Common Stretching Mistakes to Avoid

As a Yoga Therapist, many clients come to me seeking relief from chronic pain. Often these clients tell me they have tried stretching, but they have always been inflexible. By the time they seek treatment, the muscle has usually been contracted for a prolonged period of time. In fact, they have “forgotten” how to relax the muscle.

Stretching is useful for both injury prevention and injury treatment. When done properly, stretching increases flexibility and reduces the risk of injury. If done improperly, stretching can actually cause a muscle to become tighter.

Many of us have never learned how to stretch correctly. Let’s look at some of the most common mistakes folks make when stretching.

Bouncing. This can cause us to stretch too far by going beyond the stretch reflex – a pre-programmed response that is designed to prevent muscles from tearing by over-stretching. Instead, we should lean into the stretch slowly and only to the point where we first feel the sensation of the stretch. Never force it.

Stretching Too Hard. Stretching should be done slowly and in a relaxed manner. Never rush or push through your stretching routine. Instead of thinking about your “to-do” list, slow your breathing and observe the sensations you are feeling in your body. The stretch should be felt in the belly of the muscle and not at the ends where the muscle attaches to the tendon. This can actually cause the tendon to detach from the bone resulting in a painful and prolonged recovery.

Not Holding The Stretch Long Enough. Hold the stretch for 15 to 20 seconds before moving back to your original position. Give your muscle time to relax.

Stretching To The Point of Pain. When stretching, you should feel a gentle pulling sensation in the muscle. If this sensation begins to ease off, you can gently move a little deeper. If the sensation becomes stronger, you should ease off a little bit. If the sensation does not change, maintain your current position.

Impatience. Don’t try to make big gains in flexibility in a short period of time. Stretch gradually over a long period of time and then maintain your routine to prevent slipping back towards inflexibility. Be patient and consistent.

If you have any back, neck, bone or joint problems consult your doctor before beginning a stretching program. Remember, no stretching routine should ever be painful. Pain is our body’s way of telling us that something is wrong.

I have one of my favorite quotes on my business card: “If we listen to our bodies when they whisper, then we never have to listen to them scream.” (Author Unknown)

Theresa Evans, RN, RYT500, Certified Critical Alignment Therapist, is the owner of Stone Path Yoga Studio, located on Highway 57 in Sister Bay. For more information call 920.421.1607, email [email protected] or visit http://www.stonepathyoga.com.