstring Stretch
Hip External Rotators
Lumbar spine
Calf Stretch Gastro
Calf Stretch Soleus
Pectoral
Posterior shoulder stretch
Forearm Stretch