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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.

Warming up is the first part of a stretching routine, and helps deliver blood and oxygen to your muscles and joints. A warm up routine can be as simple as  a fast-paced walk, jumping rope or completing a 5-10 minute session on the stationary bike. This is meant to activate pumping of blood in your entire body and speeding up your heart rate.

Then, you need your joints to be prepared through a set of movements in a way that will make your muscles flexible enough. 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.  Stretching is also necessary after lifting to help reduce soreness and taper off the stress on the muscles.

Keep in mind as you begin your routine that stretching is done only until a feeling of slight tension is evident in the muscle group and you have to maintain it for 15 to 20 seconds.  Relax for several seconds, then push just a little further for another 15-20 seconds. Take in fresh supply of oxygen at each step and see to it that you inhale and exhale thoroughly at each push.

In order to protect your muscles and joints, you’ll need to make sure you’re not bouncing your muscles on each count.What many beginning bodybuilders and athletes are not aware of is that bouncing their muscles in doing the stretching routines can be rather high-risk or hazardous. 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.  Increasing flexibility over time will also help you perform your exercises with better control and good form, which means better returns of muscle gains when you increase the intensity and resistance.

Maintaining the proper stance throughout your stretching routine is essential for preventing injuries and making the most of your core muscle groups.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.Abdominal muscles can also be tucked 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.

Finally, don’t forget to breathe! An increased oxygen flow throughout the body makes you sustain yourself in your workout and give you just the right amount of force to execute each movement.  Breathe in during the beginning of the stretch, hold your breath during the ‘push’ and then exhale as you move onto the next movement.

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