You already know that stretching is important. It improves flexibility and mobility (one of the key components of fitness) and reduces the risk of injury. And if you please don’t Continuous stretching can shorten and stiffen your muscles, restricting your range of motion and putting you at risk for joint pain and strains.
However, stretching is only effective if done correctly. There are some common stretching mistakes that can lead to the exact opposite of what you’re aiming for, including injury and decreased flexibility. Here are eight pitfalls to avoid to improve your flexibility and workouts.
1. You’re doing the wrong kind of stretching.
There are two main types of stretching: static stretching and dynamic stretching. Static stretching is something you probably remember from gym class. Gradually stretch your muscles and hold the pose for about 30 seconds. While this is a great way to cool down after a workout and improve overall flexibility, research suggests that static stretching before strength training can actually cause a decrease in performance.
“During your warm-up, you should do dynamic stretches that increase muscle activation and prepare your muscles to be powerful in every movement,” says Trevor Thieme, CSCS. Dynamic stretches include lunges, trunk rotations, leg swings, and jumping rope.
During your post-workout “cool down” period, focus on static stretching to relax your muscles and release tension. “Both types of stretching can help increase your mobility,” Thiem says. “But one excites the muscles and the other calms them.”
2. Bouncing while stretching
Using rebound momentum to force your muscles to stretch beyond their normal range (also known as ballistic stretching) may feel like it helps increase your range of motion. However, this type of rapid stretching motion can actually tense your muscles instead of relaxing them. This is a contraction known as the myotactic reflex or “stretch reflex.” This can lead to injuries such as muscle tears and tendon tears, Thiem says.
3. Stretching injured muscles
Stretching injured muscles is a “no-no,” warns Thiem. Muscle strains typically occur when a muscle is stretched beyond its limit, so stretching it any further can make the injury worse. Instead, we use the POLICE protocol (protection, optimal loading, ice, compression, and elevation) to help your muscles heal.
4. Stretching too much
Although some discomfort is to be expected, you should not feel any pain during the stretch. “Over-stretching can cause muscle tension and excessive nerve tension (stretching of the nerves),” says Lindsey Sudell, MOT, OTR/L, CFSS-3, CPT, of Simply Stretch LA.
Excessive stretching can also lead to hypermobility, “a condition in which the joints become too loose and unstable,” Thiem says. When stretching, know your limits and try not to push them too far.
5. Not stretching consistently
Achieving the flexibility of a gymnast requires more than just a few sporadic stretching sessions. Ideally, stretching sessions should be moderate and frequent, rather than vigorous and occasional.
“Stretching should be continued for six to eight weeks to achieve lasting physical changes,” says Sudell.
6. I am trying my best.
“People often don’t stretch for the right amount of time,” Sudell explains. She recommends stretching for no more than 30 seconds before exercising. For post-workout static stretches, aim to hold each stretch for at least 60 seconds.
7. Not doing sports-specific stretches
Sports-specific stretches “can be anything that targets the movements that a particular athlete needs,” Sudell says. For example, she says golfers can focus on stretches that improve spinal rotation and hip mobility so they can hit the ball with maximum power. Sprinters can warm up with dynamic stretches that simulate explosive movements like running and walking lunges, butt kicks, and high knees.
Research has shown that static stretching is better for athletes who need flexibility (such as gymnasts and dancers), while dynamic stretching is particularly beneficial for athletes who need to run and jump (such as basketball players and runners).
8. Ignoring your own breathing
Deep diaphragmatic breathing “helps loosen tense muscles, and when combined with stretching, allows you to stretch even deeper without increasing your risk of injury,” Thiem says.
Additionally, Sudell says breathing enhances the therapeutic effects of stretching. Research has shown that diaphragmatic breathing can help your body recover after an intense workout. The correct way to breathe while stretching is to breathe in slowly through your nose, hold for a moment, and then exhale through your mouth or nose, keeping your diaphragm and abdomen soft and relaxed.
