How to Stretch Correctly

Correct stretching can prevent numerous injuries, and yet many athletes neglect to perform this simple routine. You should stretch after completing a general warm-up and during your cooldown. Stretching should also include sport-specific exercises in addition to general body stretches. Here's the right way to stretch.

Instructions

Difficulty: Moderately Easy

1. Start with your back. Then progress to the upper body followed by the lower body. Stretch the larger muscle groups in each category first, then the smaller ones.
2. If you don’t have time to stretch everything, stretch at least the specific muscles you will be using in your workout.
3. Include sport-specific stretching. Moving the body in a lower-intensity version of your planned exercise will increase your flexibility and coordination as well as lowering risk of injury.
   
4. Include stretching in your cooldown. The same stretches you performed for your warm-up are good to end with as well.
5. Isolate only the muscle(s) you intend to stretch with that particular movement.
6. Maintain control over the intensity of the stretch.
7. Breathe!
   

Tips & Warnings

• Stretches that place too much strain on joins, ligaments, tendons or disks in the back, need to be done with caution. Avoid bouncing.
• Familiarize yourself with risky stretching practices to reduce the possibility of injury.