You’re likely aware of the importance of stretching. It enhances flexibility and mobility (one of the key components of fitness) and reduces the risk of injury. If you don’t stretch, muscles can shorten and tighten, limiting your range of motion and increasing the risk of joint pain or even a pulled muscle.
However, stretching is only beneficial when done correctly. Common stretching mistakes can lead to injuries and reduced flexibility—exactly the opposite of what you’re aiming for. Here are eight pitfalls to avoid to improve your flexibility and enhance your workouts.
1. You’re Doing the Wrong Type of Stretching
There are two main types of stretching: static and dynamic. Static stretching involves holding a pose for about 30 seconds to gradually stretch the muscle. While it’s great for cooling down or improving general flexibility, research shows that static stretching before strength training can decrease performance.
“During a warm-up, focus on dynamic stretching, which activates muscles and prepares them for powerful movements,” says Trevor Thieme, CSCS. Examples include lunges, trunk rotations, leg swings, and jump rope exercises. For cooling down after a workout, static stretching can help relax muscles and release tension. “Both types of stretching improve mobility, but one excites muscles while the other calms them,” Thieme explains.
2. You’re Bouncing While Stretching
Using momentum or bouncing to force a muscle beyond its normal range (known as ballistic stretching) may feel effective, but it can cause muscles to tighten, triggering the myotatic reflex or “stretch reflex.” This can lead to injuries like muscle or tendon tears, warns Thieme.
3. You’re Stretching Injured Muscles
Stretching injured muscles is a “big no-no,” says Thieme. Muscle strains occur when a muscle is stretched beyond its limit, so stretching it further can worsen the injury. Instead, use the POLICE protocol (Protection, Optimal Load, Ice, Compression, Elevation) to aid healing.
4. You’re Overstretching
While some discomfort is normal during stretching, pain is not. “Overstretching can cause muscle strains or excessive nerve tension,” says Lindsay Sudell, MOT, OT/L, CFSS-3, CPT of Simply Stretch LA. It can also lead to hypermobility, where joints become too loose and unstable, Thieme adds. Know your limits and avoid pushing beyond them.
5. You’re Not Stretching Consistently
Achieving gymnast-level flexibility takes more than a few sporadic stretching sessions. Sudell emphasizes that consistent, light stretching is more effective than intense, occasional sessions. “For lasting physical changes, you need to stretch consistently for six to eight weeks,” she advises.
6. You’re Rushing Through Your Stretches
“People often don’t spend enough time stretching,” Sudell explains. She recommends holding stretches for 30 seconds or less during warm-ups and at least 60 seconds for post-workout static stretches.
7. You’re Not Doing Sport-Specific Stretches
Sport-specific stretches focus on movements essential for a particular activity, says Sudell. For example, golfers can benefit from stretches that improve spine and hip mobility, while sprinters might focus on dynamic stretches mimicking running and explosive movements like lunges, butt kicks, and high knees.
Research also shows that static stretches are better for athletes requiring flexibility (like gymnasts or dancers), while dynamic stretches are ideal for those needing speed and power (like basketball players or runners).
8. You’re Ignoring Your Breathing
Deep diaphragmatic breathing “can help release tense muscles and allow for deeper stretches without increasing injury risk,” says Thieme. Sudell adds that breathing enhances the therapeutic effects of stretching. Studies show that diaphragmatic breathing can aid recovery after intense exercise. The proper breathing technique involves inhaling slowly through the nose, holding briefly, and exhaling through the mouth or nose, keeping the diaphragm and belly relaxed.
