Full Body Stretching Routine for Bodybuilders

Stretching isn’t just for yogis or dancers. For bodybuilders, it’s a game-changer. In this guide, I’ll show you full body stretching exercises for bodybuilders you can perform daily to boost your recovery and maximize gains.

10 Best  Stretches for Bodybuilders (Full Body Routine)

Upper Trapezius Stretch

• Sit or stand with a straight back.
• Tilt your head to one side, bringing your ear towards your shoulder.
• To intensify the stretch, gently press down on your head with the same side hand.
• Hold for 30 seconds.
• Repeat on the other side.

Standing Lat Stretch

• Stand with your feet shoulder-width apart.
• Raise both arms overhead and hold onto a door frame or pole.
• Lean back slightly, pushing your chest forward.
• Feel the stretch along the sides of your torso.
• Hold for 30 seconds.

Overhead Triceps Stretch

• Raise one arm overhead.
• Bend the elbow, bringing your hand down towards the opposite shoulder blade.
• Use your opposite hand to gently push on the bent elbow.
• Hold for 30 seconds.
• Repeat on the other arm.

Doorway Chest Stretch

• Stand in an open doorway.
• Place your hands on the door frame, elbows bent at a 90-degree angle.
• Step forward with one foot and lean forward slightly.
• Feel the stretch across your chest.
• Hold for 30 seconds.

Seated Figure-Four Stretch

• Sit on the floor with your legs extended.
• Bend one knee and place the ankle on top of the opposite knee.
• Gently press down on the bent knee while leaning forward slightly.
• Hold for 30 seconds.
• Repeat on the other side.

Child’s Pose

• Start on your hands and knees in a tabletop position.
• Sit back onto your heels, reaching your arms forward.
• Lower your chest towards the floor.
• Hold for 30 seconds.

Standing Hamstring Stretch

• Stand with your feet hip-width apart.
• Slightly bend your knees.
• Hinge at the hips and lean forward, keeping your back straight.
• Hold for 30 seconds.
• Repeat with the other leg.

Seated Adductor Stretch

• Sit on the floor with your back straight.
• Bend your knees and bring the soles of your feet together.
• Hold your ankles and gently press your knees towards the floor.
• Hold for 30 seconds.

• Stand with your feet together.
• Bend one knee, bringing your heel towards your glutes.
• Hold your ankle with the same side hand, keeping your knees together.
• Hold for 30 seconds.
• Repeat on the other leg.

Wall Calf Stretch

• Stand facing a wall, about an arm’s length away.
• Place your hands on the wall at shoulder height.
• Step one foot back, keeping the heel on the ground.
• Bend the front knee and press the back heel into the floor.
• Hold for 30 seconds.
• Repeat with the other foot.

Why Stretching Matters

While the pump and the weights often steal the show, stretching plays a silent yet crucial role. It prepares your body for the intense workouts ahead and aids in recovery, ensuring you’re ready to hit the gym day after day.

Benefits of Stretching for Muscle Health

Enhanced Muscle Recovery: Stretching increases blood flow, bringing essential nutrients to your muscles, aiding in faster recovery.

Increased Flexibility: Regular stretching increases your range of motion, allowing you to perform exercises with better form.

Reduced Risk of Injury: Flexible muscles are less prone to injuries, ensuring you can train consistently without setbacks.

Dynamic vs. Static Stretching for Bodybuilders

Dynamic Stretching

Definition: Dynamic stretching involves movement and is about taking your muscles through their full range of motion. These stretches are typically done before a workout to prepare the muscles for physical activity.

Benefits:

• Warms Up the Muscles: Dynamic stretches increase blood flow and raise the temperature of the muscles, preparing them for the workout ahead.
• Improves Range of Motion: Regular dynamic stretching can enhance flexibility and the range of motion of joints.
• Mimics Workout Movements: Many dynamic stretches resemble movements made during workouts, making them an excellent way to prepare for specific exercises.

When to Use:

• Before Workouts: Dynamic stretches are best done before workouts, especially before activities that require a lot of mobility like running, jumping, or lifting.
• In the Morning: If you’re feeling stiff when you wake up, some light dynamic stretches can help get your body moving and shake off the morning lethargy.

Static Stretching

Definition: Static stretching involves holding a stretch for a period of time without movement. These stretches are typically done post-workout to help with muscle recovery.

Benefits:

• Enhances Flexibility: Regular static stretching can lead to increased flexibility over time.
• Aids Muscle Recovery: Holding stretches allows muscles to relax, promoting faster recovery post-workout.
• Reduces Muscle Soreness: Can help alleviate the soreness felt after an intense workout.

When to Use:

• After Workouts: Static stretches are best-done post-workout when the muscles are warm. It helps in reducing muscle tension and promoting relaxation.
• Before Bed: If you’re feeling particularly tense or had an intense workout session, some light static stretches before bed can help relax the muscles and promote better sleep.

Conclusion

Even though your main goal as a bodybuilder is to build muscles, you shouldn’t neglect the power of stretching.

In this article, I presented the 10 stretches for the whole body that you can use to enhance muscle recovery during rest days and/or after your weightlifting session.

Remember to choose dynamic stretches before your workout and static stretches after your workout.