What are the best stretches in bodybuilding?

 

Stretching, or stretching for Anglo-Saxons, is a common practice among athletes. They are widely used in almost all disciplines. The reasons why practitioners stretch are numerous, but are they justified? Some do stretches during the warm-up to prepare their muscles for the effort, others do them in order to increase their flexibility or improve their recovery. In this article, we are going to sweep away some received ideas and shed light on the subject.

Stretching and strength training

In bodybuilding, the main goal of which is muscle development, the use of heavy loads in concentric efforts decreases joint amplitude. At the end of an intense session, stretching allows you to regain this amplitude by releasing tension on the joints. Contrary to popular belief, stretching does not cause a muscle to lengthen. Muscle insertions stay in the same place throughout life whatever you do.

Contrary to popular belief, stretching does not cause a muscle to lengthen.

Can you stretch to warm up?

We've all seen people who, before a weight training session, do a few stretching movements before sliding under a bar or before grabbing the dumbbells. They have the impression of preparing their muscles for effort without the risk of injury. ERROR ! A muscle can only be well heated when the body temperature increases, you have to be warm…! Stretching on a cold muscle is not recommended. Indeed, the compression produced by stretching reduces blood flow and increases the risk of injury. The increase in blood volume in the muscle is obtained thanks to its mobilization and allows it to be warm and ready to provide an effort.

Does stretching promote flexibility?

At the risk of surprising many, it is almost impossible to improve your flexibility as an adult. It is the quantity of collagen contained in the fibers of the tendons which allows the improvement of flexibility and unfortunately this quantity is low in adults. Flexibility is acquired during childhood and must be maintained, it also depends on the predispositions of each one. On the other hand, it is always possible to maintain or even increase the amplitude of a joint.