Benefits and Types of Stretching
The benefits of stretching don’t have to be confined to just making you more limber. Stretching can also aid you in your efforts to become stronger. Many compound exercises such as the squat, bench press, and shoulder press depend on the mobility of the lifter. These exercises can be done with limited mobility, but the range of motion will be greatly decreased. A poor range of motion could potentially result in injury, but a great range of motion could potentially have you breaking records that you never dreamed of. This happens because having more mobility will allow you to build muscles that can aid your balance and eventually help you get more weight off of the floor.
Some stretches that may prove beneficial to you in your everyday life and weightlifting activities are as follows.
1. Couch Stretch
To do the Couch Stretch, put yourself in a half-kneeling position next to a wall or box. Make sure your back shin is as parallel as possible to the wall or box. Contract the stretched leg’s hamstring and hold this position for a minute or two before switching to the other leg. If this position serves to be challenging for you, it is okay to hold on to something for the first few times.
2. Counterweight Deep Squat
This stretch may not be as simple to set up as the other ones on this list as you will need some additional items, but it is well worth it for hip mobility. To achieve the Counterweight Deep Squat, place a foam roller between your legs, and try to squat while holding two dumbbells in front of you. While in the squat position, take a few long and deep breaths. When you are done, do three or five more.
3. Lat Hang
This one is probably the simplest. All you have to do is get in the pull-up position and hang from the bar. While you are in this position, take a few deep breaths to truly stretch your lats to their highest potential.
4. Modified Pigeon
Even though this stretch has a funny name, the effects are very serious. To do the Modified Pigeon, get on all fours and place a foam roller or pillow underneath your left knee. Lift your right knee and bring it to the back of your left calf. Once you are in this position, rock your hips back and forth for a couple minutes and switch sides to complete the stretch.
Try stretching every day for a couple of weeks, and much of your physical pain should be gone, or at least lessened.Related: 10 Yoga Poses That Will Help Lower Back Pain