Precautions Of Stretching

Flexibility, which you improve through stretching, is one of the elements of fitness. Extreme flexibility that might be necessary for some sports is not necessary, or even desirable, for the average person. You can stretch too much, or too far, which can lead to injury. Never hold a stretch at a point where you feel excessive pain.

  1. Learn to Stretch

    • It is not difficult to learn how to stretch, but it is not always obvious how to do it correctly. Stick with standard static stretches unless you are performing in a sport that requires certain dynamic flexibility. For a static stretch, move your body slowly into position to stretch the target muscle, then maintain that position for 30 seconds. A dynamic stretch uses movement, typically a movement used in a sport, but not bouncing. For instance, you could use a movement similar to your tennis serve or practice your golf swing. You want to stretch your muscles, but do not strain your joints. Warm up before stretching. Stretching cold muscles can cause injury.

    Do Not Overstretch

    • The biggest danger from stretching is overstretching. The concept of functional range of motion is to gain enough flexibility for specific activities without compromising joint stability. Move slowly into your stretch until you feel resistance and hold for a few seconds, then release and repeat. Never stretch to the point of pain because that can cause injury. Stretching frequently -- several times a week -- will loosen your muscles until you can stretch farther. For most people, this happens gradually.

    Don't Bounce

    • Do not bounce into your stretch because your can harm your muscle. Your body protects against sudden changes in muscle length. Move into your stretch slowly and steadily to overcome this reaction, called the myotatic reflex. Stretch all the muscles around a joint. If you just do your favorite stretches, or stretch only the movements that are already at normal range of motion or beyond, you could promote muscle imbalance, which can lead to injury.

    Muscle Impairment

    • Standard stretches, and disciplines such as Pilates and yoga that emphasize flexibility, are meant for people of normal health and strength potential. If you have a condition that affects a joint, such as arthritis, or a pain syndrome such as fibromyalgia, consult with your medical provider or a physical therapist before you start a stretching program. Stretching will likely help your condition, but some movements should be avoided.