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Work Stretch

Don't be fooled- weight lifting isn't as simple as it looks. It is important to keep in mind that warm-ups and stretching are different, and both should be done prior to weight-lifting. A warm-up should always be done prior to stretching exercises to improve performance and prevent injury. Muscular contractions are dependent on temperature and because warm-ups increase muscle temperature, an increased muscle temperature improves work capacity. The amount of knee or joint fluid also increases with a warm-up, oxygen intake and co-ordination improves, and the amount of oxygen needed for exercise is reduced.

Before you lift up the dumb bells, be sure to take the time for exercises:
Warm up for 10-15 minutes prior to the actual workout or exercise session. Increase the duration of the warm-up when the temperature is cold or when you are sore.

Warm up until you begin to sweat. The whole purpose of your warm up is to increase body temperature by 1 or 2 degrees.
3 Let only a few minutes elapse from completion of the warm up until the start of the activity. A warm-up will not cause early fatigue or hinder performance. Contrary to popular belief, warm-ups will actually increase your performance.

Warm ups include 5-10 minutes of cardiovascular training or aerobics, as well as joint-rotation. Now that you have completed the warm-ups, you should try the stretches as well. They should be held for 30 seconds, and should be done in between sets.

Chest
Stand next to the edge of a surface, like a doorway. Grab on to the edge of the surface while keeping your hand a bit above shoulder level, your arm slightly bent and your elbow down. Bend your torso away from the surface until you feel tension in your chest.

Shoulders
Grab your left shoulder with the right hand. While holding your left shoulder, keep your right elbow at chin level. Grab that very same elbow with your free left hand and let go of your shoulder. Now pull your right elbow back with your left hand and push your elbow out as if you were throwing an elbow hit to the side. Repeat with other shoulder. Don't push out with your elbow too much; the brunt of the stretch should come from pulling the elbow.

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Triceps
Raise your arm straight up. Bend your elbow as if you were trying to scratch your back. Using the other arm, grab your elbow and pull back.

Biceps
Stand facing a flat surface, like a wall. Stretch your arm out at shoulder level along the wall. Make sure your entire arm and shoulders hugs the surface, then turn your torso away and extend your arm straight as much as possible.

Lats (back)
The easiest way to stretch your lats is to grab on to something with a close grip at waist level, then bow down (like they do in Japan) and push backwards with your legs. Exhaling gives extra results.

Quads
While standing, bend your right knee and grab on to your ankle with your right hand. Pull your ankle towards your buttocks. Make sure you keep your stretched leg perpendicular to the floor and hold on to something so that you don't fall down. Do other side.

Hamstrings
Rest your foot on something above knee level and bend over your leg as if you were trying to touch your knee with your forehead. Keep your knee slightly bent. Do other side.

Calves
Straighten your arms and put your hands up against a wall at face level. One foot should be closer to the wall than the other (pretend you are trying to push the whole surface). Ground the heel of your foot away from the wall and bend your elbows, bringing your face close to the surface in front of you.

Warm-up and stretch effectively and soon enough the weights will slowly pile on, and you will reach your fitness goals without the injuries.

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