Fitness Mantra: Common stretching mistakes and how to avoid them

Here are a few common mistakes you may have been committing during stretching and how you can overcome them. 

This is probably the most common mistake that most of us make. We focus on the calorie-burning, ‘results-oriented’ aspects like cardio and weight training and tend to neglect stretching. What you may not realise is that taking the time to stretch regularly could help you perform better overall due to improved range of motion and postural alignment. Improved mobility can even prevent muscular imbalances. 

SOLUTION: Make stretching a priority, and schedule it in as part of your regular exercise regimen. The exact amount of flexibility work you need will vary based on your personal goals, but most of us can benefit from stretching just a few minutes a day. 

Holding a stretch for a long period, also known as static stretching, may actually hinder and not help your performance during activities like sprinting, weight lifting, etc.

SOLUTION: Dynamic stretching, or moving through a specific range of motion with movements like arm or leg swings and hip circles, is a more effective way to prepare your muscles for a workout. Save the static stretching for after the exercise or even a stand-alone session.

Forcing your body to stretch beyond its limits may seem like a good way to increase your flexibility, but there is a fine line between overdoing it and increasing your capacity. It’s important to know the difference to prevent injury or muscle damage. 

SOLUTION: Listen to your body while you stretch. Though you may feel some discomfort, you should never stretch to the point of actual pain. Learn to recognise your body’s signals, and honour your own personal endpoint to avoid overdoing it. 

Just like there is a safe way to squat, there’s also a specific way to perform certain stretches for maximum effect and minimal risk. Pigeon pose, for example, can cause knee strain if performed incorrectly. A more appropriate stretch may be reclining pigeon, which can be easier on the hips and knees for individuals who may not yet have the flexibility required to align the front leg and hip into the proper position for full pigeon. Working one-on-one with a trainer or closely with an instructor can help you learn and master the proper body alignment. 

SOLUTION: Focus on proper positioning and technique before moving into a pose or posture, and avoid deeper stretches until proper technique has been mastered. Always use caution when getting into or out of a stretch.