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Step 1
It is common to see people bouncing when stretching, thinking that they are pulling the muscle and creating length. In contrast, bouncing while stretching can actually tear the muscle and cause injury.
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Step 2
Our muscle fibers have reflexors that monitor the amount of pull there is on our muscles. If the brain determines that there is too much pull or force, it signals the muscle to tighten to protect itself from injury. When you start bouncing, the brain thinks that you are pulling too hard. If the muscle then tightens and you continue to bounce, the muscle can actually tear.
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Step 3
Using good posture and alignment, go into the stretch deep enough that you feel it, but no so far that it s painful.
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Step 4
Then hold the stretch for twenty to thirty seconds, taking deep and slow breaths. As you exhale the body tends to relax, so if you feel able, you can gently and slowly move deeper into the stretch. Then hold it again and take deep breaths.
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Step 1
Before you do a deep stretch, make sure the body is warm. The best time to stretch is after a workout when your body temperature is elevated.
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Step 2
Think of your muscles like molding clay. When it comes out of the box it is cold and hard to manipulate. As you work it with your hands, and it warms, you can stretch it and work with it.
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Step 3
The same is true for your body. As you temperature rises, such as when you sweat from a workout your muscles become more pliable and receptive to stretches.
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Step 4
If you are working with just one muscle group, or have an injury that prevents you from warming up, place a heating pad or wrap on the muscle you want to stretch for ten to fifteen minutes first.
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Step 1
Sometimes while a stretch may feel good in one area, we may be doing the stretch incorrectly and risking injury to another area.
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Step 2
A common example is standing toe touches. Many people still do this stretch by standing up, then bending over with a rounded back and trying to touch their toes. While you will feel a pull in the hamstring muscles (in the top back of your thigh) you are putting unnecessary strain on your low back and you are rounding your shoulders forward.
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Step 3
There are much safer ways to stretch your hamstrings by sitting in a chair or lying on your back on a bed or floor. Just lying on your back, you can lift the leg up straight and focus on flexing the foot. Keep your abdominal muscles in tight and press your back down. This stretches the muscles, but also protects your back.
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Step 4
There are also many floor stretches, where it is important to keep your back pressed down into the floor to avoid back and neck injury. If you are new to stretching, it is always best to take some classes or work with a personal trainer to make sure you are not doing more harm then good.
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Step 1
Before you stretch, know what muscle you are trying to stretch. Make sure that is where you feel it.
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Step 2
You want to feel the stretches in your muscles, not your joints. Never lock a joint while stretching and never stretch to the point of pain.
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Step 3
Stretching should make you feel better, not worse!
