You already know that stretching is important. Improves flexibility and mobility (one of the key components of fitness) and reduces the risk of injury. And if you’re there Please don’t Stretching, muscles become shorter and tighter, limiting range of motion, and can be at risk of joint pain and pulled muscles.
However, stretching is only beneficial if done correctly. There are a few common stretching mistakes that can lead to the exact opposite of what you’re looking for, such as injuries and flexibility. There are eight pitfalls to avoid. This will improve your flexibility and training.
1. You’re doing the wrong type of stretching
There are two types of stretching: static and dynamic. Static stretching is something you probably remember from gym classes. Gradually stretch your muscles and hold the pose for about 30 seconds. This is a great way to cool down from your workouts and increase your general flexibility, but research suggests that strength training can actually cause poor performance.
“During the warm-up, we want to do some dynamic stretches that promote muscle activation and prepare the muscle to be strong through any movement,” says Trevor Thieme of CSCS. Dynamic stretching includes lunges, trunk rotation, leg swings and jump rope.
For the post-exercise “cooldown” period, you can focus on static stretching to relax your muscles and release tension. “Both types of stretching help improve mobility,” says Thieme. “But one will excite the muscles and the other will soothe them.”
2. It’s bounced back while stretching
You may use bouncing momentum to force your muscles to stretch past its normal range (aka ballistic stretch). But instead of relaxing the muscles, this type of rapid stretching exercise can actually cause muscles, which are contractions known as muscle reflexes or “stretch reflexes.” This can lead to injuries like muscle and tendon tears, Thiem said.
3. Stretching the injured muscles
Stretching the injured muscle is a “big no,” warns Thiem. Muscle strains usually occur when the muscle stretches beyond its limit, so stretching further can exacerbate the injury. Instead, police protocols (protection, optimal loading, ice, compression, and elevation) are used to help heal the muscles.
4. You’re stretching too much
Discomfort is expected, but do not stretch and do not cause pain. “Stretching can cause muscle tension and excessive nerve tone (nerve extension),” says Lindsay Sudell, MOT, OTR/L, CFSS-3, CPT from Simply Stretn LA.
Stretching can lead to high elasticity, such as “if the joint is too loose and unstable.” Know the limitations when you are stretching and don’t force yourself to go beyond them.
5. You’re not growing consistently
Achieving the flexibility of a gymnast requires several sporadic stretching sessions. Ideally, stretching sessions should not be intense and frequent, but rather frequently.
“Stretching needs to be consistent for six to eight weeks to achieve physical and lasting change,” Sudell says.
6. Speeding up stretching
“People often don’t grow over the right period,” explains Sudell. She recommends aiming for under 30 seconds for stretching before exercise. For post-workout static stretches, aim to hold each stretch for at least 60 seconds.
7. You’re not doing sports-specific stretching
Sports-specific stretches “can be targeted towards the movements that a particular athlete needs,” Sudell says. For example, golfers can focus on stretches that improve spinal rotation and hip mobility, allowing them to hit the ball with maximum power. Sprinters can warm up with dynamic stretches that simulate running and explosive movements, such as walking lungs, bat kicks, and high knees.
Research shows that static stretching is suitable for athletes who need flexibility (such as gymnasts and dancers), while dynamic stretching is beneficial for those who need to run or jump (such as basketball players and runners).
8. You are ignoring your breathing
Deep, diaphragmatic breathing “helps relax tense muscles and when combined with stretching, it allows for even deeper stretching without increasing the risk of injury,” says Thieme.
Additionally, breathing increases the therapeutic effect of stretching, Suder says. Research shows that diaphragmatic breathing helps the body recover after intense workouts. The proper way to breathe during stretching is to inhale the nose slowly, hold it for a while, release breathing through either the mouth or nose, softly and relax the diaphragm and abdomen.
