I have been doing resistance training for four years and it has always been bodybuilding type training, i.e. training for muscle mass. Stretching exercises both before and after resistance training have been an important factor in improving my flexibility and increasing the range of motion in my joints. When you can flex, extend, or circumscribe your joints through a full range of motion without any pain, it's called flexibility. Many people often overemphasize flexibility training and don't focus on improving the strength of surrounding muscles, which can lead to injury. I always made sure to warm up properly before any type of stretching. I always do an active warm-up like a 10 minute walk on the treadmill/elliptical/arch, etc. Because research has shown and I have also experienced that static stretching can temporarily lower strength levels, I do dynamic stretching before starting resistance training. Dynamic stretching helps improve strength, flexibility and endurance, speed, neuromuscular activation and coordination. This is especially important if you use heavier reps, sets, and/or weights. The dynamic stretching exercises I perform include wrist rotations. Since almost all exercises in the gym involve the wrist, it is absolutely necessary to adequately warm up the wrist joint, especially when the resistance training program includes exercises such as bench dips, bench press, overhead shoulder press where it is There is a direct load on the wrist. When leg exercises need to be performed with heavier loads such as barbell squats, leg presses, leg extensions, leg curls, lunges etc., it is important to adequately warm up the knee joint and spine by incorporating some lunges while walking at body weight , knees for ches...... middle of paper ......these stretches should be performed to the point of causing mild to moderate discomfort to increase range of motion, but not every day as the muscles they need time to heal. The best thing is to perform active static stretches only for the muscles you have just trained, i.e. follow joint specificity. But if the goal is DOMS reduction, then stretching exercises can be performed almost every day since you need to stretch just before reaching mild tension to speed up the removal of waste. All types of stretching should be performed under the guidance of a qualified trainer or registered physiotherapist. Works Cited Hatfield, F. C. (2013). Fitness: The Complete Guide (8.6.6 ed.). Carpinteria: International Sports Science Association. Kovacs, M. (2009). Dynamic stretching: the new revolutionary warm-up method to improve power, performance and range of motion. Ulysses print.