{"id":13638,"date":"2025-03-14T04:41:24","date_gmt":"2025-03-13T21:41:24","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13638"},"modified":"2025-03-14T04:41:24","modified_gmt":"2025-03-13T21:41:24","slug":"you-may-be-stretching-wrong-here-are-8-ways-to-tell","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13638","title":{"rendered":"You May Be Stretching Wrong \u2014 Here Are 8 Ways to Tell"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>You already know that <a href=\"https:\/\/www.bodi.com\/blog\/benefits-of-stretching\" target=\"_blank\" rel=\"noopener\">stretching is important<\/a>. It improves <a href=\"https:\/\/www.bodi.com\/blog\/mobility-range-of-motion-flexibility\" target=\"_blank\" rel=\"noopener\">flexibility<\/a> and mobility (one of the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/5-components-of-fitness\" target=\"_blank\" rel=\"noopener noreferrer\">key components of fitness<\/a>) and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18027995\" target=\"_blank\" rel=\"noopener noreferrer\">reduces the risk of injury<\/a>. And if you <em data-redactor-tag=\"em\">don\u2019t<\/em> stretch, the muscles can shorten and become tight, which can limit your range of motion and put you at risk for joint pain or a <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-does-a-pulled-muscle-feel-like\" target=\"_blank\" rel=\"noopener noreferrer\">pulled muscle<\/a>.<\/p>\n<p>But stretching is only beneficial if it\u2019s done correctly. There are a few common stretching mistakes that can lead to the exact opposite of what you\u2019re looking for, such as injury and inflexibility. Here are eight pitfalls to avoid so you can improve your flexibility and your workouts.<\/p>\n<h2>1. You\u2019re Doing the Wrong Type of Stretching<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-172773\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/21125152\/stretching-mistakes-600-injured-muscle.jpg\" alt=\"Man in Pain While Stretching | Stretching Mistakes\" width=\"600\" height=\"400\"\/><\/p>\n<p>There are two main types of stretching: <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/dynamic-vs-static-stretching-warm-up-exercises\">static and dynamic<\/a>. Static stretching is what you probably remember from gym class: gradually stretching a muscle and holding a pose for about 30 seconds. While this is a great way to cool down from a workout or increase general flexibility,\u00a0research suggests that static stretching before a strength workout may actually cause a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5065324\/\" target=\"_blank\" rel=\"noopener noreferrer\">decrease in performance<\/a>.<\/p>\n<p>\u201cDuring a warm-up, you want to do dynamic stretching, which enhances muscle activation and prepares muscles to be powerful through a full range of motion,\u201d says Trevor Thieme, CSCS. Dynamic stretches include <a href=\"https:\/\/www.bodi.com\/blog\/lunges-exercise-workout\" target=\"_blank\" rel=\"noopener\">lunges<\/a>, trunk rotations, leg swings, and <a href=\"https:\/\/www.bodi.com\/blog\/how-to-get-better-at-jumping-rope\" target=\"_blank\" rel=\"noopener\">jumping rope<\/a>.<\/p>\n<p>For the post-exercise \u201ccool-down\u201d period, you can focus on static stretching to relax the muscles and release tension. \u201cBoth types of stretching can help enhance mobility,\u201d Thieme says. \u201cBut one excites muscles while the other calms them down.\u201d<\/p>\n<h2>2. You\u2019re Bouncing While Stretching<\/h2>\n<p>Using momentum from bouncing to force a muscle to stretch past its normal range (a.k.a. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3273886\/\" target=\"_blank\" rel=\"noopener\">ballistic stretching<\/a>) may feel like it\u2019s helping you increase your range of motion. But instead of loosening the muscle, this type of rapid stretching movement can actually cause the muscles to tighten \u2014 a contraction known as the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5341261\/\" target=\"_blank\" rel=\"noopener noreferrer\">myotatic reflex<\/a> or \u201cstretch reflex.\u201d This can lead to injuries like muscle or tendon tears, Thieme says.<\/p>\n<h2>3. You\u2019re Stretching Injured Muscles<\/h2>\n<p>Stretching injured muscles is \u201ca big no-no,\u201d Thieme warns. Muscle strains typically happen when a muscle is <a href=\"https:\/\/www.bodi.com\/blog\/what-does-a-pulled-muscle-feel-like\" target=\"_blank\" rel=\"noopener noreferrer\">stretched beyond its limit<\/a>, so stretching it further can aggravate the injury. Instead, use the <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/rice-method-injury-treatment\" target=\"_blank\" rel=\"noopener noreferrer\">POLICE protocol<\/a> (protection, optimal loading, ice, compression, and elevation) to help the muscle heal.<\/p>\n<h2>4. You\u2019re Overstretching<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-172778\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/21130724\/stretching-mistakes-600-ballet.jpg\" alt=\"Ballet Dancer Stretches | Stretching Mistakes\" width=\"600\" height=\"400\"\/><\/p>\n<p>While some discomfort is to be expected, you should never be in pain while stretching. \u201cOverstretching can result in muscle strains or excessive neural tension [stretching of the nerves],\u201d says Lindsay Sudell, MOT, OTR\/L, CFSS-3, CPT of <a href=\"http:\/\/www.simplystretchla.com\/\">Simply Stretch LA<\/a>.<\/p>\n<p>Overstretching can also lead to <a href=\"https:\/\/www.nhs.uk\/conditions\/joint-hypermobility-syndrome\/\" target=\"_blank\" rel=\"noopener\">hypermobility<\/a>, \u201cwhich is when a joint is too loose and thus unstable,\u201d Thieme says. Know your limits when you\u2019re stretching, and don\u2019t force yourself to go beyond them.<\/p>\n<h2>5. You\u2019re Not Stretching Consistently<\/h2>\n<p>It\u2019s going to take more than a few sporadic stretching sessions to achieve the flexibility of a gymnast. Ideally, your stretching sessions should be moderate and frequent rather than intense and occasional.<\/p>\n<p>\u201cIn order to achieve physical, permanent change, stretching must be consistent for six to eight weeks,\u201d says Sudell.<\/p>\n<h2>6. You\u2019re Speeding Through Your Stretches<\/h2>\n<p>\u201cPeople often do not stretch for the appropriate duration of time,\u201d explains Sudell. She recommends aiming for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8066111\" target=\"_blank\" rel=\"noopener\">30 seconds<\/a> or less for pre-exercise stretches. For post-workout static stretching, aim to hold each stretch for <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11319936\" target=\"_blank\" rel=\"noopener noreferrer\">at least 60 seconds<\/a>.<\/p>\n<h2>7. You\u2019re Not Doing Sport-Specific Stretches<\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-172413\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2024\/06\/12113751\/worlds-greatest-stretch-600-modification.jpg\" alt=\"Man Does Modified Worlds Greatest Stretch at Home | Worlds Greatest Stretch\" width=\"600\" height=\"400\"\/><\/p>\n<p>Sport-specific stretches \u201ccan be anything targeted toward movements that a particular athlete needs,\u201d Sudell says. For example, she says, golfers may focus on stretches that improve their spinal rotation and <a href=\"https:\/\/www.bodi.com\/blog\/hip-mobility-exercises\" target=\"_blank\" rel=\"noopener\">hip mobility<\/a>, so they can hit the ball with maximal power. <a href=\"https:\/\/www.bodi.com\/blog\/sprinting-tips\" target=\"_blank\" rel=\"noopener\">Sprinters<\/a> can warm up with dynamic stretches that simulate running and explosive movements, like <a href=\"https:\/\/www.bodi.com\/blog\/walking-lunges\" target=\"_blank\" rel=\"noopener\">walking lunges<\/a>, <a href=\"https:\/\/www.bodi.com\/blog\/butt-kicks\" target=\"_blank\" rel=\"noopener\">butt kicks<\/a>, and <a href=\"https:\/\/www.bodi.com\/blog\/high-knees\" target=\"_blank\" rel=\"noopener\">high knees<\/a>.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/#B30\">Research<\/a> also shows that static stretches are better suited for athletes who need flexibility (like gymnasts or dancers), while dynamic stretches are especially beneficial for those who need to run or jump (like basketball players or runners).<\/p>\n<h2>8. You\u2019re Ignoring Your Breathing<\/h2>\n<p>Deep, <a href=\"https:\/\/www.bodi.com\/blog\/tai-chi-breathing-how-to-benefits\" target=\"_blank\" rel=\"noopener\">diaphragmatic breathing<\/a> \u201ccan help relax tense muscles, and when paired with stretching, can allow for an even deeper stretch without increasing the risk of injury,\u201d Thieme says.<\/p>\n<p>In addition, breathing enhances the therapeutic effect of stretching, Sudell says. Research shows that diaphragmatic breathing can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3139518\/\" target=\"_blank\" rel=\"noopener noreferrer\">help the body recover<\/a> after an intense workout. The <a href=\"http:\/\/web.mit.edu\/tkd\/stretch\/stretching_5.html#SEC55\">proper way to breathe<\/a> during a stretch is to slowly inhale through the nose, hold for a moment, then release the breath through either the mouth or nose, keeping the diaphragm and abdomen soft and relaxed.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.bodi.com\/blog\/stretching-mistakes\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You already know that stretching is important. It improves flexibility and mobility (one of the key components of fitness) and reduces the risk of injury. And if you don\u2019t stretch, the muscles can shorten and become tight, which can limit your range of motion and put you at risk for joint pain or a pulled &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13638","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13638","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13638"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13638\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13638"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13638"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13638"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}