STRETCHING EXERCISES THAT YOU CAN DO BEFORE LIFTING WEIGHT AT GYM
Stretching may not be the most exciting part of working out, but doing flexibility work is just as important for a well-rounded fitness routine as strength and cardio work. Incorporating some stretching exercises into your workout schedule will help you improve flexibility, reduce tightness, and ultimately, make your workouts more efficient and safe.
It’s true that stretching is neither glamorous nor hardcore, and it probably won’t give you the same rush that a run or HIIT class will. “It is uncomfortable and it takes time, so people don’t like to do it,” Cyrelson says. “However, you can’t just do strength training and cardio without putting yourself at risk for injury and pain.” By doing a ton of work that contracts the muscles (which shortens them) and never stretching (lengthening) them, your muscles will end up imbalanced. Imbalances in the body increase your risk for injury because they can cause some muscles and joints to overcompensate for other ones that are too tight to engage properly. This leads to strains and discomfort.
UPPER BODY (~15 MINUTES)
Follow stretches 1 through 14 in the image above.
- Neck Flexion/Extension Stretch
- Neck Lateral Flexion Stretch
- Latissimus Dorsi and Posterior Deltoid Stretch
- Triceps Stretch
- Shoulder Rotator Stretch
- Pectoral Stretch at 90 and 120 Degrees
- Bicep Stretch
- Supraspinatus Stretch
- Wrist Extensor Stretch
- Thoracic Extension Stretch
- Lateral Flexion Stretch
- Lumbar Extension and Abdominal Stretch
- Flexion Stretch
- Lumbar Rotation Stretch
LOWER BODY (~10 MINUTES)
Follow stretches 15 through 25 in the image above.
- Lying Hamstring Stretch
- Seated Hamstring Stretch
- Seated Adductor Stretch
- Gluteal Stretch
- Gluteal and Lumbar Rotation Stretch
- Lying Quadriceps Stretch
- Standing Quadriceps Stretch
- Standing Adductor Stretch
- Hip Flexor Stretch
- Tensor Fascia Stretch
- Gastrocnemius Stretch
