Safety Tips
Stretching can be highly beneficial if done properly. If done improperly, it can cause real damage. Here are some helpful tips to ensure you are stretching safely and preventing injury:
- Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. It’s easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Don’t treat your muscles like a cold rubber band!
- Stretching should never cause pain, especially in the joints. If you experience pain, you are probably stretching too far. Stretch to the point of mild discomfort or a mild pulling sensation, but not pain.
- Never bounce into a stretch - this can cause your muscles to tighten, increasing your risk of injury. Stretch in a slow, steady motion.
- Do not lock your joints when you stretch. For example, your arms and legs should be straight (or slightly bent) when you stretch them, but the elbows and knees should not be locked. This puts additional and unnecessary stress on the joints.
- Never hold your breath while stretching. Try to breathe normally, in through the nose and out through the mouth. This will make your stretching a more relaxing experience.
- Take your time. The long-sustained, mild stretch reduces unwanted muscle tension and tightness.
- Do not compare yourself with others. Everyone has different degrees of flexibility. Comparisons may lead to overstretching.
- If you have had a hip replacement, do not cross your legs or bend your hips past a 90-degree angle during any of your stretching exercises.
