Stretching Exercise Tips & Advice

When you are performing a Stretching Exercise there is a right way and a wrong way to do it. If you think about it, stretching is really quite simple. I think a lot of people have difficulties when they try to develop their own techniques.

Hey...keep it simple! Follow the tips below when you begin a stretching routine. By doing this, you will not only be performing the stretches properly and effectively - but you will also prevent any unnecessary injuries. In addition to this, you will notice an increased amount of flexibility and looseness of the muscles.
Before I get to the stretching tips, here are two common mistakes to avoid! These two improper techniques are the main reasons why people get injured during stretching routines.

• Do not bounce up and down while stretching!

• Do not stretch to the point of pain!

Stretching Exercise Tips

The Easy Stretch

• At the beginning of your stretching exercise spend 10-30 seconds in an easy stretch.

• Get to the point where you feel mild tension, relax and hold the stretch.

• This tension will subside as you continue to hold the stretch.

• If the tension doesn't subside, ease up slightly to a more comfortable level of tension.

• This stretch reduces muscle tightness and prepares the tissues for the developmental stretch.

• DO NOT BOUNCE!

The Developmental Stretch

• Now move slightly further until you feel a mild tension once again.

• Hold the stretch there for 10-30 seconds.

• Again, the tension should diminish - if not ease back slightly.

• This stretch fine-tunes the muscles and helps increase flexibility.

• Remember, be in control of your body and no bouncing.

Breathing

• Your breathing should be slow and under control.

• Exhale as you bend forward.

• Breathe slowly as you hold the stretch.

• Always breathe naturally. If you are unable to do this - then ease up on the stretch a bit.

• DO NOT HOLD YOUR BREATHE!

Counting

• To start, count the 10-30 seconds silently.

• After a while - you will perform your stretches by the way your muscles feel. You will know when it's been 30 seconds.

The Stretch Reflex

• The stretch reflex protects your muscles during a stretching exercise.

• If the muscles are stretched too far - a nerve reflex sends a signal to the muscle telling it to contract or tighten.

• This reflex/contraction prevents the muscle from getting injured.

• Overstretching and bouncing activates the stretch reflex. This then tightens the muscle.

• So...avoid these negative movements as they are actually tightening the muscles you are trying to stretch and loosen.

• Avoid the no pain, no gain mentality.

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