Stretching: Do’s and Don’ts

Genetics do play a role in flexibility, but everyone can increase their flexibility if they learn the correct techniques.

Stretching prepares your body for the physical demands you put on your muscles.

Good flexibility increases your ability to avoid injury because it permits a greater range of movement within your joints, ligaments, and other tissues so they are not easily strained or torn.

It also permits greater freedom of movement in all directions.

Hyperflexibility, however, must be avoided.

Loose-jointed people are more prone to dislocations and other injuries. Extremes in flexibility are of little value because it results in weaker joints.

Stretching promotes circulation and feels good.

The correct way to stretch is a relaxed, sustained, static stretch concentrating on the muscles being stretched.

The wrong way to stretch is to bounce up and down or to stretch until you feel pain. That does more harm than good.

When you stretch hold it for 10 – 60 seconds. Do this with each stretch. This is called static stretching.

Hold a static stretch so that the specific joint is immobilized in a position that places the desired muscles and connective tissues passively at their greatest possible length. Little risk of injury exists if static stretching is done like this.

Stretch until you feel a mild tension and relax as you hold the stretch. The feeling of tension should subside as you hold the position.

If it does not, ease off and find a degree of tension that is comfortable.

While stretching breathe normally; exhale as you bend forward and continue breathing as you hold each stretch.

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