When it comes to weightlifters flexibility is perhaps something which cannot be over emphasized on when it comes to fitness. That is why flexibility training can assist the weightlifters in getting over Most useful flexibility training to increase the strengthening of the limbs, protection against injuries and boost performance level. Most of the weightlifters I have worked with have gained more range of motions, healthy joints and better preparation for lifting heavy weights by including some stretching and mobility training.
In this article, the author explains the 10 most useful stretches to incorporate into the weight lifting routine for improved flexibility. It deals with such big muscle groups as hips, hamstrings, shoulders, back and these get into contact often when dealing with heavy loads involving squats, dead lifts, press and other compound movements. If you can spare 10-15 minutes for this 2-3 times per week you will see the results in several months.
1. Dr. Isla Hip Stretch: Seated Pigeon Pose:
This is tight because many individuals especially weightlifters have hip muscles such as the piriformis muscle which become shortened as a result of squats and deadlifts. The seated pigeon pose focuses of the hip external rotators to loosen up the hips relieving pressure on the lower back and sacrum.
To perform this exercise, sit on the floor with one leg forward folded and the other leg behind you fully stretched. Bring the bent leg in such a manner that the shin and the top of the foot lies parallel to the floor at the back.
Bend forward with the straight back keeping the right foot stretched forward and left foot stepped back and slightly inclined to feel the stretch at the outer hip. If so, hold position for further 30 seconds and then switch sides.
2. Low Lunge with Back Knee Down:
The low lunge with back knee down stretch is a wonderful addition to the basics of hip and quad stretching. This pose vers up the entire front of the hip on the rear leg to enhance the mobility in heavy lifts as in squats and deadlifts.
Begin the exercise in an initial setting where one leg is placed in front slightly bending the knee towards the floor. Just like in the first move, allow the back knee to touch the ground.
Bend your upper body forward at the hips to come to a parallel position to the ground as long as your torso is upright until you feel the stretch in the front hip. Repeat in 30 seconds then flip the side you are working on.
3. Seated Hamstring Stretch:
Hamstrings are a major part of hip hinge movement like deadlifts. Hamstrings muscles are essential muscles important in control of the hip joint and thus can help improve dead lift movement due to its flexibility. This seated hamstring stretch is easy and effective and targets a muscle group that most of us do not work enough.
Stand with your feet shoulder width apart, and with the left leg bend it at the knee and bring the heel towards your buttocks and have the right foot flat on the floor. Take one leg and bend it before placing the foot on the other leg.
Flex the foot of your straight leg towards you to feel in engaging the calf section of your muscles. Do not round your back, but instead bend in the hips bringing the enslaved behind forward until you get a good stretch in the back of your straight leg. Try to hold it in for 30seconds then flip over and do zika on the other side.
4. Cat-Cow Pose:
It has mild movements that stimulate the spine but also stretch tight muscles in the upper and mid back region. A few minutes of spinal mobility to counteract rounded shoulder and back that sets in from pressing and squatting.
Stand on your hands and knees with your back as flattened as possible. Start in your core and, taking a breath in, pull your tailbone and chest up as if you are trying to reach toward the sky with them. Pull your stomach down, lift your chest, loosed your neck and throw out a sigh. Transition from one phase to another, especially, taking full controlled breaths throughout the procedure.
5. Downward Facing Dog:
One of the most common yoga postures, downward facing dog pose is an effective stretch particular for the whole body. It works the shoulders at the same time as the hamstrings, calves, the upper and mid back, and releases the entire back.
Starting from the position in which you are in hands and knees, pull your toes towards your and lift your hips up towards the ceiling until you come into the position that looks like an inverted V. Get rooted through your palms.
Lower your head down to the opposite side to try and touch your left ear with your right hand to round the back of your neck. To increase the assistance, pull your lats forward and fully extend your legs. Take a pause and count until 5 take deep breaths.
6. Wide Child’s Pose:
Child pose also benefits the hips, thighs, and ankles, and relieves tensions surrounding the low back muscles. This wide variability further enhances the inner thigh stretch resulting in even more relief focusing on the lower body.
Stand on the floor with one leg bent, making the distance between the knees about 3 feet. Lower your arms in front of your body and drop your upper body down between your thighs. Hold your arms out straight over your head again. Try to hold this stretch for around 30 seconds while you breathe in deeply. Slowly stand up again.
7. Side Lying Windmill:
The side lying windmill involves coordinated spinal rotation to work the lats, obliques, shoulders and upper back. It is usually pulled a lot of from the rowing and pulling movement thus it is usually short.
Lie on your side with your legs straight and joined or close as much as possible. Stand against a wall with your hands placed sideways on the wall, with the knuckles pointing upward, and lift your top arm vertically up to shoulder height and look at the palm of your top hand.
Maintaining the hip position, engage the oblique’s and lats to turn the spine and pull the top arm back behind the body towards the floor. This should only be taken as far as one will stay with shoulders and hips stable. 5-10 repetitions then change the side.
8. Cross Body Shoulder Stretch:
This basic exercise targets the front shoulder muscles — which are generally ignored — important in shoulder health when it comes to overhead pressing exercises. Restricted movements here can cause impingement of the shoulder in a long run.
Stand upright or sit tall. Stretch one hand across your chest and grab the elbow of that arm with the other. You should now need to pull towards your chest the elbow of the arm that you have crossed over your body, until you experience a comfortable stretch at the front of the471 armpit and your shoulder of that arm again. Keep holding for about half a minute and then switch sides.
Conclusion:
Performing highly specific flexibility work, for approximately longer than 10 minutes, 2 to 3 times per week can assist the weightlifter in improving their mobility, reduce the risk of injury, and improve performance. As mentioned above, these 10 exercises offer stretching with flexibility hitting the entire body using functional isolation stretching. Concentrate the workload on any any muscle that is especially contracted for you and you’ll find that gradually the movement patterns of your lifts become easier.
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