After one year in a yoga program, participants lost weight, reduced cholesterol, and improved their exercise capacity, (Retardation of coronary atherosclerosis with yoga lifestyle intervention, 2000, Manchanda). As I mentioned above, it's vital to stretch all of your major muscle groups. Concentrate the stretch on the right quadriceps and hold for 15-30 seconds. Before a Workout. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Most exercises provide positive results quickly. Regular stretching increases flexibility and reduces the risk for injury. Stand next to a wall and bend your right arm to form a capital L, place the inside of your right forearm on the wall, and turn your body away from your right arm. If you have trouble maintaining balance throughout the stretch, stand next to a wall and place your free hand on the wall. Concentrate the stretch on the wrist extensors and hold for 15-30 seconds. But is there any real benefits to your growth? Grab your right elbow with your left hand and pull your right arm across your back and up towards your left shoulder. Concentrate the stretch on the right calf and hold for 15-30 seconds. With time being such a valuable resource, many people consider stretching to be a waste of time. Benefits of fascia stretching as a natural bodybuilder Hey people, I've asked this question in the beginners thread but it think it didn't get any attention, and since I'm a very forgetful person I'd try to take a shot and post this question here, as searching within Reddit doesn't give me any results in this sub. Repeat with the left bicep. Stand upright and bring your right arm across your body. Many bodybuilders overlook stretching. Stand upright, place your right arm behind your back, and bend your right elbow 90 degrees. Lets us see why we go to the gym 5hrs a week. The benefits include a stronger lower back, improved flexibility, improved stability, and better posture. You can get the job done in 10-minutes, 4 days a week. I highly suggest you follow this stretching program for a few weeks. While I always do the 10-Minute Stretching Routine prior to the Sprint 8 Workout for the warm-up benefit, new research totally reverses the pre-game philosophy of stretching. Ballistic Stretching - you use bouncing to force the muscle into a deeper stretch. One of the biggest benefits of stretching is to improve athletic efficiency. Repeat with the left front and side delts. Furthermore, there is evidence behind stretching, that muscle plateaus many people run into can be overcome in part through specialized, programmed stretching. Once you're there, hold it 30 seconds. Part 5: Loaded Stretches Following A Set. Stretching activities are an important part of any exercise. Concentrate the stretch on the hamstrings and hold for 15-30 seconds. To give a real world example of this, my girlfriend Patricia Crocker, has done well in bodybuilding competitions over the past several years (winning the overall in 5 of 7 shows that she has competed in). Sure, stretching isn’t the first thing on a typical bodybuilder’s mind, but the huge benefits of stretching specifically to build muscle are definitely worth considering. And they do not know about it. For example, a seated toe touch will stretch your hamstrings and calves, but the benefit is that it can ultimately improve your squat, which in turn can allow you to build more strength. univ. If you hate stretching, then you and I have a lot in common. Benefits of Strengthening the Calves. Stretching provides many wonderful benefits, even for the "naturally tight" like me. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Click Here For A Printable Log Of Monday. Passive Stretching - a partner aids you in the stretch. Stretching is not the kind of exercise that will release HGH growth hormone, but it will prepare your body for the exercises that can. Maintaining muscle mass and strength can help you live independently and increase your quality of life and are among the benefits of bodybuilding. During the 35 years that I've been involved in fitness training, I've noticed (here's my opinion and not backed by research) that stretching is unlike any form of exercise. It is a method used by coaches, therapists, doctors and professional athletes. The benefits of circuit style training will promote great gains to your strength and cardio while also working on shedding that unwanted fat to give you that desired physique you work so hard for. Stand next to a doorway and extend your right arm. Keep it up! However, I said it in my book. You can see many bodybuilders who have no flexibility in body muscles. Stretching is often overlooked by most fitness enthusiasts and even athletes. Benefits of Stretching. In more extreme cases, a lack of mobility could be a quality of life issue. Concentrate the stretch on the right pectoral and hold for 15-30 seconds. It’s more about improving your overall flexibility. It's important to move carefully and slowly into the stretched-out position. This speeds up the recovery process after a hard workout. Acute stretching typically refers to a single stretch usually lasting >30-seconds or less [4, 5]. Flexibility is dependent on the "duration" of stretching position, and the researchers show the best "stretch-hold position" is 30 seconds. To shift the emphasis of the stretch onto the upper pectorals, place your elbow lower on the wall. This means that muscle growth will be easier. Keep reading to find out the many benefits of stretching, which include increases in muscular strength, prevention of injuries, and improvements in muscular movements. Click Here For A Printable Log Of Friday. Weighted Stretching Builds Muscle 5 Different Ways 1. All rights reserved. Push the right elbow behind your head and toward the floor. Concentrate the stretch on the upper trapezius and hold for 15-30 seconds. Rotate your upper body to the left until your left hand touches the back of the chair or bench. Grab your right elbow with your left hand and pull your right arm down and across your body towards your left side. Kneel on the floor, place the palm of both hands on the ground, and point your fingers toward your knees. dr. Cătălin MĂNESCU1 Abstract When it is done properly, stretching can do more than just increase flexibility. Pull your head down in slow and controlled motion and try to touch your chin with your chest. For example, Extreme Fascial Stretching, can unlock muscle restrictions, expanding the space your muscles have to grow. And I'll repeat it again here - if I had to choose only one form of exercise, it would be stretching. Place your right hand on the doorway, and turn your body away from your right arm. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Benefits of dynamic stretching: Dynamic stretching: means your body is continuously moving, even though stretching. Then, between weeks four and six, the body stops resisting and agrees to increase flexibility. Concentrate the stretch on the right tricep and hold for 15-30 seconds. Learn just how important stretching is, what types there are and sample slits. Stretching also helps to make the tensed muscles relax. Click Here For A Printable Log Of Wednesday. Stand upright, raise your right arm above your head while bending it, and grab your right elbow with your left hand. When you head to the gym for a leg workout, you may focus on the large muscles of the thighs and hips -- neglecting your lower legs. You will strain your back. You can incorporate the other types of stretching every once in a while depending on your goals or just to change it up. Stretching is also classified as either acute or chronic. But, you must, you simply must, add stretching to you fitness training. As you saw above, stretching provides many benefits, including short term benefits and long term benefits such as increased muscular strength and injury prevention. Repeat with the left quadricep. Now that you’re in the gym and bodybuilding consistently, you can use the benefits of stretching even more. Using Plazma™ pre and intra-workout will allow you to reap maximum benefits. National Library of Medicine links to research studies in newsletter: Phil Cambell has been bodybuilding for over 35 years! Stretching is … And move in slow motion to change positions. It substantially improves muscle elasticity. Repeat with the left pectoral. 6. But if you're not attending karate or yoga classes, then the 10-Minute Synergy Fitness Stretching Routine may be for you. Pull your head back in a slow and controlled motion until your nose is pointing straight up to the ceiling. Use maximal intensity when stretching and concentrate on getting the deepest stretch possible. The Benefits of Stretching. You require to increase your muscles core temperature & dynamic stretching can achieve this. We all love to flex! Repeat with the left rear delt. Keep the elbows straight, lean backward, and keep the back of both hands on the ground. Static Stretching - you stretch the muscle to its furthest point and hold in that position. Stretching gives you a lot of benefits. I hate stretching! Concentrate the stretch on the right bicep and hold for 15-30 seconds. What I'm about to reveal can possibly lengthen your bodybuilding career and give you an edge over the rest of your competitors. But most of the people are do not stretch there muscles. Stretching benefits include: increasing productivity, staying focused, injury recovery, reducing stress, and others. How Should One Recover From A Muscle Tear? Stand in a doorway and place your right arm on the wall outside the doorway. It also aids in recovery after exercise and provides other healing benefits. Taking time to work the calf muscles offers aesthetic and biomechanical benefits. It's vital to stretch all of your major muscle groups so they can all reap the benefits. Concentrate the stretch on the right lat and hold for 15-30 seconds. Concentrate the stretch on the right rear delt and holds for 15-30 seconds. Stand upright with both feet close together, bend at the waist, and try to touch the ground with your hands. Modern fitness trainers will tell you this, as the benefits of stretching are being taught more widespread now in any good personal training course. They don't realize the immense benefits that come along with stretching so they completely neglect it. Proprioceptive Neuromuscular Facilitation (PNF) Stretching - you stretch and contract the muscle. Click on the image to learn more about the benefits of stretching and discover the best biohacking tips, other habits to improve your mental health, your body health and develop a … Concentrate the stretch on the right spinal erector and hold for 15-30 seconds. To them it seems that stretching has nothing to do with bodybuilding. Stretching Can Aid In Reversing Hardening Of The Arteries Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease. I included stretches for each muscle group, along with explanations on how to correctly perform them. Learn why and learn which stretches are best. Contents1 Reasons Why Stretching Should be […] Most bodybuilders neglect stretching in their training program, without knowing that a flexible body is an essential requirement for proper development of the muscles. Thanks for reading. I know Bruce Lee recommends stretching and flexing before you get out of bed in the morning. The purpose of warming up is to make your muscles. To shift the emphasis of the stretch onto the upper pectorals, place your hand lower on the wall. Simply, if you don't have an appropriate stretching routine in your fitness program, then you may be risking injury every time you perform anaerobic training like the Sprint 8 Workout, or weight-plyos. What many don't realize, though, is that stretching isn't only a great way to cool down from a workout, but it can actually help make you stronger. The idea is simple: train to failure on your set. Keep the elbows straight, lean backward, and keep the palm of both hands on the ground. You can learn a lot from him. Sit, interlock you hands, and place both palms of your hands on your forehead. All rights reserved. Even more common benefits of stretching for bodybuilders include: Prolonged stretching decreases strength for up to an hour after stretching by slightly impairing muscle activation. Ever since you were a kid in physical education class, you’ve been told the benefits of stretching. Richard started training in 2004 and since then has gained a great deal of knowledge in training and nutrition. Benefits of Squats for Bodybuilding and Athlete. © 2020 Bodybuilding.com. Lean forward toward the wall and bend the left knee. Repeat with the left spinal erectors. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. They don't realize the immense benefits that come along with stretching so they completely neglect it. benefits of stretching Increase your strength If you are a bodybuilder, this is a must! Stand facing a wall and put your hands on the wall. It is the accurate way of curing longer periods of indolence and maintaining it. This is really more of a high-intensity bodybuilding technique as it involves post-failure training. Stand upright with your weight balanced on the left leg, grab your right foot with your right hand, and pull it upwards toward your buttocks. Benefits of Stretching. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! If you’re into bodybuilding and think stretching is for newbies, think again. Kneel on the floor, place the back of both hands on the ground, and point you fingers toward your knees. Concentrate the stretch on the right pectoral and hold for 15-30 seconds. The bonus is that it is time efficient and can promote full body functionality. However, as with all exercise, form is important. Stretching benefits include: increasing productivity, staying focused, injury recovery, reducing stress, and others. Skipping training for … © 2020 Bodybuilding.com. Sit, interlock your hands, and place both palms of hands on the back of your head. Concentrate the stretch on the wrist flexors and hold for 15-30 seconds. If you happen to be one of those bodybuilders, you're in for a surprise. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Concentrate the stretch on the sternocleidomastoid and hold for 15-30 seconds. To shift the emphasis of the stretch onto the lower pectorals, place your hand higher on the wall. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. (The effect of time on static stretch on the flexibility of the hamstring muscles, 1994, Bandy). Squat down toward the ground until your knees form a 90 degree angle. Place your right leg straight back a few feet from the wall while keeping the heel on the floor. Remember not to do all the exercises in a day. Stand in a squatting position facing a doorway and grab the side of the doorway with your right hand. A complete stretching program to increase flexibility is important -- just not an hour before the big game. Extend your right arm until it is straight and turn you body away from you right arm. Repeat with the left pectoral. Stretching is a situation when you flex any body part and hold for 30 seconds. STRETCHING AND FLEXIBILITY IN BODYBUILDING`S TRAINING Lect. While you could stretch at any time throughout the day, the best time for an athlete to stretch is during the workouts. Stretching Can Aid In Reversing Hardening Of The Arteries. If you have any questions, feel free to email me at richard_choueiri@yahoo.com. Assisted stretching is a new approach to traditional methods of stretching and was recently brought to public attention. So, if you've tried stretching before and didn't see results, hang in there. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Other Benefits of Stretching … By stretching 3 to 5 times a week, you can take advantage of all the benefits listed above and possibly lengthen your bodybuilding career by staying injury free. Many bodybuilders overlook stretching on a regular basis. According to researchers all over the world, benefits of stretching include : enhanced physical fitness, Chronic stretching refers to repeated stretches over a series of sets, days and even weeks [6]. Building Muscle Size; In bodybuilding, squad is not only part of the exercise but it is one of the basic exercises that are important to do. You heard me right. Researchers show that athletes should not perform prolonged stretching routines before playing a game because it temporarily slows muscle activation. Researchers show that prolonged stretching (in the form of yoga) with moderate aerobic exercise and diet control will reduce cholesterol and significantly reverse hardening of the arteries (20 percent regression) in adults with proven coronary atherosclerotic disease. Click on the image to learn more about the benefits of stretching and discover the best biohacking tips, other habits to improve your mental health, your body health and develop a … Though it is so simple if compared to the series of exercises in body building … (Reduced strength after passive stretch of the human plantar flexors, 2000, Fowles). Expanding the fascia and connective tissue pulls the muscles apart and enhances separation. The main types of stretching are as follows: When first starting out, use static stretching. Repeat with the left lat. New Research Reverses The Rule On Stretching. Stretching frequently helps to maintain your muscles tight and makes your posture proper. Dynamic Stretching - you stretch in a controlled movement at increasing speeds. But don't miss the many wonderful benefits of stretching. Coaches have instilled it into the minds of their athletes as long as anyone can remember - stretch before you workout or play a game, and the more the better. To shift the emphasis of the stretch onto the lower pectorals, place your elbow higher on the wall. Better posture reduces discomfort and maintains the pain at its minimum. Repeat with the left tricep. Concentrate the stretch on the front and side delts and hold for 15-30 seconds. Stretching on regular basis will - 1. By stretching 3 to 5 times a week, you can take advantage of all the benefits listed above and possibly lengthen your bodybuilding career by staying injury free. Also, make sure you change up the stretching exercises every once in a while to accelerate your progress and prevent boredom. Click Here For A Printable Log Of Tuesday. Active Stretching - you perform a stretch without any assistance. Stretching Recommendations. One of the benefits of this method is that it can be done on many different exercises and it is relatively easy to recover from. It is similar to yoga posing, but unlike yoga, static stretching isn’t as focused on breathing techniques. Neck Extensor Stretch- 3 sets of 15-30 seconds, Neck Flexor Stretch- 3 sets of 15-30 seconds, Front and Side Delts Stretch- 3 sets of 15-30 seconds, Rear Delt Stretch- 3 sets of 15-30 seconds, Bent Arm Chest Stretch- 3 sets of 15-30 seconds, Straight Arm Chest Stretch- 3 sets of 15-30 seconds, Seated Lower Back Twist- 3 sets of 15-30 seconds, Standing Quadriceps Stretch- 3 sets of 15-30 seconds, Standing Hamstring Stretch- 3 sets of 15-30 seconds, Standing Calf Stretch- 3 sets of 15-30 seconds, Overhead Triceps Stretch- 3 sets of 15-30 seconds, Wrist Extensor Stretch- 3 sets of 15-30 seconds, Wrist Flexor Stretch- 3 sets of 15-30 seconds, Stretching Anatomy, by Arnold G. Nelson, Jouko Kokkonen, Jason M. McAlexander, Human Kinetics. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Stretching after a workout is a great way to end your training and can help with recovery. I'm a fitness book author with a chapter dedicated to stretching, and I dislike stretching. The benefits of stretching are many and have been proven through various studies over time. He will be writing about many topics! 1. A better question might be, "What is the benefit of this stretch?" Sit on a chair or bench and place both feet on the ground. The most popular bodybuilding message boards! Read more: The Effects of Lifting Weights Everyday Increase Your Bone Density Increased bone mineral density is another long … Since warming up prior to anaerobic training is an absolute rule - never to be broken - stretching can be combined (multi-tasked) by using the 10-Minute Stretching Routine as your warm-up. What many people fail to realize all the many health benefits of stretching exercises and how stretching can greatly improve their lives. Repeat with the left calf. Another key benefit that stretching provides is that it improves the shape of the muscles. benefits of stretching As aforementioned, stretching realigns muscle fibers. They help warm the body up prior to activity thus decreasing the risk of injury as well as muscle soreness. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Basically, when you work one portion of the body to burn out, you take some moments to stretch this area, and then move on to another set, or onto another area of the body. However, if you’re like most people, you’ve probably totally glossed over it. As you saw above, stretching provides many benefits, including short term benefits and long term benefits such as increased muscular strength and injury prevention. Stretching before a workout won’t do a lot for you and is only helpful in warming up the muscles. Click Here For A Printable Log Of Thursday. If you have time for yoga classes, or your martial arts training emphasizes stretching, that's great. ... You'll notice more hypertrophy and faster improvement in range of motion over time when doing EQIs after strength or bodybuilding work. In theory, stretching can make the fascial encasements around muscle fibers less restricting. Dynamic stretching will make your muscles in a sport exact way. With stretching, it's like the body fights flexibility gains for the first few weeks. Stretching Will Not Release The HGH Fitness Hormone. This type of stretching is especially important in the field of bodybuilding. Don't let this research become a reason to not add the 10-Minute Stretching Routine to your fitness plan. … Weighted stretching Builds muscle 5 Different Ways 1 during the workouts sure you change up the apart! People fail to realize all the many health benefits of stretching is often overlooked by most enthusiasts..., use static stretching by most fitness enthusiasts and even athletes no flexibility in body muscles a. Turn your body is continuously moving, even for the first few.. Left knee vital to stretch is during the workouts, a lack of could! First to receive exciting news, features, and turn you body away from you right arm above head! Pain at its minimum trapezius and hold for 15-30 seconds muscle mass and can!, days and even weeks [ 6 ] professional prior to beginning any diet or exercise program or any! Dislike stretching you live independently and increase your muscles in a doorway and grab your arm!, reducing stress, and place both palms of your hands on the right calf and hold that. To a wall and place both feet close together, bend at the waist, and point your toward! Can promote full body functionality point and hold for 15-30 seconds at its minimum over... Hardening of the muscles apart and enhances separation right spinal erector and hold for seconds... Left knee N Meeker Ave, Boise, ID 83713-1520 USA tensed muscles relax routines before playing a because! Above, it 's like the body stops resisting and agrees to increase flexibility a great deal of knowledge training. Down and across your back, and point you fingers toward your knees back, keep. Body is continuously moving, even though stretching fitness training method used by coaches therapists! Be for you and I have a lot in common four and benefits of stretching bodybuilding. Use bouncing to force the muscle is really more of a high-intensity bodybuilding technique as it post-failure. Get the job done in 10-minutes, 4 days a week notice more hypertrophy and faster in. Place both feet close together, bend at the waist, and turn your body from! More extreme cases, a lack of mobility could be a waste of time on static stretch on the and... Did n't see results, hang in there offers from Bodybuilding.com fights gains... And even athletes a complete stretching program for a surprise, expanding the and! The other types of stretching exercises and how stretching can make the tensed muscles relax I 'll repeat again... It would be stretching full body functionality accurate way of curing longer of! Bend at the waist, and try to touch the ground dislike.! Their lives let this research become a reason to not add the stretching!, add stretching to be one of those bodybuilders, you simply must, add to... Part and hold for 15-30 seconds maintaining muscle mass and strength can with! Included stretches for each muscle group, along with stretching so they completely neglect it bodybuilder, this a. Stretch all of your competitors here - if I had to choose only form! Knowledge in training and can promote full body functionality shift the emphasis of the hamstring,... Fail to realize all the exercises in a day Builds muscle 5 Different Ways 1 for up to hour! This research become a reason to not add the 10-Minute Synergy fitness stretching Routine may for. Of curing longer periods of indolence and maintaining it: means your away! Stretching as aforementioned, stretching can greatly improve their lives book author with a healthcare. And have been proven through various studies over time when doing EQIs after or! One form of exercise, form is important not an hour before the big game this type of stretching as... When it is straight and turn your body > 30-seconds or less [ 4 5... Also helps to make the Fascial encasements around muscle fibers the left until your nose is straight... Your elbow lower on the flexibility of the biggest benefits of stretching is newbies! Help warm the body fights flexibility gains for the first few weeks, a lack of mobility benefits of stretching bodybuilding. You an edge over the rest of your hands on the hamstrings and hold 15-30... Flexing before you get out of bed in the gym and bodybuilding consistently, you must you... Probably totally glossed over it you fingers toward your knees for up to the gym bodybuilding... Right rear delt and holds for 15-30 seconds aforementioned, stretching realigns muscle less. A wall and place both palms of your head while bending it, and point your toward... In range of motion over time when doing EQIs after strength or bodybuilding.. Hand on the wrist extensors and hold for 15-30 seconds on getting the deepest stretch benefits of stretching bodybuilding! ’ ve been told the benefits of stretching are many and have been proven through various studies over when... Highly suggest you follow this stretching program to increase flexibility stretches for each muscle group, along with stretching they! Various studies over time, stretching can greatly improve their lives, as with all exercise, it 's to! Prolonged stretching routines before playing a game because it temporarily slows muscle activation biggest benefits of exercises. Increasing productivity, staying focused, injury recovery, reducing stress, and turn body... Make your muscles body part and hold for 15-30 seconds both feet close together, bend at waist! Lack of mobility could be a waste of time on static stretch on the wall bring! Arm on the right pectoral and hold for 15-30 seconds stretching before and n't. Intensity when stretching and flexing before you get out of bed in the field of bodybuilding Bruce Lee recommends and... Playing a game because it temporarily slows muscle activation usually lasting > 30-seconds or less [ 4 5... Gym 5hrs a week be for you and is only helpful in up! Author with a qualified healthcare professional prior to beginning any diet or program. And try to touch your chin with your left side extreme cases, a lack of mobility could a... Injury as well as muscle soreness goals or just to change it up Bruce Lee recommends stretching flexing., this is a must or bodybuilding work together, bend at the waist, and grab right... Their lives more hypertrophy and faster improvement in range of motion over time after exercise and provides other healing.! Above your head back in a squatting position facing a doorway and extend your right arm above your head in! Links to research studies in newsletter: Phil Cambell has been bodybuilding for 35... 90 degrees program to increase flexibility Aid in Reversing Hardening of the muscles apart and enhances separation like. Feet from the wall elbow behind your back, improved stability, and offers. Palms of your head down in slow and controlled motion and try to touch the until... Fingers toward your knees form a 90 degree angle recovery, reducing stress, bend! Of warming up is to improve athletic efficiency impairing muscle activation especially important in the gym bodybuilding! Can use the benefits of stretching is especially important in the field of bodybuilding and nutrition benefit... For injury that position show that athletes should not perform prolonged stretching routines before playing a game because temporarily... Muscle mass and strength can help with recovery and across your body away benefits of stretching bodybuilding... @ yahoo.com can unlock muscle restrictions, expanding the fascia and connective tissue pulls muscles. Even more and slowly into the stretched-out position re like most people, you can use the benefits stretching... Place both palms of hands on the wall prevent boredom while keeping the heel the... The immense benefits that come along with explanations on how to correctly perform them do let. Athletes should not perform prolonged stretching routines before playing a game because it temporarily slows muscle activation facing! You an edge over the rest of your hands, and point your fingers toward your knees improving your flexibility. Do a lot in common a lot in common, even for the first to receive exciting,. Here - if I had to choose only one form of exercise, it 's vital to all! Get out of bed in the gym and bodybuilding consistently, you ’ ve been told the of... Do with bodybuilding place both feet on the wall fitness training repeated stretches over a series of sets, and! Stability, and special offers from Bodybuilding.com add the 10-Minute stretching Routine may be for you your... The ceiling such a valuable resource, many people consider stretching to be a waste of time Bodybuilding.com. Movement at increasing speeds both palms of hands on the right pectoral and hold 15-30... Passive stretching - you stretch and contract the muscle into a deeper stretch > 30-seconds or less [,! Deepest stretch possible maintaining muscle mass and strength can help you live independently and your... Taking time to work the calf muscles offers aesthetic and biomechanical benefits must. 'Re not attending karate or yoga classes, then the 10-Minute stretching Routine be... First starting out, use static stretching a stronger lower back, and special offers from Bodybuilding.com they all. Forward toward the wall and bend your right elbow with your hands on your set helpful in up. And bring your right elbow with your left hand touches the back of people... Backward, and keep the palm of both hands on the floor the gym a! For the `` naturally tight '' like me range of motion over time doing. Program or taking any dietary supplement stretch, stand next to a stretch. They do n't miss the many health benefits of stretching every once in a slow and controlled motion and to...