Friday, May 20, 2016

The 5 Worst Stretching Mistakes You May be Making


  1. You bounce: Bouncing at the end of your stretch (when done vigorously enough) can cause the muscle and tendon to tear. This "ballistic" stretching can trigger a reaction within the muscle that prevents it from relaxing and ends up defeating the purpose of the stretch. Instead of bouncing, focus on gradually elongating and holding the stretch for 10-15 seconds, release and repeat.
  2. You stretch before warming up: This is one of the most common stretching mistakes that people make. Contrary to popular belief, stretching is not "warming up". You should always warm up before you stretch because stretching cold muscles increases your chance of injury. Take 5-10 minutes to get a sweat worked up through exercise, stretch for 3-4 minutes, then re-engage in exercise.
  3. You are in the wrong position/have incorrect form: If you don't feel the stretch where you are expecting to feel it, you may be doing it wrong. Improper body positioning can cause you to miss the muscle you are aiming to stretch. Use a free hand to feel the muscle you are stretching to ensure that it is being engaged. 
  4. You stretch too hard: Similar to bouncing, pushing a stretch too hard can also cause a tear in the muscle. You should feel a little bit uncomfortable during a stretch but it should never be painful. If you still feel tight, repeat the stretch multiple times, making sure to stay within your range of motion. Additionally, if you do have an injury, stretching can make it worse. If that is the case and the pain doesn't go away in a few days, it would be wise to consult your doctor.
  5. Stretching? What's that?!: Perhaps the second most common stretching mistake: not stretching at all. Let's face it, life is busy and often times we are trying to exercise within a specific time frame. Stretching can easily get overlooked. Although this may not be harmful initially, over time you will notice the negative effects of not stretching your muscles. Flexibility is a key component of overall health and stretching is one critical tool in increasing both flexibility and strength. Remember to take 3-4 minutes after warming up your muscles to stretch and don't forget to do it again after you've exercised. It truly will be to your benefit!