1. Understand Stretching
Stretching exercises are movements that are done with the purpose of lengthening the muscles which in turn provides greater range of motion and flexibility. In order to accomplish this, a stretch is a position you maintain for at least 20 to 30 seconds. As the position is held, the muscles begin to relax and lengthen.
2. Use Deep Diaphragmatic Breathing
Taking slow and deep breaths is very calming and relaxing for the body. As you breathe slowly and deeply, you are sending signals to the body that you are calm and relaxed. This in turn relaxes your muscular and nervous system which will allow you to stretch more deeply and safely. Try to breathe in and out of the nose, if possible. Since the nasal cavity is better designed to warm and purify the air, it is more relaxing then breathing through the mouth. As you inhale through the nose allow the belly to expand. As you exhale through the nose, allow the abdomen to relax. As you hold the stretch, try to make each breath a little deeper and a little slower. With each exhale scan for any tension or holding in the body and try to let it go. Then gently and slowly move a little deeper into the stretch. Holding tension in areas other then the one you are stretching is counterproductive. The more relaxed you are, the more effective the stretch will be.
3. Don't Bounce
A common practice is to bounce while stretching. Many people rapidly come in and out of the stretch thinking that they are pulling the muscle and improving flexibility. However, the opposite is actually true. Our muscles contain reflexors that help to prevent injury. If your muscle feels sensations that it may be overstretched it signals these reflexors to actually tighten the muscle to prevent injury. If you the continue to bounce and pull on the muscle, you can eventually tear the muscle fibers. In turn, this will lead to your muscles becoming tighter and less flexible.
Remember that there is a difference between stretching exercise and range of motion exercises. Range of motion exercise are ones in which you purposely move your joints through their full range of motion, such as straightening and bending your knee. These movements are done with control and without locking the joint and are designed to keep your joints lose and moving. You may do these exercises eight or twelve times each. In contrast, stretching exercises are ones which are aiming to lengthen the muscle and as mentioned earlier should be held still. Stretches are usually done just once for each exercise.
4. Use Good Posture
Always use good posture and body mechanics when you stretch. If you are doing floor exercises, make sure you keep your back supported and flat on the floor. If you are standing or seated, keep the back straight and use your abdominal muscles to help support your back. Always keep your neck long and in alignment and avoiding tipping the head back as this will compress the neck.
Most importantly, know what muscle you are trying to stretch and make sure that is where you feel it. Remember, we are stretching the muscle so you should not feel the stretch in your joint. For example, if you are stretching the back of your leg, you should not feel the stretch in your knee.
5. Never Stretch to the Point of Pain
Stretching should make you feel better, not worse. Regular and gentle stretching can help to alleviate chronic back and joint pain and reduce muscular tension. You always want to make sure that you feel the stretch or pull in the muscle, but it should not cause pain. Pain is your body's signal that something is wrong. If you feel pain during a stretch or one or two days after your stretching routine, try not stretching so deeply and focus on taking deep breaths and relaxing the body as you stretch.
