Stretching is one of the most important parts of any fitness routine, and is a critical element of a bodybuilding or strength training program because it prepares your muscles for the workout and reduces the risk of injury. When you want to perfect your technique and exercise with good form, completing a stretching circuit will help you get on the right track for any type of workout.

The first part of the stretching routine that is responsible in the supply of blood and oxygen to your muscles and joints is warming up. Your warm up doesn’t have to be complicated and so you can do basic routines like a fast-paced walk, jumping rope, or doing a 5 to 10 minute session on a stationary bike. The goal is to increase your heart rate and get the blood pumping throughout your entire body.

Next, you’ll need to prepare your joints by completing movements that encourage your muscles to extend through their entire range of motion. Bill Pearl, author of the bodybuilding book Getting Stronger encourages everyone to stretch before lifting to help avoid injuries and prepare the joints for adequately for the workout.To lessen the body’s soreness after lifting and stress on the muscles, it is also necessary to do stretching.

Ideally, beginning bodybuilders may do stretching for 15 – 20 seconds only or until such time that you feel some pressure in your muscle group.Push a little further for another 15 to 20 seconds after you have taken a rest for several seconds. Don’t forget to deeply inhale and exhale when you do each ‘push’ for your body to absorb fresh oxygen at each movement.

Make sure your muscles are not rebounding from an impact on each count to protect your joints and muscles.  Many beginning bodybuilders and athletes make the mistake of bouncing or jerking their muscles as they perform each stretch, and this can actually do more harm than good. Complete and longer stretching exercises, in addition to increasing flexibility, are necessary when you are stretching for an intensive weight training. Continous stretching helps bodybuilders and weight lifters to develop flexibility and gradually become limber.Start increasing flexibility over time and this will make you gain better control and good form in the performance of exercise routines, this also helps you achieve muscle gains with increased resistance and intensity.

Injuries may be prevented and you can make the most out of your core muscle groups when you know how to keep the right stance in your stretching exercises.Injuries are prevented when you wear the right kind of gears such as shoes or boots that can support you balance your body, and execute each movement while keeping your neck and head straight.  You’ll also want to tuck in your abdominal muscles to support your spine.  All of these movements can take time to get used to, but practicing consistently will help you master many of the basic stretching techniques.

Lastly, never forget to breathe! With adequate supply of oxygen in the body, you can sustain your energy throughout your workout and and may be able to do each movement well.Inhale deeply at the beginning of your stretch, then hold your breath as you do the ‘push’, and exhale as you move to the next one.

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Tags: body building, bodybuilding, fitness, stretching routines, stretching techniques
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