Important Stretching Mistakes To Avoid

When it comes to stretching, what you do makes a difference, but what matters most is…

How you do it

While different stretches will yield different results (as per the thumbnail of this video), the following mistakes are much more certain to sabotage progress:

• Entering stretches too quickly: stretching too fast activates the stretch reflex, causing muscles to contract and resist the stretch. Instead, ease into stretches gradually in phases to help the nervous system relax and allow flexibility gains.
• Not timing your stretches: due to subjective time distortion/dilation, not timing how long you hold each stretch often leads to durations shorter than needed, especially on the second side. Use a timer* and aim for at least 30 seconds per muscle to be effective.
• Lacking intensity in stretches: stretching without enough intensity won’t trigger the changes needed to increase flexibility. Stretches should be mildly uncomfortable but controlled, where breathing is calm and muscles not being stretched can stay relaxed.

*Because stretches often require having one’s spine a certain way and not craning around to see the timer, and it can be tedious to have to keep moving the timer to where one’s face is going to be next, this writer’s personal solution is simply to stretch in a room with an audibly ticking clock, and count the ticks

For more detailed explanations of these three things, enjoy:

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Want to learn more?

You might also like:

The 4 Best Stretches To Do Before Bed (And Even: To Do In Bed!) ← for any who are wondering “yes but what actual stretches should I do?”, this is a great, easy, effective, starting place!

Take care!