How to Stretch for Weight Lifting

Contributor

By eHow Contributing Writer

Article Rating: (0 Ratings)

Weight lifting and stretching go hand-in-hand because stretching gradually and smoothly lengthens the muscles before and after weight lifting. The benefits include more flexibility, less injury, more coordination, better circulation and less stress on the body.

Difficulty: Easy

Instructions

Lower Leg Stretch for Weight Lifting

Step 1

Hold your hands on your hips and stand. Maintain your balance, if needed, by using a wall.
Step 2

Rotate a foot so the top rests on the ground.
Step 3

Breathe out slowly as you upturn the ankle and hold the foot down.
Step 4

Repeat the same stretch on the other foot.

Stretch the Lower Torso for Weight Lifting

Step 1

Locate a chin up bar at the height of your head.
Step 2

Face the chin up bar and clasp both hands for an over grip with both hands nearly touching.
Step 3

Breathe out while keeping the arms straight.
Step 4

Hang the body with an arching toward the front from the chin up bar.

Stretch Upper Back for Weight Lifting

Step 1

Rest on your knees on the floor, and then rest your hands on the floor.
Step 2

Stretch your arms out in front on the floor.
Step 3

Lower the chest toward the floor.
Step 4

Breathe out and stretch your shoulders out toward your hands.
Step 5

Gradually lower your arms to the floor and press slowly to arch your back.

Stretch Shoulders for Weight Lifting

Step 1

Place the body in a push-up pose.
Step 2

Keep your arms as wide as you possibly can.
Step 3

Breathe out and slowly lower the chest until you are almost touching the floor.
Step 4

Return to the starting pose.