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’t 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 muscle.
But stretching is only beneficial if it’s done correctly. There are a few common stretching mistakes that can lead to the exact opposite of what you’re looking for, such as injury and inflexibility. Here are eight pitfalls to avoid so you can improve your flexibility and your workouts.
1. You’re Doing the Wrong Type of Stretching
There are two main types of stretching: static and dynamic. 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, research suggests that static stretching before a strength workout may actually cause a decrease in performance.
“During 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,” says Trevor Thieme, CSCS. Dynamic stretches include lunges, trunk rotations, leg swings, and jumping rope.
For the post-exercise “cool-down” period, you can focus on static stretching to relax the muscles and release tension. “Both types of stretching can help enhance mobility,” Thieme says. “But one excites muscles while the other calms them down.”
2. You’re Bouncing While Stretching
Using momentum from bouncing to force a muscle to stretch past its normal range (a.k.a. ballistic stretching) may feel like it’s 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 — a contraction known as the myotatic reflex or “stretch reflex.” This can lead to injuries like muscle or tendon tears, Thieme says.
3. You’re Stretching Injured Muscles
Stretching injured muscles is “a big no-no,” Thieme warns. Muscle strains typically happen when a muscle is stretched beyond its limit, so stretching it further can aggravate the injury. Instead, use the POLICE protocol (protection, optimal loading, ice, compression, and elevation) to help the muscle heal.
4. You’re Overstretching
While some discomfort is to be expected, you should never be in pain while stretching. “Overstretching can result in muscle strains or excessive neural tension [stretching of the nerves],” says Lindsay Sudell, MOT, OTR/L, CFSS-3, CPT of Simply Stretch LA.
Overstretching can also lead to hypermobility, “which is when a joint is too loose and thus unstable,” Thieme says. Know your limits when you’re stretching, and don’t force yourself to go beyond them.
5. You’re Not Stretching Consistently
It’s 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.
“In order to achieve physical, permanent change, stretching must be consistent for six to eight weeks,” says Sudell.
6. You’re Speeding Through Your Stretches
“People often do not stretch for the appropriate duration of time,” explains Sudell. She recommends aiming for 30 seconds or less for pre-exercise stretches. For post-workout static stretching, aim to hold each stretch for at least 60 seconds.
7. You’re Not Doing Sport-Specific Stretches
Sport-specific stretches “can be anything targeted toward movements that a particular athlete needs,” Sudell says. For example, she says, golfers may focus on stretches that improve their spinal rotation and hip mobility, so they can hit the ball with maximal power. Sprinters can warm up with dynamic stretches that simulate running and explosive movements, like walking lunges, butt kicks, and high knees.
Research 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).
8. You’re Ignoring Your Breathing
Deep, diaphragmatic breathing “can help relax tense muscles, and when paired with stretching, can allow for an even deeper stretch without increasing the risk of injury,” Thieme says.
In addition, breathing enhances the therapeutic effect of stretching, Sudell says. Research shows that diaphragmatic breathing can help the body recover after an intense workout. The proper way to breathe 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.
