Stretching and mobility are essential for weightlifters, but often go overlooked. One research paper published in Sports Tourism in 2022 found that flexibility and range of motion impact weightlifting performance for powerlifters. This means that lifting performance can be limited by a low range of motion[1] The terms stretching and mobility are often used interchangeably, but they have their differences. Both stretching and mobility can refer to different types of functional movement in the body. However, stretching typically refers to muscle lengthening beyond the normal resting length, whereas mobility refers to range of motion in the joints. Even some experts will refer to mobility as stretching, so it is important to focus more on the benefits of an integrated stretching/mobility program.
A common example of stretching is the ability to touch your toes, which dictates mostly hamstring flexibility. On the other hand, the ability to reach your hands behind your back will usually depend on your range of motion in your shoulder, especially your AC joint. However, stretching and mobility are interrelated movements. An easy example to understand the close relationship between stretching and mobility is to consider that poor flexibility in the calves can cause poor ankle mobility, but poor ankle mobility due to an injury to the talocrural can affect calf muscles. Considering the close connection between the muscular and skeletal system, stretching and mobility should be implemented in an exercise routine as an integrated system.
Overview of benefits
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- Injury risk reduction
- Injury recovery
- Soreness and pain reduction
- Better balance
- Increased range of motion
- Enhanced muscle force and power
- Increased reaction time
- Increased performance
- Improved joint health
What is Stretching?
It’s important to note that definitions differ based on the source, but we will try our best to describe the differences between different stretching types and mobility.
Static Stretching
Static stretching is important for weightlifters. Performing static stretches lengthens the muscles and tendons and increases flexibility of the muscles, consequently increasing range of motion. After exercise, static stretching can reduce soreness, and even provide pain relief. For example, after a leg day with heavy squatting, it might be helpful to hold a thigh stretch for 20-30 seconds to reduce soreness and increase flexibility. The most common example most people think of is the ability to perform a split. Neglecting to stretch as part of a weightlifting routine can be a barrier to reaching your full potential. One study measured flexibility, power, strength and strength endurance before and after implementing a 10-week long static stretching program and found significant improvements in these areas compared to the control group[2].
Mobility
Mobility is the ability to move a joint through its full range of motion. It is similar to stretching in that it aims to improve the body’s movement. However, the point of mobility is to improve the flexibility and movement surrounding joints, not only muscles. The goal is to improve the free movement of joints, including range, control, and strength. For example, people who bench press might benefit from performing the overhead band pull apart with a resistance band to improve strength and mobility in the shoulders. Some of the most common shoulder injuries for weightlifters occur in the AC joint, and mobility exercises can reduce that risk or help recover from an injury[3]. Some benefits aside from range of motion and injury risk reduction are improved general joint health and better balance[7][9]. Mobility exercises can be performed separately from your resistance training schedule.
Dynamic Stretching
Dynamic stretching refers to a moving stretch, whereas static stretching refers to a held stretch. Prior to exercise, dynamic stretching- also referred to as a warm up, prepares the muscles. It activates the nervous system, increasing core temperature, muscle temperature, heart rate and blood flow to the muscles. Performed this way, it is associated with enhanced muscle force and power[4]. Dynamic stretches can increase performance and reduce injury risk while weightlifting or performing other daily tasks. It may also increase reaction time, range of motion and reduce post-exercise soreness. Essentially, many dynamic stretches combine both the kinetics and the benefits of stretching and mobility exercises. For example, someone may perform the bend and reach to prepare for a deadlift, since it warms up the back and hamstring muscles. It also, however, can be associated with mobility in the hips.
Another type of stretching- proprioceptive neuromuscular facilitation (PNF)- won’t be discussed in depth in this article because it is more often used by athletes and physical therapists with guidance[5]. However, it is something else worth looking into due to its potential performance benefits for powerlifters.
Stretching and Mobility Benefits
Stretching and mobility in terms of fitness are interrelated but they’re not exactly the same thing. There are many definitions, but we will categorize them in this way: mobility exercises can be described as exercises that increase the body’s range of motion and free joint movement, whereas stretching typically refers to increasing flexibility in the muscles. Dynamic stretching combines the benefits of the two, but it is still typically grouped in with “stretching” and warm-up exercises. Stretching and mobility are interrelated because flexibility, strength, and control are powerful interconnected fitness tools.
Regardless of the differences in semantics, both stretching and mobility have many benefits, especially for weightlifters. These include but are not limited to: injury risk reduction, injury recovery, post-exercise, soreness and pain reduction, better balance, enhanced range of motion, increased reaction time, increased performance, increased joint health, injury risk reduction, soreness and pain reduction, better balance, increased range of motion, enhanced muscle force and power, increased reaction time, increased athletic performance, and improved joint health[1][2][6][7]. It’s important to note that most of the current literature suggests that stretching is more effective in alleviating soreness than preventing it, though this topic remains debated[8].
Conclusion
Regardless of the debated definitions of stretching and mobility, performing dynamic stretching, static stretching, and mobility exercises are important. Weightlifting has many amazing health benefits, but a few downfalls can include muscle tightness, acute injuries, and joint stiffness. Stretching and mobility mitigate those risks and side effects and are essential for weight lifters looking to maintain healthy muscles and joints. Ultimately, stretching and mobility have many notable benefits for weightlifters.