5 Common Stretching Mistakes We Make

When you are motivated, it is easy to want to rush right into something. This is true in life as well as in exercising. But skipping the stretch before you work out can not only have you in pain later, but also seriously injure your muscles. Stretching your muscles before you get started also improves your performance and endurance while you work out. In order to get the most out of your workout, you should avoid these five common stretching mistakes.

1. Skipping stretches all together. Many consider a warm up enough and skip stretching all together. But a warm up is only part of getting ready to stretch. Often times, people have a hard time fitting their workout into their schedule and don’t want to waste any of that time doing stretches. But stretches increase blood flow and flexibility that actually increase the benefits of your workout.

2. Over-stretching and ignoring pain. You should be listening to your body, not ignoring pain. While stretching and exercise should push us outside our comfort zone, real pain is your body telling you that you are doing something wrong. It can also lead to you being in pain for days to come that causes you to miss future workouts. Over-aggressive, forceful, and abrupt stretches all defeat the purpose of stretching. Ease into stretches slowly and with control to gain the benefits.

3. Stretching the wrong muscles or isolated muscles. Just stretching an isolated set of muscles, such as your abs or hamstrings does not give you a full stretch. It is important to stretch your whole body, not just isolated parts. It’s also important to understand stretching, as you may think you are stretching one, but it’s another. It’s best to either consult with an expert or do some research to find the right stretches for your goals. Completing a balanced, focused stretching routine that gives you the benefits you are looking for is important.

4. Rushing through the stretches. Many treat stretching like a race, rushing through to the end of them so they can say they did them. However, the essential part of stretching is to ease into it and hold it for the full count to obtain the stretch. Make sure that you get the full stretch, with each repetition try to go a little bit further, but stop before you over-stretch. For static stretches, each one should be held for 20 seconds or more. Slow down and give your body time to adjust to the stretch each time.

5. Just breath. Not just in stretching, but in many exercises, one of the biggest things people forget to do is breath. As you stretch, don’t hold your breath. Instead, remember to calmly breath in and out, releasing tension as you breath out. Holding your breath actually causes your muscles to tighten and resist. While slow, deep breathes encourage relaxation and releasing of tension. This adds to the overall benefit of stretching.

With today’s hectic world, stress and tension are common. Taking a break and stretching at least twice during your day and before workouts can greatly reduce your stress levels and improve your health. Stretching should be considered a bonus rather than a chore that needs to be done. The feeling of being looser and more relaxed can benefit not only your workouts, but your life.