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Basic Stretching Tips
(Taken from Joe Weider's Bodybuilding System)
1. Don't bounce while performing a movement.
2. Take 2-3 seconds to move into a stretched position, and hold it for 7-10 seconds. Rest and repeat three more times, being sure to come out the position slowly as well.
3. Don't stretch so hard that it causes pain.
Stretch Index:
Tricep Stretch
Leg & Back Stretch
Shoulder Stretch
If you have your own no-fail exercise you'd like to share, just drop us a line with step-by-step instructions. Your exercise may appear on our site and/or as our featured Exercise of the Month in 'The Weider Edge' Newsletter. |
1. Stand up straight, with knees slightly bent and feet hip-distance apart.
2. Extend right arm straight up. Bend your arm at the elbow so your right fingers are touching the shoulder blad area.
3. Reach your left arm over and place your left hand lightly on your right elbow for support (see demo for example). You should feel the stretch in your right tricep.
4. Repeat the stretch for the left arm.
Make sure to: Keep your back straight and remember to breathe throughout.
1. Sit on a mat or the floor and extend your left leg out, pulling your right leg in, so that your right toes are resting parallel to your left knee. Reach both arms straight up (see demo for example).
2. Very slowly, bring your arms down to touch your toes (you may not be able to actually touch your toes - just go as far as you can, so you feel the stretch along your back and leg, but you should not feel any pain).
3. Hold the stretch for 7-10 seconds and then very slowly raise your arms back to the starting position.
4. Repeat the stretch with the right leg out and left pulled in.
Make sure to: Keep your back straight and remember to breathe throughout.
1. Extend your right arm across your chest so your fingers are pointing to the left.
2. Curl your left arm up around your extended right arm and pull in (see demo for example). You should feel the stretch in your shoulder and along your tricep.
3. Repeat the stretch with your left arm extended.
Make sure to: Keep your back straight and remember to breathe throughout.
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