Stretching Exercise Tips & Advice

When you are performing a Stretching Exercise there is a right way and a wrong way to do it. If you think about it, stretching is really quite simple. I think a lot of people have difficulties when they try to develop their own techniques.

Hey…keep it simple! Follow the tips below when you begin a stretching routine. By doing this, you will not only be performing the stretches properly and effectively – but you will also prevent any unnecessary injuries. In addition to this, you will notice an increased amount of flexibility and looseness of the muscles.

Before I get to the stretching tips, here are two common mistakes to avoid! These two improper techniques are the main reasons why people get injured during stretching routines.

• Do not bounce up and down while stretching!
• Do not stretch to the point of pain!

Stretching Exercise Tips

The Easy Stretch

• At the beginning of your stretching exercise spend 10-30 seconds in an easy stretch.
• Get to the point where you feel mild tension, relax and hold the stretch.
• This tension will subside as you continue to hold the stretch.
• If the tension doesn’t subside, ease up slightly to a more comfortable level of tension.
• This stretch reduces muscle tightness and prepares the tissues for the developmental stretch.
• DO NOT BOUNCE!

The Developmental Stretch

• Now move slightly further until you feel a mild tension once again.
• Hold the stretch there for 10-30 seconds.
• Again, the tension should diminish – if not ease back slightly.
• This stretch fine-tunes the muscles and helps increase flexibility.
• Remember, be in control of your body and no bouncing.

Breathing

• Your breathing should be slow and under control.
• Exhale as you bend forward.
• Breathe slowly as you hold the stretch.
• Always breathe naturally. If you are unable to do this – then ease up on the stretch a bit.
• DO NOT HOLD YOUR BREATHE!

Counting

• To start, count the 10-30 seconds silently.
• After a while – you will perform your stretches by the way your muscles feel. You will know when it’s been 30 seconds.

The Stretch Reflex

• The stretch reflex protects your muscles during a stretching exercise.
• If the muscles are stretched too far – a nerve reflex sends a signal to the muscle telling it to contract or tighten.
• This reflex/contraction prevents the muscle from getting injured.
• Overstretching and bouncing activates the stretch reflex. This then tightens the muscle.
• So…avoid these negative movements as they are actually tightening the muscles you are trying to stretch and loosen.
• Avoid the no pain, no gain mentality.