Stretching is an essential part of weightlifting recovery. When done right, it can support better movement and help you return to your next workout feeling less stiff and more prepared. Here are the four stretches for weightlifting recovery backed by orthopedists.
It’s always a good idea to check in with a health care provider before trying the following stretches. They can also help identify any overuse injuries that may be contributing to muscle tightness or discomfort.
1. Towel Chest Stretch
Since tight chest muscles are common after weightlifting, it’s a good idea to add a towel chest stretch to keep the muscles flexible. To do this, stand tall and hold a towel or strap behind your back with both hands. Then, gently lift the towel upward to allow your shoulders to move back.
You should feel a stretch across your chest. Hold for 15 to 30 seconds, then relax. You may want to repeat two to three times for the best results.
2. Hip Flexors
You squat a lot when you’re weightlifting, so make sure your hip flexor muscles are in excellent condition. Your hip flexors are the muscles where your thigh and your hip meet. To stretch them, kneel on your right knee with your left foot forward.
Keep your chest upright and place your hands on your hips. Gently shift your weight forward until you feel a stretch in the front of your right hip and thigh. Try to hold it for about 30 seconds, then switch sides and repeat.
3. Shoulder Stretch
Your shoulders are critically important during weightlifting. They can easily become tight or stiff, limiting your range of motion. Shoulder rolls are a simple way to release tension and support recovery.
Start by standing or sitting with good posture. After that, slowly roll your shoulders up, back, and down. Repeat this movement 10 times, then reverse it by rolling your shoulders up, forward, and down.
4. Calf Stretch
Calf muscles work hard during squats, deadlifts, and other lower-body lifts. Tightness can increase your risk of muscle tears and injury. Therefore, add calf stretches to your recovery routine. You can do it by standing in front of a wall with your hands at shoulder height.
Step one foot back and make sure to keep it straight. Once you do it, bend your knee and lean into the wall until you feel a stretch in the back calf, and hold for 30 seconds before switching legs.
Why Do You Need to Stretch for Weightlifting Recovery?
If you’re one of the 31% of adults in the U.S. who met the guidelines for muscle-strengthening activity or you regularly engage in weightlifting activity, you’re probably already familiar with the soreness that comes after a challenging workout. That tight, achy feeling is a normal response when you challenge your body.
During a strength training activity like weightlifting, you put your musculoskeletal system under pressure. This system consists of the bones, joints, muscles, and connective tissues that allow your body to move. Each of them can be affected by the repeated movements and heavy loads involved in lifting weights.
Static stretching can help counterbalance that stress. It effectively improves your range of motion by helping tight muscles relax, which may reduce joint stiffness often associated with delayed-onset muscle soreness.
Over time, better flexibility and mobility can also make lifting feel easier, so you can move through it with better form and control. Although weightlifting is not as dynamic as other sports, your muscles and joints still need to move freely through their full range.
How Long Should You Stretch?
Instead of rushing through it at the end of a workout, treat stretching as an essential part of how you take care of your body. Generally, you want to hold each stretch for about 30 to 60 seconds to help lengthen your muscles and loosen joints after training.
Focus on slow, steady breathing and avoid forcing your body into uncomfortable positions. Remember that stretching should never be painful, as even warm muscles can be strained by overstretching.
Making Stretching Part of Your Routine
Stretching after weightlifting can help your body recover more comfortably. Once it becomes part of your recovery routine, you’ll also start to notice how easy it is to move your body and return to training feeling ready.