1. Static Stretching Before Exercise
Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time. Usually 10-30 seconds. This is the most common form of stretching and is best used when stretching a tight, sore muscle.
If you work in a repetitive job, sit at a desk for long hours, or have overdone it at the gym, then this is the stretch you need.
When is this stretch wrong? Don’t use this stretch for warming up for exercise. Instead perform it a few times a day for up to 30 seconds on the tight muscle.
The best way to warm up for exercise is to perform low-intensity, dynamic movement that is similar to the main type of activity that you will perform.
For example;
A five minute walk before a half hour run;
Two or three sets of weights at 50-70% of the weight you intend to lift.
Other dynamic warm ups include star-jumps, arm circles, skipping rope… any low impact, low intensity start to a higher intensity workout. Here’s five great dynamic warm ups.
2. Between Sets.
Even if you really feel the burn after those ten bicep curls, resist the urge to stretch it out the second you drop the weights. Stretching in between sets can impair performance.
After your initial dynamic stretch at the beginning of your workout, lay off stretching until your workout is done. Turns out, when you stretch one part of your body (like your arms), you activate a central nervous system reflex that affects muscles you haven’t even moved — and impairs their performance too.
3. Overstretching
Think of a stretch for injury as relaxing the muscle, rather than trying to make it longer. If you think of your muscle as a rubber band, it is possible to over stretch that band, and cause further pain and/or injury.
Stretch the muscle to the point you feel a gentle tug of tension and then take deep breaths for 20-30 seconds, then rest for 10 seconds and repeat. You should feel the muscle eventually release, and be able to take the stretch gradually deeper.
4. Bouncing
A ballistic stretch uses vigorous momentum, such as rocking a body part back and forth to create a “bouncing” motion. When is ballistic stretching wrong? When the muscle is cold or injured. This action is hard to control the depth of stretch and may lead to further injury.
5. Only Stretching One Muscle
If you’re tight in one area it pays to look up stretches for the whole group of muscles in that area. If you’re unsure, check with your massage therapist or fitness trainer.
