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9 Ways to Make Sure You’re Stretching the Right Way

9 Ways to Make Sure You’re Stretching the Right Way

Stretching is arguably the most important part of any exercise regimen. When you warm up your muscles and give them a good stretch, you lower the risk of injury, increase your flexibility, and increase circulation. That makes it very important to take stretching seriously. Here are some tips to make sure you’re stretching correctly.

1. Don’t stretch from cold

We’ll start out with one that is fairly obvious. Under no circumstances should you stretch from cold. The best practice is to do some light exercise for around ten minutes before you actually engage in stretching. When you exercise, it increases circulation and literally warms up the muscles. The warmth allows muscles to be more elastic and makes you far less prone to injury.

2. Work to reduce preparation stretches

Stretching is very important but overstretching can be just as harmful. Overstretching can also cause injuries, as well as long term damage if it happens too frequently. You should work to create a stretching regimen that is efficient. Stretch the most possible muscles in the fewest possible stretches to avoid overstretching.

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3. Move into and out of stretches slowly

This one is another that is pretty self-explanatory. When you begin your stretch you should move into position slowly. This allows you to test the waters to make sure you’re doing the stretch correctly. Once you’re finished, you’ll want to exit the stretch slowly as well, and for much the same reason. It’s fairly simple to understand. If you’re injured, moving into and out of stretches slowly can alert you to your injury before you reach a point of severe pain. It can also prevent injury.

4. Move into a stretch smoothly

When entering into a stretch, it’s important to do so smoothly. It’s not recommended to move in various directions or in awkward ways. It’s also important to finish a stretch before moving into another one. Not properly finishing and conducting your stretches can lead to injury.

5. Learn to tell the different types of pain

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Stretching pain

    If you are injured during a stretch, it feels different than other types of pain. There are three types of pain and when you hurt yourself stretching it is generally a different kind of pain than that of other injuries or conditions. You should identify the various types of pain and recognize when an injury is an injury.

    6. Use different types of stretches and use different positions

    Every now and then you should switch things up. Doing the same stretches over and over may rob you of the opportunity to stretch other muscles. There are a lot of them in the human body and even if it’s just a stretch every now and then, you should hit as many muscle groups as possible. Check out alternate stretches for other muscle groups so they all get a good stretch in sometimes.

    7. Make adjustments

    Along those same lines, you should make adjustments to your stretching regimen. If you feel like you’re not stretching one muscle group enough, then feel free to change it up to give those muscles more attention. You’re not married to your routine and you can change it whenever you need to. If you need to make some adjustments then make them!

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    8. Don’t be afraid to admit that you’re in pain

    Some people may want to try to play through the pain. That’s a terrible idea. It doesn’t take science to prove that trying to workout with any injury is just a bad idea. If you’re stretching and it hurts then it’s time to put the water bottle back in the fridge, hit the showers, and rest your injury.

    9. Don’t force anything

    Stretching

      The idea of stretching is to increase the elasticity and circulation in your muscles. If you start forcing things that aren’t supposed to occur it’s the equivalent of stretching a rubber band too far. The rubber band snaps and something similar could happen to your muscles. Never force a stretch. It’s among the most common ways people injure themselves when stretching. Like we say above, make sure you perform your stretches slowly and smoothly to avoid injury!

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      Wrap up

      There are a thousand different ways to stretch and it’s difficult to plan for all contingencies. However, if you follow these simple steps you can stay safe no matter what kind of stretching you do. Ultimately it’s all about maximizing your benefits from stretching while avoiding injury. In the end, if it feels right then keep doing it and if it doesn’t feel right then stop!

      Featured photo credit: Aamir Fitness via aamirfitness.com

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      Joseph Hindy

      A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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      Last Updated on June 19, 2019

      How to Practice Positive Meditation in 2 Simple Steps

      How to Practice Positive Meditation in 2 Simple Steps

      Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

      But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

      No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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      When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

      1. Relax as You Meditate

      A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

      Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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      Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

      2. Practice Daily Affirmations

      Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

      What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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      So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

      1. Use first person pronouns in your message (I)
      2. Use present tense (I have)
      3. Use positive messages (I am happy)
      4. Repeat your affirmations on a consistent basis

      Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

      Here’s an example of a “success affirmation” you can use on a daily basis:

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      I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
      My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

      You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

      Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

      Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

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