Most people imagine strength trainers to be muscle-bound, lacking in mobility and grace*ful posture. Indeed, many strength trainers who neglect to stretch do fit that image. Stretching is highly beneficial for anyone involved in strength training. Not only does it provide numerous health benefits but it can also enhance your muscle size and shape. This chapter gives you a thorough checklist on safe and effective stretching and explains exactly what happens in your muscles when you stretch. Finally, it gives you a step-by-step guide to the essential stretches that will benefit your workouts.

Why stretch?

The benefits of a good stretching programme include:

* Reduced risk of muscle strain, joint injuries and back problems.
* Reduced post-exercise muscle soreness.
* Speedier recovery.
* Increased range of motion and co-ordination.
* Greater strength gains due to greater range of motion. improved body awareness.
* Better physical and mental relaxation.

How can stretching help enhance muscle size and shape?

Incorporating key stretches into your strength *training programme will result in greater muscle growth and the enhancement of muscle shape. Failing to stretch will not only, limit your range of motion but also your growth rate.

Stretching elongates the fascia, a strong protective sheath of connective tissue covering all muscles and their cells, allowing the muscle underneath room in which to grow. Fascia tissue can become thick and tough if the muscles are not stretched and are subjected to a limited range of motion. The best time to stretch the fascia is when the muscles are very’ warm and ‘pumped’ (i.e. full of blood). This occurs during and after a workout, so stretch between and after sets, and at the end of your training session.

Stretching increases flexibility, giving the muscles and joints a greater range of motion. It can1 prevent muscle soreness and promote faster recovery between workouts, helping to release1 lactic acid from the muscle cells into the bloodstream so that it does not hinder further: muscle contraction. Therefore, stretching! during your workout may enable you to train! harder and longer.

Stretching improves posture as well, and gives the body a more athletic or graceful appearance instead of that clumsy awkward gait that many bodybuilders develop.

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