How To Stretch: Do’s, Don’ts, & Tips
Dec 21, 2015I receive a lot of questions on the Do’s and Don’ts of stretching.
Read all of the below and I’m hoping it will answer your questions!
Leave comments or questions below 🙂
The Right Way to Stretch
-Breathe easily and deeply into your back ribs
-Relax
-Tune into your body, and only think of the stretch
-Be guided by your breath
-No bouncing!
-No sharp pains!
How NOT to Stretch
-Holding your breath
-Being in a hurry
-Not being focused on your body
-Stretching while tense
-Bouncing
-Stretching to the point of sharp, strained pain
Two Phases
There are two phases of each stretch: the maintenance stretch and the developmental stretch. They are done one after the other.
The Maintenance Stretch:
Stretch until you feel a slight mild tension and hold for 10 seconds. Relax. As you hold the stretch, the feeling of tension should diminish. If it doesn’t, ease off slightly into a more comfortable stretch. The easy stretch maintains flexibility, loosens muscles and tight tendons, and reduces muscle tension.
The Developmental Stretch:
Now, move an inch deeper into the stretch until you feel mild tension again. Hold for 30 seconds – 1 minute. Again, the feeling should decrease or stay the same. If tension increases or becomes painful, you are overstretching – back off into a more comfortable stretch. The developmental stretch further reduces tension and INCREASES flexibility.
Tips to keep in mind:
-Always stretch within your limits, never to the point of feeling sharp pains
-Breathe deeply in and out through the nose in a steady controlled paced. Never hold your breath.
-Be patient, and take your time. You are better off doing less stretches for longer if you are short on time.
-Do not compare yourself to everyone you see online. We all have our own path.
-The longer you hold the stretch, the less tense the stretch becomes. Not the opposite.
-Let your breath ease the tension of intense stretches. Imagine air breaking up and loosening tight muscles.
How far should I stretch?
Everybody is different. Be guided by how it feels. No sharp pains. If the pain increases then you are overstretching. The tension should ease the longer you hold.
When should I feel a difference?
You should feel a difference immediately because you will release tension throughout your body. You will notice a difference in your flexibility after you adapt a repetitive daily program for at least 3-4 weeks.
Feeling inspired to stretch?
Don't miss a beat!
New moves, motivation, and classes delivered to your inbox.
We hate SPAM. We will never sell your information, for any reason.
Recent Posts
New Year Fitness Challenge
Jan 01, 2024
Join My December Workout Challenge 🎄
Nov 30, 2023
Our Babymoon In GREECE! (FREE ITINERARY PDF)
Nov 14, 2023
Categories
All Categories 10 min workout 10 minute workout 10-20 minutes 10-day guide 100abs 12 min workout 14-day guide 14-day plan 15 min workout 20 min workout 20 minute class 20 minute workout 20-30 minute workout 20-30 minutes 3 min workout 30 day program 30 min 30 min workout 30 minute workout 30-45 minutes 30-day plan 30-day workout challenge 30-day workout plan 5 day guide 5 day series 5 min workout 5 minute workout 5-day plan 6-pack abs ab challenge ab strength ab workout ab workouts abs abs workout accountability achieve results activewear advice affordable activewear affordable workout outfits alo dupes amazin activewear amazon haul ankle weights anxiety help apartment friendly arm workout arms arms and abs arms workout at home at home barre at home pilates at home splits routine at home stretches for wrist pain at home training at home workout at home workouts at-home abs at-home ballet class at-home barre at-home bodyweight at-home pilates at-home weight training at-home workout at-home workouts bachelorette bachelorette in miami bachelorette itinerary bachelorette outfit ideas back back workout ballerina legs ballerina workout ballet ballet body ballet booty ballet legs ballet workout barre barre abs barre arms barre at home barre babe barre benefits barre body barre booty barre booty lift barre cardio barre class barre classes barre definition barre definition app barre legs barre vs pilates barre workout barre workouts bat wing workout bedtime stretch bedtime yoga beginner beginner abs beginner friendly beginner friendly workout beginner splits beginner stretch routine beginner workout behind the scenes best restaurants in kauai best restaurants in oahu best snorkeling in kauai best snorkeling in oahu best surfing in kauai best surfing in oahu better sleep biceps big booty bikini season bloopers boating bodyweight bodyweight workouts bolster booty booty and thighs workout booty band booty goals booty lift booty program booty workout bridal bootcamp bridesmaids gift ideas burn fat butt lift butt workout calf challenge cardio cardio barre cardio class cardio workout carpal tunnel chest community cook with me cool down core core challenge core class core strength core workout crop top cute workout clothes daily december workout dance arms dance cardio dance cardio benefits dance cardio class dance cardio workout dance workout dancing abs dancing class day in the life december workout plan december workout program defined abs defined arms defined body defined legs defined muscles definition app diastasis recti dream honeymoon dream wedding dynamic stretching easy recipe easy workout evening yoga exercise fabletics fall fall fitness challenge fat burn fat burn workout fat burning workout fat loss workout fat melting workout feel good yoga first dance first dance ideas first dance inspiration first dance song fit for the holidays fitness fitness advice fitness challenge fitness essentials fitness gifts fitness hacks fitness lover fitness myths fitness plan fitness routine fitness tip fitness tips flexibility flexibility flow flexibility tips follow along follow-along workout food forearm strength free 30 day workout program free ballet class free ballet workout free barre class free barre workout free calf workout free challenge free guide free pdf free pilates class free pilates workout free program free training free workout free workout plan free yoga class full body full body beginner workout full body sculpt full body workout fun things to do in miami fun workout gentle barre gentle yoga get your splits gift guide gift guide 2022 girls trip to miami glute workout gratitude grounding yoga grow your butt grow your glutes habit tracker habits hand weights hawaii healing yoga health and wellness health hacks healthy for the holidays healthy lifestyle healthy recipe healthy recipes high intensity workout hiit hiit workout hiit workouts holiday hustle holiday workout plan holidays home workout honeymoon honeymoon itinerary how to how to activate your abs how to calm your mind how to get your splits how to help anxiety how to stretch before a run hydration improve posture injury prevention inner and outer thighs intermediate workout kauai kauai travel itinerary knee friendly lean arms lean legs lean muscles lean thighs leg workout leg workouts legs legs workout life hacks lifestyle lifted booty living room workout lose fat low impact low impact workout low-impact meditation meditation for anxiety meditation pillows melt fat miami miami bachelorette mini series mobility mom-to-be monthly calendar monthly challenge mood boosting workout morning routine morning yoga motivation motivation hack muscle definition muscle recovery muscle therapy my favorites my routine neck new year fitness challenge new year workout challenge nighttime stretch nighttime yoga no equipment no equipment workoout no equipment workout no jumping no repeats november workout challenge oahu oahu travel itinerary october workout challenge online barre class online barre workout online fitness studio online pilates class pelvic floor pelvic floor pain pelvic floor workout perky booty pialtes at-home pialtes workout pilate abs pilate class pilates pilates benefits pilates body pilates classes pilates vs barre pilates workout post workout post-pregnancy workout pre-pregnancy workout pre-run stretches pregnancy advice pregnancy fitness pregnancy tips prepping for pregnancy programs proposal quick calf workout quick core quick stretch quick workout quicker results quickie workout reach your goals real life recipes recovery relax relaxing yoga resistance band resistance band workout rest and recovery restorative restorative stretch restorative yoga restore running salsa dancing sculpt workout sculpted sculpted abs sculpted arms sculpted booty sculpted legs sculpting sculpting workout see results self affirmation self love shark diving in kauai shark diving in oahu shop my closet shoulders sick yoga sixpack abs sleep hacks sleep tips slim arms slim legs slim thighs slow flow snatched waist workout sore muscles soreness relief splits splits class splits exercises splits for beginners splits for total beginners splits tutorial splits workout splits yoga splits30 sports bra standing abs stay in shape over the holidays staying fit through the holidays staying healthy through the holidays strength training strength training workouts strengthen your pelvic floor strengthening stress relief yoga stretch stretch routine stretch with me stretches stretches for carpal tunnel stretches for pain stretches for splits stretches to alleviate pain stretches to get your splits stretching stretching for sore muscles stretching tips stretching video stretchy babe squad stretchy fit app strong strong abs workout strong arms strong ballet legs strong body strong core strong legs strong pelvic floor summer fitness plan tabata tabata workout thanksgiving workout plan thighs tight tummy tiny wait workout tips tips & tricks tips and tricks tips for fat loss tone up tone your booty tone your tush toned toned abs toned arms toned body toned core toned for summer toned legs toned muscles toned tummy toning total body workout travel tips trendy workout clothes triceps try-on under 5 min workout upper body upper body workout vacation workout vlog wedding wedding ideas weight loss weight loss workout what to do in hawaii what to do in kauai what to do in oahu what to pack for miami women empowering women women's health workout workout anywhere workout calendar workout challenge workout clothes workout essentials workout for anxiety workout for beginners workout for fat loss workout for results workout from home workout motivation workout plan workout program workout schedule workout series workout to do before your wedding workout to get in shape for your wedding workout to increase happiness workout to lean out workout to lose fat workout to lose weight workout to reduce fat workout to tone up workout with me wrist injury wrist mobility wrist pain at home stretches wrist pain stretches wrist repair wrist stretch yin yoga yoga yoga blocks yoga class yoga flow yoga flow for splits yoga for a good night sleep yoga for a stressful day yoga for splits yoga for when you are sick yoga for when you are tired yoga fusion workout yoga strap yoga to de-stress yoga to do before bed yoga to feel your best yoga to heal yoga to relax yoga to rest yoga to unwind youtube youtube challenge youtube class youtube video youtube workout