Basics of Stretching Exercises and its dos/don’ts

Dear friends,

Today, I am going to tell you about the ABC’s of stretching exercises as I have seen most of the times my patients are not aware about the basics of stretching exercises. Stretching can be done in several different ways, but one technique—Static stretching is probably safest and is also simple and effective Static stretching involves easing into a stretch to the point where you begin to feel mild discomfort–never beyond—and then holding that maximum position for 10 to 30 seconds.

Research has shown that holding a stretch longer than that doesn’t provide any additional benefits and that briefer stretches probably won’t do you any good. I think it is very important to know the do’s and don’ts of stretching in order to avoid any damage to tissues.

Stretching Do’s and Don’ts:

  • Never stretch a cold muscle; always warm up first you’re stretching at the end of your exercise routine; or warm up muscles with a slow walk or with a five – or 10 – minute stint on the treadmill then stretch.
  • For most stretches you want to be down on the floor so you can relax your body, especially the area that you are stretching. If you don’t relax the area you’re stretching, your muscles will tighten slightly and you won’t make much progress.
  • Don’t hold your breath while stretching. Your muscles need the oxygen. Exhale as you try to stretch farther.
  • Stop if you feel any pain. Pain indicates you’re damaging tissues. You should feel the stretch, not pain.
  • Form is everything. Don’t cheat your stretch by contorting your body or using other joints to compensate for inflexibility
  • If you feel any unusual pains or feel sick in any way, stop and see your clinician.

Published by

Dr. M.R Zulfi

Director and Sr Consultant Physiotherapist. Physio Active Pvt Ltd.