Kenneth Gardner

It is important to follow a regular and progressive programme of stretching exercises when engaging in weightlifting activities.

Persons who are serious about improving their flexibility, appearance, athletic performance and health should stretch for at least 10-12 minutes every day. Engaging in regular stretching activities when working out will slowly improve joint and muscle flexibility thus contributing to smoother body movements.

For stretching to be an effective medium of warming up, it should last for 10-15 minutes and include flexibility exercises for every part of the body. Furthermore, a stretching routine can also be used as an excellent way of cooling down. You will be amazed at how quickly you recuperate if you do 10-12 minutes of stretching after each workout. If you decide not to stretch prior to a workout, the next best time to do it is late in the afternoon before you retire to bed. Stretching during this time will help to relieve all the tensions built up during the day's workout and will give you a more relaxed feeling.

Slow and easy

This stretch is really good for the lower back. - Photo by Daviot Kelly

Correctly executed, stretching is a gentle movement and, if it is not done correctly, the individual will lose most of its benefits. To fully stretch a muscle (or joint), the individual should slowly ease into motion to the point where you begin to feel tension in the stretched muscle. This tension represents the maximum point to which you should stretch and is referred to as 'pain edge'. Stretching pass this maximum point will actually cause your tiny muscle fibres to start pulling apart, resulting in injury of the muscles.

If you are undertaking a stretching programme for the first time, even if you have been physically active, it is essential that you begin very slowly. Rushing into the exercise will only cause muscle soreness and increases your chances of sustaining injuries. Proper stretching should be virtually effortless and you will slowly gain flexibility from even the easiest programme.

Here is a list of weight training exercises for you to do:

Standard angled dumb-bell curls (biceps exercise)

Hold a dumb-bell in each hand with arms straight down at your sides.

Simultaneously curl the dumbbells up and out, slowly turning your wrists/thumbs outward.

Slowly return the dumb-bells to the start positions and repeat.

One leg press (leg exercise)

Position yourself in the leg press machine.

Using one leg, slowly lower the weight platform and bring your leg in towards your chest.

Once lowered, return the platform to the start position by fully extending your leg.

Repeat movement with other leg.

Incline dumb-bell flyers (chest exercise)

Lie on your back on an inclined bench.

Grip a dumb-bell in each hand with your palms facing inwards.

Stretch arms out to sides with elbows slightly bent and palms facing inwards.

Lift the dumb-bells to a position directly above the head.

Return to start and repeat.

Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.