Do’s and Don’ts of Stretching

January 12, 2018 in Our News & Bulletins by Primary Spine & Rehab

Stretching is a great way to promote muscle flexibility. Certain stretches can also have benefits on joints and muscles. As with anything, there are certain things to do and avoid while stretching. Incorrect stretching can lead to injury. Below are some general rules to follow when stretching.

  • Do stretch throughout the day. Stretching isn’t only just for after training. Stretching during the day can help work out muscles and keep them flexible. Studies show that sitting for long periods of time can shorten muscles.
  • Don’t stretch right before a workout. Studies show that stretching before a workout weakens the muscles, thus causing them to not work to their max potential. Instead, use mild cardio exercises and moves to warm up. Think of things like butt-ticks, bodyweight squats, or lunges.
  • Don’t stretch in quick motions. Going into a stretching position and bouncing out of it quickly can cause injury.
  • Do hold stretches for 20-30 seconds. This forces the muscles to relax. Unless this is an intense stretch. For those, hold for no longer than 15 seconds.
  • Don’t hold your breath during a stretch. This will cause your muscles to tense up.
  • Do stretch tight areas often.
  • Do stretch as long as you feel a nice “pull” in the muscle.
  • Don’t stretch to the point you are in pain because of it.

There are quite a few things to keep in mind while stretching. Proper stretching can help promote flexibility, which is an important part of fitness. Improper stretching can lead to injury. If you, or someone you know, is recovering from injury, remember we’re here to help. We can plan a rehabilitation program based on your specific situation.

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