The importance of stretching cannot be over emphasised. Especially when we are on a show prep and training more intensely and more frequently. It is absolutely crucial that your muscles are allowed to relax, expand and recover, and also that you warm up and stretch before a session as well.
It only means an extra 10-15 mins each session, and if you incorporate an abdominal routine into your warm up it also ticks that off the workout list.
For me its all about leg flexibility, having kickboxed prior to getting heavily into body building it is something that has always been a staple in my routines. Not only because I wanted to maintain as much flexibility as possible but also because of the benefits it has on my muscles. In a typical week during a body building contest prep I will complete 2-3 cardio sessions and 2 leg days so the legs need to be stretched (A LOT).
But you also cannot neglect the upper body as well, it is just as important to keep the arms and shoulders limbered up.
My normal stretching routine:
- 5-10 minute warm up - (either walking to the gym or on the cross trainer)
- lunging quad stretch - 20 seconds each leg
- standing quads stretch - 20 seconds each leg
- standing toe touch - 30 seconds
- seated single leg toe touch - 15-20 seconds each leg
- Abdominal and lower back stretches (up and downwards facing dog yoga position) - 15-20 seconds each
- seated Glute stretch - 20 seconds each leg
- splits - 15 seconds on elbows then 10 seconds on each leg pulling ear into the knee, then 10 seconds walking the hands back through the legs
- torso rotations - 20 reps each side
-continued joint mobility for either hips and knees or elbows and shoulders depending on the body part to be worked
-if training upper body at this point I will add in the stretches for that muscle group holding each for 20-30 seconds
It only means an extra 10-15 mins each session, and if you incorporate an abdominal routine into your warm up it also ticks that off the workout list.
For me its all about leg flexibility, having kickboxed prior to getting heavily into body building it is something that has always been a staple in my routines. Not only because I wanted to maintain as much flexibility as possible but also because of the benefits it has on my muscles. In a typical week during a body building contest prep I will complete 2-3 cardio sessions and 2 leg days so the legs need to be stretched (A LOT).
But you also cannot neglect the upper body as well, it is just as important to keep the arms and shoulders limbered up.
My normal stretching routine:
- 5-10 minute warm up - (either walking to the gym or on the cross trainer)
- lunging quad stretch - 20 seconds each leg
- standing quads stretch - 20 seconds each leg
- standing toe touch - 30 seconds
- seated single leg toe touch - 15-20 seconds each leg
- Abdominal and lower back stretches (up and downwards facing dog yoga position) - 15-20 seconds each
- seated Glute stretch - 20 seconds each leg
- splits - 15 seconds on elbows then 10 seconds on each leg pulling ear into the knee, then 10 seconds walking the hands back through the legs
- torso rotations - 20 reps each side
-continued joint mobility for either hips and knees or elbows and shoulders depending on the body part to be worked
-if training upper body at this point I will add in the stretches for that muscle group holding each for 20-30 seconds
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