Stretches
Before you can start working with heavy weight you need to do some stretches for weight lifting. On this page you will find pictures and descriptions of weight lifting stretches routine. Stretching is an important part of weight lifting because it warms up your muscles, they become more flexible and therefore you prevent muscle injury.
However, do not push yourself into pain when stretching. The best way to stretch is to engage into a stretching exercise and stretch to a point where you feel a slight tension. Hold this position for about 10 - 30 seconds and you should feel the tension slowly go away. Once you feel that the tension is gone, move a little farther into the stretch until you feel slight tension again.
Again, hold this position for about 10 - 30 seconds. This will get your muscles ready for weight lifting workout. Stretches should be done before and after a workout and can also be done between sets if you desire. While stretching you should not feel pain! Stretch slowly and do not jerk back and forth. Breath easy and rhythmical and do not hold your breath.
1) 
-Pull left leg towards chest
-Hold stretch for 30 seconds
-Repeat with right leg
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2) 
-Using your arms, bring head forward until you feel a little stretch
-Hold in that position for 5 seconds.
-Repeat 3 times
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3) 
-Lock hands above head
-Palms face upwards
-Push arms up and slightly back
-You should feel stretch in arms, shoulders and upper back
-Hold stretch for 15 seconds
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4) 
-Put feet together as shown
-Put hands around feet
-Lean forward until you feel a stretch
-Stretch for 30 to 40 seconds
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5) 
-Keep right leg straight
-Bend left foot as shown
-Turn head to look over left shoulder
-While stretching, use elbow to keep leg in position
-Stretch for 15 seconds
-Repeat with other leg
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6) 
-Keep right leg straight
-Bend left foot as shown
-Start leaning forward until feel a stretch
-Hold stretch for 50 seconds
-Repeat for left leg
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7) 
-Crouch as shown
-Feet should be shoulder width apart
-Feet pointed at 10-15 degrees
-You can hold on to something
-Hold stretch for 30 seconds
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8) 
-Back knee should be resting on floor
-Lower hip towards the floor
-Hold stretch for 30 seconds
-Repeat for other leg
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9) 
-Grab on to a fence or ledge as shown
-Let chest drop down
-Bend knees slightly
-You should feel stretch in upper back
-Hold stretch for 30 seconds
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10) 
-Lean against a wall as shown
-Move hips forward until there is a stretch in back leg
-Hold stretch for 30 seconds
-Repeat for other leg
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11) 
-While still in above position, bend back knee a little
-Hold stretch for 15 seconds
-Repeat for other leg
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12) 
-With right hand, hold left foot as shown
-Pull heel towards buttocks
-Hold stretch for 30 seconds
-Repeat with other leg
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13) 
-Lift left leg over the right leg
-Use left leg to pull right leg towards floor
-Don't try to reach the floor, only stretch within your limits
-Hold stretch for 30 seconds
-Repeat stretch for other left
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14) 
-Hold on to one elbow as shown
-Pull elbow behind your head to the right
-Hold stretch for 10 seconds
-Repeat for other hand
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15) 
-Lock hands behind your back
-Elbows turned inward
-Arms straight
-Should feel stretch in shoulders and arms
-Hold stretch for 10 seconds