'My Job Is to Help People Stretch
Better, and These Are the 5 Mistakes I See Most Often'
Whether you're releasing all the pent-up neck and shoulder tension
or giving your quads and calves some love before a run, there's just something
so delicious about a nice stretch. Stretching not only feels good but also
helps relieve aches and pains and improves flexibility, mobility (the freedom
to move), and range of motion. Stretching, in other words, is an essential part
of a healthy and fit life.
As with most things, the key is to avoid common stretching
mistakes that prevent you from getting a total benefit of the stretch or,
worse, cause serious muscle injury. And who better than a professional
stretcher to help with this? According to Austin Martinez, CSCS director of
education at StretchLab, the top five stretching blunders to avoid being here.
1. You have improper technique
It is critical to use proper techniques. The improper technique
could lead to many problems, including not targeting the muscles you want to
stretch, defeating the purpose. Martinez notes, "Muscles are oriented and
targeted based on the direction the fibers run." "Therefore, the
angle of your leg/foot or arm could mean you miss out on the benefits."
Improper form can also lead to injury if the muscle is overworked.
instead, Martinez explains, "proper technique involves having the right
stabilization point and body parts anchored, which creates leverage."
"This ensures that you get a deep enough stretch where it's needed and
that you're stretching your body safely."
How to avoid it: Before you perform any stretch, Martinez recommends
doing a little research on the muscle you want to stretch to ensure you know
how to do it correctly. Alternatively, he says you can also work with a
professional with experience in stretching to offer guidance and tips. Instead,
he advises using the Xponential+ fitness app, which experts offer on-demand
stretching exercises.
2. You're stretching too deep (or not deep enough)
Another common stretching mistake Martinez sees is a lack of
intensity. You can hurt yourself if you stretch too far. Stretching should
never be painful, according to him. "It is important to build your
tolerance to stretch over time," he says. "At first, it will feel as
if your body is resisting the stretch, and tensing up is common. Your nervous
system will settle down and adjust to the stretch with continued
practice."
And, on the flip side, if you're not stretching deep enough, well,
you're not reaping the full benefits of the stretch, which can hurt your
results.
How to avoid it: The key is to be aware of your body's feelings.
According to Martinez, holding your breath, squirming, nerve pain, sharp pains
in the muscle, or shaking are all signs of overstretching. He also suggests
imagining an intensity scale ranging from 0 (no stretch) to 10 (pain).
"Aim for a five-to-seven stretch for larger muscles like hamstrings,
quadriceps, and glutes," he says. "Aim for a three-to-five stretch
for small muscles such as the wrists and neck. As you progress, your aiming
point on the scale will begin to drop as your body adapts to stretching."
3. You're holding the stretch too long
When it comes to stretching, more isn't better. It's critical to
get the timing right. "According to research, you should hold a stretch
for at least 20 seconds," Martinez says. "This duration allows enough
time to create adaptations and changes in the muscle. After one minute, we see
the adaptations/changes are not as pronounced."
How to avoid it: Make sure you keep track of time. "You can
use your breath to assist you to count as you gain mastery," Martinez
says. "You'll even notice that your body instinctively keeps an internal
clock, and you'll have a feeling of when the time approaches."
4. You're stretching injured muscles
Injuries require ample rest and recovery time. We know this.
Still, some may be tempted to power through it and stretch the injured muscle
anyway. Martinez thinks this is a big mistake. "Injured muscles should not
be stretched," he says. "Please consult a physician or medical expert
if you feel pain, redness, inflammation, or swelling."
How to avoid it: Each injury is unique, so how long you should
avoid stretching the area will be different, Martinez says. He says that
consulting a physician and physical therapist who can explain the progression
timeline to you specifically is the safest course of action.
5. You're not getting support
While you can get a good stretch in when you're doing it solo,
Martinez recommends working with a pro to maximize the benefits. "If you
don't ask for help, you can miss out on gains in flexibility, range of motion,
or performance," he warns. Working with a coach or instructor also helps
keep you accountable and allows you to tap into their expertise and get
personalized stretching recommendations based on your needs. Plus, a pro
stretcher can also help you get a deeper, yummier stretch while targeting the
areas that are hard to reach on your own.
How to avoid it: If your budget allows for it, working with a pro will help you up to your stretching game and gain the most benefits from the practice. However, if you want to be more frugal, do your research and look for videos led by experts so you can be sure you're doing the proper stretches in the right way. YouTube is a gold mine of stretching sessions.