How To Stretch Safely: Stretching Do’s And Don’t’s

Did you know that there’s no such thing as a good or bad full body stretching? However, certain stretches are appropriate for an individual’s specific needs. In other words, certain stretches that are suitable for one person may not be ideal for someone else.

Likewise, you shouldn’t be stretching an injured muscle group without working on recovery, as well as rehabilitation. For this reason, it’s essential to consider a few precautions before you go ahead and give yourself a stretch.

Stretching Precautions That You Should Be Aware of

Warm-Up Before You Start to Stretch

Did you know that your body needs to warm up before you stretch? Stretching cold muscles could increase your risk of injury. Getting your mind and body prepared for any physical activity will involve increasing your body’s core and muscle temperature.

As your muscle temperature increases, your muscles become loose, pliable, and supple. Once your warm-up is done, your stretch will become more productive, and you’ll be able to maximize its benefits.

Do Slow and Gentle Stretches

If you stretch your muscles slowly and gently, they’ll become more relaxed. Stretching relaxed muscles will only make the session feel more enjoyable. On the other hand, doing rapid and jerky movements will only cause you to strain your muscles or tear them. 

Stretch to the Point of Tension

One of the biggest mistakes that some people make when they’re stretching is going beyond the point of tension. If there’s one thing you need to know about stretching, it’s the fact that it shouldn’t be painful. If it hurts, stop stretching.

Stretch After a Physical Activity

Any physical activity that gets your heart pumping will cause your blood circulation to increase. While this happens, your muscles are more responsive to stretching.

Breathe Slowly While Stretching

Don’t hold your breath as you stretch your muscles because it will cause them to tense up. Breathing slowly and steadily will increase the flow of oxygen to your body and make it easier for your muscles to stretch.

Stretch Daily

Did you know that you need to stretch your muscles for at least 10 minutes every day? When you do this, you’ll notice a significant improvement in your sense of balance, spatial awareness, and mobility.

Don’t Stretch an Injured Area

If you’ve recently sustained an injury, it’s best to hold off on your stretching exercises. Take time in your recovery and only begin with gentle stretches, following the above advice. Remember, stretching shouldn’t cause you to feel pain. When your muscles are being correctly stretched, you’ll only feel mild discomfort or a gentle pull.

Common Stretching Mistakes

Mistakes like these are easy to make. That’s why it’s our job to assist stretching – making sure it’s done correctly, comfortably, and in the best possible way for your needs. Here are some stretch mistake examples:

Not Stretching at All

If you’re a notorious non-stretcher, you probably have tight and painful muscles, less flexibility, and bad posture. This will only get worse as you age if you don’t do anything to address this. One of the best ways to correct this problem is to have regular stretching sessions with a qualified expert.

Holding Your Stretches for a Long Time

It’s never a good idea to stretch excessively when you wake up in the morning. This is the time when your muscles are at their stiffest. It is due to hours of physical inactivity and a drop in your body temperature while you were sleeping.

You Don’t Mind Your Hip Flexors

Did you know that when your hip muscles become tight, your pelvis tends to tilt forward? This will not only make your stomach stick out, but your butt as well! Aside from the fact that it wouldn’t look flattering at all, tight hip muscles also strain your lower back as it struggles to compensate for you to be kept upright.

You Stretch Before Warming Up

We don’t need to tell you how stiff cold muscles can be. When you stretch these muscles before you even warm them up, you’re going to increase your chances of getting sprains and strains. It’s best to do a few jumping jacks for the win before you attempt to stretch those muscles.

Ready To Stretch Safely? 

If you’re ready for some full body stretching from an experienced practitioner, book your free 30-minute stretch at Stretch Zone today.

Experience greater flexibility, enhanced dynamic range of motion, improved posture, and better mobility