Fitness
Your posture makes all the difference.
Not only could this make them less effective, but it can also cause some unwanted side effects.
When you push too far, thats when issues likeoverstretching, pain, and inflammation can occur.
Since stretching is supposed to make you feel better, this is the opposite of what you want.
Below, trainers share the nine stretches everyone does incorrectly plus how to do them the right way.
According to Perkins, many people bend forward too quickly while rounding their shoulders.
This habit not only strains the lower back, but it takes the hamstrings entirely out of the equation.
Stand with your feet hip-width apart.
Slightly bend your knees.
Shift your hips back as if youre trying to make them touch an imaginary wall behind you.
Lower your head towards the floor.
Keep a slight bend in your knees if the stretch is too intense.
Hold for 15 to 30 seconds.
When you drive your knee past your toes, it reduces the stretch in the hip flexor.
Kneel with one knee on a soft surface, like a cushion or towel.
Step your other leg forward so your front and back legs are both bent at 90-degree angles.
Tuck your back toes under.
Keep your torso upright.
Draw your belly button back toward your spine for support.
Scoop your tailbone under and engage your glutes until you feel a stretch in your hip flexor.
Hold for 15 to 30 seconds on each side.
Instead, attempt to keep your upper body relaxed so you dont strain your neck.
Lie on your back with your knees bent and both feet flat on the floor.
Cross your right foot over your left thigh.
Rest your right calf against your left thigh.
Interlace your fingers behind your left thigh.
Gently pull your crossed legs in toward your chest.
Keep your head and neck relaxed and on the ground.
Hold 15 to 30 seconds.
Repeat on the other side.
Stand or sit with a straight back.
Raise one arm overhead and bend your elbow, reaching your hand down your back.
Keep your shoulders relaxed.
Hold the stretch for 20 to 30 seconds.
Switch arms and repeat on the other side.
But remember stretching is all about easing into the move.
Extend one arm across your chest at shoulder height.
Use your other hand to gently press the arm towards your chest.
Feel a stretch in the back of the shoulder and upper arm.
Keep your shoulders relaxed and avoid lifting the shoulder of the stretching arm.
Hold the stretch for 30 seconds.
Switch to the other arm.
To properly reach your calves, she suggests staying upright and utilizing a wall for support.
Stand facing a wall with your feet hip-distance apart.
Place your palms flat against the wall.
Step your right foot back at a comfortable distance.
check that your entire right foot is able to maintain contact with the floor.
Begin to bend your left knee until you feel a stretch along your calf.
To get the most out of this move, Perkins says its all about lengthening up through your spine.
Sit up tall with your legs extended or crossed at the ankles in front of you.
Let your shoulders melt away from your ears.
Slowly start to turn/twist to the right, moving from your torso.
Your entire upper body should move as a unit.
Let your arms and head follow.
Rest your left arm outside your right knee and place your right hand behind your back.
Alternatively, place your hands wherever is most comfortable for you, as long as they’re anchored.
Look to your right and hold the stretch for a few breaths.
Seated Hamstring Stretch
According to Hamlin, its best to avoid forcing yourself into this stretch.
Sit up tall with your spine straight.
Extend one leg straight in front of you, toes pointing upward.
Hinge at the hips and reach toward the extended foot, keeping your back straight.
Hold the stretch at a comfortable point without forcing your body into the stretch.
Hold for 30 seconds.
Switch to the other side.
Both can put a strain on the knee or lower back, Thompson says.
Bend one knee, bringing the heel towards your glutes.
Reach back with the same side hand to grasp the ankle of the bent leg.
Stabilize yourself using the wall or a chair.
Keep your knees close together and your pelvis neutral.
Hold the stretch for 20 to 30 seconds, feeling it in the front of your thigh.
Switch legs and repeat on the other side.
Studies referenced:
Martin, RL.
Hamstring Strain Injury in Athletes.
J Orthop Sports Phys Ther.
Page, P. (2012).
Current concepts in muscle stretching for exercise and rehabilitation.
Int J Sports Phys Ther.
PMID: 22319684; PMCID: PMC3273886.
Peck, Evan MD.
The Effects of Stretching on Performance.
Current Sports Medicine Reports.