Because a warm muscle is more easily stretched than a cold muscle, stretching should be done after warm up.

Stretch with these principles:

• Spend 15-30 s in the stretched position

• Feel the stretch, not pain, feel a mild tension and hold for 15-30 s

• Stay in control

• If the stretch becomes painful, you are stretching too far, ease up on the stretch

• Breath slowly, rhythmically

• Always breath when you stretch

• Natural , slow, relaxed breathing is right while stretching

• Hold the proper tension for long enough time (count silently 15-30 s)

Here is an example of a simple stretching session before your weight (resistance) workout:

After 5 – 15 min. warm up, hold each of these stretches 2 times for 20 sec.

Chest and biceps stretch

Press against the support with your hand at little higher than shoulder level. Than step slowly little bit forward with leg closer to the stretched arm. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Back stretch

Place both hands shoulder width apart on a ledge (or the top of refrigerator or filing cabinet) or other kind of support. Let your upper body drop slowly down as you keep your elbows extended. Your hips should be directly above your feet. Hold stretch for 20 sec.

Triceps stretch

With arm overhead, hold the elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head, creating a stretch. Hold stretch for 20 sec. Repeat stretch on the opposite arm.
Hamstring stretch #1

Slowly bend forward at the hips with your back straight until you feel a stretch in the back of extended leg. Hold stretch for 20 sec. Repeat stretch on the opposite leg.

Hamstring stretch #2

Keep your back straight when you lean forward. Try to grab your feet with your hands while keeping your knees extended. If you are not very flexible, use a towel around the bottom of your foot to do this stretch. Hold this stretch for 20 sec.

Quadriceps stretch

If you are tight, do not overstretch! Lean back, sit on your heels, put your hands on the floor and slowly lift your but up. If you can’t lift your but and put your hands on the floor because of tightness, stay only in the sitting on the heels position. Hold this stretch for 20 sec.

Caution: If you have or have had knee problems, be very careful bending the knees underneath you. Do it slowly and under control. If there is any pain, discontinue the stretch.

Cobra pose; abdominal, neck and hip flexor stretch

In the lying position lift your body up with your hands pushing against the floor. If you can’t go all the way up, keep your elbows bent and forearms on the floor. Try to look up and behind you. Hold this stretch for 20 sec.

And now after warm up and stretch, you can start your resistance (weight) workout.

More about stretching:

• Stretching for better fitness

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