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Common stretching mistakes to avoid

Most of us believe that stretching isn't crucial to our daily exercise routine. However, recent research has shown that stretching is fundamental for the overall improvement of health and fitness.

According to Mayo Clinic, stretching not only helps improve a person's athletic performance, but also decreases the risk of injuries. But are you aware of the correct stretching procedures? Wrong stretching techniques can negatively impact your fitness levels and result in joint dislocations and muscle tears. Here are some common stretching mistakes that people make and how you can avoid them.

Inconsistency: One of the most common stretching errors is infrequent or inconsistent stretching. The ideal stretching procedure is to perform a minimum of 6-8 stretches once or twice a day. This will help improve the overall circulation of the body while maintaining the joint flexibility and range of motion. However, before planning any kind of stretching routines, it is vital to consult a specialist.

Wrong muscles workout: Another common mistake that most people make is working on the wrong muscle groups. Often, we try to stretch those muscles that are already loose and forget the tighter groups. Apart from this, balanced stretching is also vital. This basically implies that you should always stretch muscles on both sides of your body evenly.

Out-of-bed stretches: Perhaps, one of the biggest stretching blunders most people make is performing morning "out-of-bed" stretches. Although it is true that morning stretches are a great way to ease away any previous stress or tension, it is not advisable to perform them immediately after getting up from the bed. This is because during this stage, your body is in a cold condition and stretching during such a state will not benefit your body. The ideal technique would be to make your body a little warm by moving around before starting to stretch.

Overstretching: If you are frequently experiencing signs of muscle soreness following your stretching sessions, this probably indicates that you are overworking those specific muscle groups. Overstretching often results in muscle tears. This, in turn, increases the amount of time required to gain body flexibility as the damaged muscles need time for healing. This can be avoided by both decreasing the intensity of stretching and incorporating regular warm-up sessions in your fitness regime.

Sudden fast movements: Always avoid moving too fast between stretches as this might lead to exercise-related injuries. Moreover, fast movements will also reduce the effectiveness of your stretching program. Hence, keep it slow and steady by holding each stretch for about fifteen seconds before releasing it.

Breath holding: Never hold your breath while stretching as this will tighten your muscles and cause inflexibility. Keep in mind that the full potential of a stretching session will be reached only when you combine it with proper breathing techniques.Stretching being an active form of exercise, the required energy and oxygen is obtained by breaking down energy supplies in the body.The more you exercise, the more oxygen your body cells will require.If you do not concentrate much on breathing properly while stretching, you will deprive your body muscles of the required energy to effectively achieve the stretch.

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