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"Move better, feel better, recover faster — stretch smart from start to finish."
Summary:
WHAT YOU GET:
5 Instructional YouTube Videos:
1) Lowerbody: Warm-up
2) Lowerbody: Cool-down
3) Upperbody: Warm-up with Limited Range of Motion
4) Upperbody: Warm-up with Full Range of Motion
5) Upperbody: Cool-down
Whether you're gearing up for a workout or winding down after one, the Stretching Guides for Upper & Lower Body give you the perfect routines to boost performance, prevent injury, and speed up recovery. These simple, effective stretches are easy to follow at home or the gym — no complicated moves, just real results.
What's Included:
✅ Full Upper Body Stretch Routine (pre- and post-workout options)
✅ Full Lower Body Stretch Routine (pre- and post-workout options)
✅ Dynamic stretches for warm-up (activates muscles, improves range of motion)
✅ Static stretches for cool down (releases tension, promotes flexibility)
Who It's For:
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Anyone looking to improve workout performance and reduce soreness
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Fitness beginners and athletes alike
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Busy people who need a simple stretching plan that actually fits into their routine
Benefits:
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Enhance strength, mobility (increasing/maintaining range of motion), and joint health
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Minimize injury risk and maximize recovery
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Feel stronger, looser, and more energized every day
Why You'll Love It:
No more guessing which stretches to do or rushing through your cool down. These guides make it easy to stretch with purpose — so you can move and perform at your best, every single workout.
TYPES OF STRETCHING INCLUDED:
1. Dynamic stretching means moving your muscles and joints through a full range of motion in a controlled, active way — usually as part of a warm-up before exercise. (Think leg swings, arm circles, walking lunges.)
✅ Benefits of Dynamic Stretching
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Prepares your Body for Activity:
Increases blood flow, heart rate, and muscle temperature to get you "ready to move." -
Improves Mobility and Flexibility:
Helps open up joints and muscles through movement, making exercises feel smoother. -
Activates Muscles you'll use during your workout:
Engages specific muscle groups so they’re "awake" when you start training. -
Enhances Performance:
Studies show dynamic stretching can boost strength, power, and agility when done before sports or workouts. -
Reduces Injury Risk (when done correctly):
Prepping muscles and joints through active motion can lower chances of strains and pulls. -
Mental Readiness:
Helps switch your mind into "workout mode" — you're focused and alert.
⚠️ Risks of Dynamic Stretching
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Poor Form can cause Strain:
If you move too fast, too aggressively, or with sloppy form, you might overstretch or stress joints. -
Not Ideal for Cold Muscles if too Intense:
Jumping into explosive dynamic moves without easing in can lead to tweaks or injuries, especially if you're very stiff. -
Overdoing it Can Cause Fatigue:
If the dynamic warm-up is too long or intense, it could tire you out before the actual workout. -
Not a Replacement for Static Stretching (post-workout):
Dynamic stretching preps the body for movement, but it doesn't deeply relax muscles like static stretching does after exercise.
Quick Tip:
👉 Keep it Controlled, Not Rushed. Think smooth and active, not bouncy and jerky.
Static stretching is when you hold a stretch in a comfortable position for 15–60 seconds, even up to 3-5 minutes if above 40, without moving. You wait until the muscle releases/relaxes or you feel uncomfortable to hold it anymore. It’s usually done after workouts to help relax muscles and improve flexibility. (Think touching your toes and holding it.)
*REMEMBER! A BODYBUILDER B TRICK TIP: A tense/busy mind means tense muscles. Turn off your brain and turn on your COOL DOWN PLAYLIST with soothing, slow relaxing music while stretching and even KICK OFF YOUR SHOES! and LET YOUR HAIR DOWN! to signal to your body and brain, it's time to RELAX! Allowing those muscles to relax so you can get into that DEEP STRETCH!
✅ Benefits of Static Stretching
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Increased Flexibility:
Gradually lengthens muscles and improves overall range of motion. -
Enhances Muscle Recovery:
Helps muscles relax after exercise, increasing the blood flow to muscles, aiding in nutrient delivery for muscle repair recovery, which can ease post-workout tightness and soreness. -
Reduces Muscle Tension, Stress and Stiffness:
Promotes relaxation of both the body and mind — great for winding down after intense sessions. -
Improves Posture over Time:
Loosens tight muscles (like hip flexors, chest, hamstrings) that can pull your posture out of alignment. -
Can Help with Injury Prevention (long-term):
Regular static stretching may correct imbalances and keep muscles healthy and pliable over time.
⚠️ Risks of Static Stretching
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Reduced Strength if done before workouts:
Stretching cold muscles before strength training or explosive movements can temporarily weaken them (lowering power and performance) because they are in a stretched and relaxed state. -
Overstretching Injuries:
Holding a stretch too long or pushing too far can strain or tear muscles, tendons, or ligaments. -
False Sense of Readiness:
Static stretching alone doesn’t warm up the body — it doesn't raise heart rate or prep muscles for dynamic movement. -
Can Aggravate existing Injuries:
Stretching injured or inflamed areas too aggressively can make things worse.
Quick Tip:
👉 Best time for static stretching = after workouts or on recovery days, when muscles are already warm.
All the bests! Exercising reduces stress!
Love, your Strength Coach,
Bodybuilder B