How to Best Stretch the Muscles

One type of training we both tend to neglect is flexibility training. I always talk about incorporate it before and after my workouts, and at least do yoga once a week. But so far we have managed to go to yoga about once a month and maybe on the rare occasion foam roll. That’s it! And it should be something we WANT to work on because we both have tight hamstring. The tight hamstring already gives us both knee problems, which can eventually lead to more serious problems.

 

So I have done research to figure out why it is so important to stretch, besides being flexible, and what is the most optimal way to incorporate flexibility training?

 

Because we all have imbalances and mobility restrictions, it is important to stretch. Our repetitive movements, incorrect posture, and constant sitting at desk leads to tight muscles. Tight muscle prevents the muscle to perform at its full range of motion, which leads to overuse of compensating muscles and eventually injury.

 

Here are the many benefit of stretching:

• Greater mobility
• Reduce risk of injury
• Improve joints range of motion
• Increase blood flow
• Increase oxygen levels
• Helps release toxins in the body
• Reduces soreness
• Improves athletic performance
• Better form to build stronger muscles
• Releases tension both body and mind

 

There are two types of stretching Dynamic Stretching, controlled arm and leg movement at the limit of full range of motion, and Static Stretching forcing the part of body beyond it limit. Both can be done in about 5 minutes and give yourself time for another 5 minutes to foam roll. Here is a how and why foam rolling blog post (here). This is done before and after each workout. Breath out through out every stretch to warm your body from the inside out.

Lets begin. With every work begin doing joint rotation exercise to both warm up the smaller, vulnerable muscles surrounding the joints.

 3. Next perform dynamic stretching:

• Shoulder Circles
• Arm Swings
• Side Bends
• Knelling Forearm Stretch
• Standing Hip Circle
• Body-weight Squats
• Side Leg Raises
• Body Weight Lunges
• Ankle and Calves Stretch 

 

If you have a split routine (you separate workouts by body parts) still try doing all the stretches. But even more importantly the body parts that you’ll be working out that day. This could also be done between your sets to optimize time.

4. Next really focus on static stretching every body part at least twice a week. If for really tight muscle best to do every day. Stretch each muscle for at least 1 to 2 minutes, and Don’t Forget to Breath. It should be slightly painful, but not too painful let go. Here are some examples of stretches by the most common muscle group:

 

Leg Muscles Stretches:

• Standing quadriceps stretch- each leg
• Lying quadriceps stretch- each leg
• Standing hamstring stretch
• Seated forward hamstring stretch- each leg
• Knee to chest glute stretch- each leg
• Seated glute stretch- each leg
• Floor board straight leg stretch
• Seated barbell calve stretch

Back and Chest Stretches:

• Wall Lat stretch
• Flat barbell pull over in stretch position
• Two arm doorway chest stretch
• Dumbbell fly on bench in stretch position
• Trap shrug-in a stretch position

Shoulder Stretches:

• Doorway front deltoid stretch
• Incline front deltoid stretch
• Side deltoid stretch cross chest
• Behind the back side deltoid stretch

Arms Stretches:

• One arm doorway stretch
• Incline dumbbell curls in stretch position
• Overhead triceps stretch
• Old school triceps stretch

Barbell wrist curl in stretch position