admin | 
09 5th, 2008| 
Stretching is an important and often overlooked aspect of weight lifting. Most of us only have time to hit the gym after work, where we’re in a hurry to get home, to the girlfriend’s or somewhere else. With time often short, many people head straight into their workouts without a good stretch routine.
Stretching is important for two reasons. The most important reason to properly stretch before lifting, is of course to prevent injury. Most people only work out a couple of muscle groups per session and it’s important to stretch not only the primary muscles you’re about to stress, but the other support muscles as well. Shoulders should be stretched every time you do any upper body workout, whether it be chest, back, bi’s, tri’s, and of course shoulders themselves. The three heads that make up the shoulder are the smallest muscle groups in the upper body, and the most prone to injury.
For stretching and warming up my shoulders prior to any upper body workout, I do weighted (5lb) large arm circles forward and backward. I stretch my deltoids by holding a 5lb weight, and with my elbow at a 90 degree angle and against my side, rotate my weighted arm out towards the side of my body. Finally using a dip machine, I use my body weight to get a good overall shoulder stretch.
The back is the other set of muscles that you need to stretch even if aren’t going to directly work it. Shoulder exercises, leg exercises, and just about every thing you do can put some pressure on the back. Standing with your feet shoulder width apart, bend down to touch your toes, don’t bounce, and get a good deep stretch. Finding a secure pole (or piece of gym equipment), securely planting your feet, and pulling on the pole is also another good stretch. Using the same position, you can do individual sides of the back, by holding with one arm, and rolling your body up towards the pole.
Stretching isn’t only important to prevent injury, but it also opens your muscles to let them absorb water and protein. You should spend about 10 minutes stretching before you begin your routine, and then stretch the primary muscles you’re working between sets to keep them open and loose throughout the session.
