Are you getting the results you want from your stretching routine?
Below are some common stretching mistakes that may be hindering your progress.
1. Stretching an injury.
As a general rule, avoid stretching for the first 72 hours after an injury. This gives the area time to heal. After the 72-hour mark, one can generally begin some light, gentle mobility. Once the injury has healed fully, begin dynamic, active, and passive stretching.
2. Stretching too hard.
Many are too aggressive with their stretching, adopting the old “no pain, no gain” mindset. However, the body has a defense mechanism called the stretch reflex. Stretch a muscle too hard and this mechanism kicks in to prevent injury. You want to stretch so you feel a relaxed stretch and tension, not so much that you have to fight your body.
3. Doing the same stretch repeatedly.
By varying the type or even the angle of the stretch, you will get far better results.
4. Stretching every muscle the same way.
Humans often have muscular imbalances, whether from an activity or an old injury. Some muscles need more attention and others less. Addressing the imbalances in the systems helps reduce compensation and strain on muscles and joints.
5. Stretching muscles that are cold.
You increase your risk of injuring a muscle during a stretch if the muscle isn’t warmed up. You can easily warm a muscle with some gentle movement and mobility.
6. Holding your breath while you stretch.
Holding your breath can result in increased muscle tension. Deep breathing with long, slow exhalations promotes good blood flow, nutrition, and oxygenation to the body.
7. Thinking stretching is a quick fix.
It takes time to see results with stretching just as a strengthening program or even a dietary program takes time. Consistency is key.
Remember, there are many different ways to stretch and many different reasons to stretch. If you need help developing a program that is best for you, reach out to a professional. Listen to your body. Work with your body rather than forcing it.
