Sure, you know you should You Stretch, But Should You Stretch Before or After Your Workout? Should these extensions be static or dynamic? Chances are, it probably doesn’t stretch properly, so to separate fact from fiction, we turned to an expert stretcher – Aida Yahya, founder good stretch (Opens in a new tab).
according to Harvard Health (Opens in a new tab)Stretching is important when it comes to maintaining muscle flexibility and strength. If you don’t stretch, your muscles can contract and become tight. When you then need that muscle to work hard — say when you’re out for a run or at the gym — the tight muscles won’t be able to stretch all the way, putting you at risk for joint pain, stress, and muscle damage.
However, if your stretching routine is some steady leg stretching before you hop in the shower at the end of your run, you may not be doing things right. Read on to find the five stretching mistakes you might be making. Are you looking for more recovery tools? check the The best foam rollers and the Best massage guns in the market here.
Here are 5 stretching mistakes you might be making:
1. Cold muscle tightening
“Yes, you actually need to warm up before you stretch,” Yahya explains. “The pre-stretching warm-up will increase your core body temperature to make the muscles more flexible and generate blood flow to the surrounding muscles and connective tissue, reducing the risk of injury and allowing you to stretch more effectively.”
This doesn’t have to be too intense – consider doing a few gentle yoga moves before you start stretching, or taking a nice walk, then stretching when you come back.
2. Muscle fatigue
Yahya’s golden rule when it comes to stretching? It should no longer be painful. “You may feel a little uncomfortable during exercise, but it should never hurt,” she explains. “Be careful not to push your body beyond its limits, and always stay within your normal range of motion. If you notice tightness in one muscle area, repeat the stretching exercises several times without applying too much pressure — if necessary, change to a different stretch that treats the same area.” without distress before trying again.”
As with all activities, if you’re completely new to stretching, start slowly and build up. Whether you’re doing dynamic stretches or static exercises, make sure you mix up your routine and not just stretch the same muscles.
3. Bouncing during stretching
Something Yahya doesn’t want to see anyone do? Jumping while holding the stretch. “Rebounding while stretching can actually be harmful because it can cause the muscles and tendons to tear,” she says. “The bouncing motion can tighten your muscles in an effort to protect and it can also cause you to stretch deeply, increasing the potential for sprains, strains, or tears.”
Instead of bouncing, Yahya recommends gradually elongating into the stretch. For example, if you are bending forward and stretching your lower back, don’t bounce your fingertips to your toes; Just hold it for as long as you can for 10 to 15 seconds, then release and repeat. Next time, see if you can get further, but don’t worry too much if you can’t.
4. Hold your breath while stretching
“Never hold your breath while stretching, this tightens your muscles and makes them less flexible,” warns Yahya. “Instead, take long, slow breaths, preferably through your nose, which has the added benefit of reducing tension. You may find that you can dive deeper into your stretch with each cycle of inhale and exhale while your muscles relax.”
One of the benefits of regular stretching is stress relief, so instead of thinking of post-run stretching as something to rush into, make sure you take your time and use it as a moment to take a break.
5. Tighten the injured muscle
Last but not least, never stretch an injured muscle. “If you have an injury, avoid stretching until the damaged area is completely healed,” Yahya advises. “If you don’t, you risk worsening your injury and causing more tendon or tissue damage.”
While following a good stretching routine is a good way to avoid injury, it is best to give your body time to recover once it has been injured. If you are unsure, it is always a good idea to check with your doctor or physical therapist before returning to any activity, including stretching, after an injury.
Are you looking for more inspiration? check the Lower back stretch I swear by after sitting all day.
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