Stretching Principles

Stretching provides many benefits for weightlifters, and it can even help to improve muscle size. The following are some general concepts of flexibility training.

Stretching is easy to learn and yields several benefits.  If you stretch regularly and correctly, stretching can benefit your weight training tremendously. Stretching the fascia allows for maximum muscle growth, and it decreases soreness resulting from weight training. Most importantly, stretching regularly can help you prevent injuries.

Muscles can be stretched to improve the range of motion. To improve range of motion, the muscles and other connective tissue around a joint must be stretched.

The preferred stretching technique is a slow increase in the range of motion. The stretch should be performed gradually and held for approximately 20 seconds in the stretched position, and then gradually returned to a relaxed position. We hold our lower body stretches for one minute or longer. Bouncing should be avoided, as it can result in muscle or tendon tears.

Stretching the fascia allows for maximum muscle growth.

There are several methods of doing isometric stretches. The method I have found to be most productive is to stretch the muscles as much as you can, and then tense for five seconds. Through successive tensions and relaxation, stretch further and further. 

Passive and Isometric Stretching

As an example, I will use the Figure 4 Hamstring Stretch. 

Passive Stretches

1. Get into position with your left leg extended, and begin relaxing your lower back by holding a very light stretch. Try to be very precise and focus on form and relaxation.  Lead with your chest and we keep your back from rounding. Concentrate on relaxation.

2. After about 30 seconds, your back will begin to relax and you’ll be able to stretch forward a little more. Again, relax into the stretch and bend forward at the waist, leading with the chest. Now the hamstring stretch is moderately painful.

3. Next, switch the other leg. Once you have reached this stage with the right leg, you’ll switch back to our left leg. This time you’ll be able to work into a good hamstring stretch fairly quickly.

Isometric Stretches
 
1. Now you begin to use isometric stretches. You’ll push the extended right leg into the floor with an all-out effort for 5 seconds. You’ll immediately relax and attempt to stretch further.

2. You’ll repeat this sequence of tensions and relaxation four or five times.

Lastly, you’ll return to a light passive stretch focusing on relaxation. Now switch to the left leg and repeat the tensions and relaxation, and the final passive stretching.