Stretching is an integral part of every good bodybuilding routine.  We’ve heard this a million times.  But why is it important?  What is the correct way to stretch?  Should stretching be done differently at different times in the gym?  There are many questions about stretching.  Let’s find out the answers!

Why stretch?

Stretching gives the muscles a greater range of motion.  This means that more muscle fibers are recruited during the movement.  Stretching also prevents injury by preparing tendons and ligaments for increased workloads, reducing the potential for overextension, a common cause of injury.

How to stretch

Start slow.  Move through each muscle group, rotating, extending, and flexing in every comfortable range of motion that the particular muscle group allows.  10 to 20 seconds in each stretch is usually adequate for ensuring enough blood is in the muscle group, and that the joints are prepared for warm-up weights.

Before training

Pre-training stretching is the most important.  The targeted muscle group has likely gone about 7 days since its last full stimulation, and is at the most rigid and cold condition it has been in, for those 7 days. Spend 5-10 minutes using a 2.5-pound plate, core training ball, bats, and other available accessories to you in the gym.

During training

It is essential that bodybuilders stretch between each set.  Remember, during the training session, the muscle groups being trained are engorged with oxygen and protein-rich blood.  Stretching the muscles during this time allows blood to flow freely further into the muscle.  Plus, it keeps the muscle limber and ready for the next progressively heavy set.

After training

Post-workout stretching is probably the least important, but does help to further protect against injury.  Just 2-3 minutes of light stretching at the end of the workout breaks up lactic acid in the region and ensure the body is ready to function as it returns to the different rigors of everyday life.  Be sure to stretch all muscle groups trained that day, not just the last muscle group hit in the workout.

Most top bodybuilders stretch, and for good reason, as their body is their means of making money.  While your income might not depend upon your body, you long-term healthy and viability do.  Always include stretching as a way to protect your body from injury and further muscular growth.  You might discover that the new range of motion takes your training to a higher level.