Much attention is given to the many benefits of stretching and maintaining your body's flexibility. But trying to create a healthier body this way could also present its own set of dangers. Recognizing these dangers and taking the proper steps to avoid them can help you on the road to health and fitness.
Why Is Stretching Important?
Maintaining flexible, supple muscles is important to your overall health. Not only does stretching relax your mind, but it also increases your range of motion and prevents injuries such as muscle strains. The physical and mental benefits that can derive from stretching are well documented by health and fitness professionals such as yoga instructors, physical therapists and exercise professionals.
Avoid the Dangers
Even though there is little doubt to the health and fitness benefits of properly performed stretching, there are also a few dangers or injuries that are associated with improper stretching. These dangers include strains, pulls and tears. These types of muscle injuries related to stretching generally occur when you stretch using incorrect technique, use the improper type of stretching or are not properly warmed-up before undertaking your flexibility training. Avoiding these dangers while enjoying the many benefits of stretching is important to keeping you safe and active.
Strains, Pulls and Tears
Muscle strains, pulls and tears are basically all forms of the same injury -- each involves a tearing of muscle fibers. Any of these injuries could put you out of commission for a while, and severe cases could require surgery.
What Not to Do
Avoiding the dangers of stretching requires a little attention to detail. First and foremost, experts recommend listening to your body. The adage of no pain no gain does not apply to stretching. Avoid stretching muscles to the point of pain. You should stretch only to the point of slight discomfort. Also, the American Council on Exercise points out that you should not stretch cold muscles. A slight warm-up session -- enough to make you start a slight sweat and to breathe heavier -- is what you need before stretching.
Stretching comes in several forms--static, dynamic and ballistic. Ballistic stretching, which involves bouncing, should be avoided according to most fitness experts because it can lead to the types of injuries discussed earlier.
References
- "Stretching: 30th Annual Edition"; Bob Anderson; 2010
- "Facilitate Stretching"; Robert E McAtee et al.; 2007
- American Council on Exercise: Flexible Benefits
- Fairfax Public School System; Risky Exercise and Unsafe Practices in Exercise; Christy Adams, et al.
