5 Stretching Mistakes and the way to Fix Them


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Unfortunately, there are several stretching mistakes that could make your stretch session ineffective at best and harmful at worst. Here, five common stretching mistakes — and how to fix them: At one time, it seemed everyone was holding static stretches before their workout. 5 Major Stretching Mistakes—and How to Fix Them. These mistakes could be thwarting your fitness goals—or sidelining you with an injury. By Esther Crain. Jan 28, 2014.

These common stretching mistakes could be getting in the way of your fitness goals or even leave you with an injury. So limber up ladies, it’s so worth it. 1. You forget to warm-up Even gym bunnies lump stretching and warming up as one and the same. They’re not. Take a look at these common stretching mistakes to learn how you can best remedy them.

1. Holding Your Breath Fix It. To properly stretch In turn, this warming effect causes the muscle to be more pliable and better readies them to be lengthened during a stretch. Fix It. Stretching is good for your muscles. It prepares your muscle for your workout.

But you should avoid certain mistakes while stretching to avoid injuries and other discomforts. Static stretch: This is a holding stretch, the one where you get deep into the stretch and hold for a while. It helps to relax and lengthen the muscle, reducing soreness and increasing flexibility.

How To Stretch: Common Stretching Mistakes And How To Fix Them. The Huffington Post Canada. 10/16/2012 05:47am EDT | Updated December 13, 2012. Created with Sketch. The recommended type of stretches to perform post-workout are static (ones you hold for 15 to 60 seconds) and PNF (stretching and contracting the muscle group being targeted) stretches. “These types of stretches promote lengthening of the individual muscle fibers, increasing blood circulation, and removing waste products to help bring your.

5 Cleaning Mistakes You’re Making (and How to Fix Them) by admin August 2, 2020. Preserving the upkeep of your house while maintaining your regular office work is not an easy job. So it’s essentially crucial to get your home sparkly clean and tidy. 7 Common Exercise Errors And How to Fix Them. By Eric Hal Schwartz 30 May 2013.

Shares. Intro Though pulling your leg up behind you to stretch.

List of related literature:

Even with these examples, I didn’t adopt a stretching routine at first.

“Rey Mysterio: Behind the Mask” by Jeremy Roberts
from Rey Mysterio: Behind the Mask
by Jeremy Roberts
Pocket Books, 2009

The most common PNF stretching techniques are:

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Chapter 5 provides details about how to perform PNF stretching.

“Clinical Exercise Physiology” by Jonathan K. Ehrman, Paul M. Gordon, Paul S. Visich, Steven Keteyian
from Clinical Exercise Physiology
by Jonathan K. Ehrman, Paul M. Gordon, et. al.
Human Kinetics, 2009

While I am not someone who stretches regularly, I find that these are the times I look to stretching.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Different stretching techniques have been developed: ballistic stretch, slow stretch, and variants of contract-relax stretching.

“Textbook of Work Physiology: Physiological Bases of Exercise” by Per-Olof Åstrand, Kaare Rodahl, Hans A. Dahl, Sigmund B. Strømme
from Textbook of Work Physiology: Physiological Bases of Exercise
by Per-Olof Åstrand, Kaare Rodahl, et. al.
Human Kinetics, 2003

This emphasizes the importance of using warm-up procedures before stretching.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

Stretching should be done with methodical care in the early postoperative period and tailored to the type of stabilization to prevent failure at the repair site.

“Physical Therapy of the Shoulder E-Book” by Robert A. Donatelli
from Physical Therapy of the Shoulder E-Book
by Robert A. Donatelli
Elsevier Health Sciences, 2011

The patient and family should be taught self-stretching with particular attention to stretching the cervical region, hamstrings, and heel cords.

“Neurologic Interventions for Physical TherapyE-Book” by Suzanne Tink Martin, Mary Kessler
from Neurologic Interventions for Physical TherapyE-Book
by Suzanne Tink Martin, Mary Kessler
Elsevier Health Sciences, 2020

Stretch collaboration is challenging because all three of these stretches require us to do the opposite of what seems natural.

“Collaborating with the Enemy: How to Work with People You Don’t Agree with Or Like Or Trust” by Adam Kahane
from Collaborating with the Enemy: How to Work with People You Don’t Agree with Or Like Or Trust
by Adam Kahane
Berrett-Koehler Publishers, 2017

Release the stretch for a few seconds before performing a secondary stretch for twenty to thirty seconds.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I really need help. I am trying to get my backhandspring before tryouts and tryouts are almost soon. If anybody can help me ASAP. I have been struggling having trouble jumping back. It ends up looking like I am doing a back walkover. Idk how to fix it

  • Guys, the biggest thing that you didn’t mention is running with a very bad knee. I know a few guys who still try to play slow pitch who are already all crippled up. Seeing them limping along after a game is pitiful.

  • Two really important mistakes you guys missed are when people stick their heads in the middle and when people don’t snap down, which prevents you from getting a rebound

  • I was so close to having my backhandspring and I just got my backflip but then I tried to do an aerial then landed on my toe and broke it. Now I cant do gymnastics for 3 weeks, nuuuuu:(

  • I bend my arms in my standing back handsprings. Idk if it’s because I have OCD (Osteochondritis dissecans) in my right elbow or if it’s just that I can’t push off my arms. When I do them my arms just completely collapse as soon as they hit the ground. I’m getting my second surgery well actually idk when I’m getting it now but I’m getting a second surgery so hopefully that helps with the crumpling of my arms.

  • Really appreciate your advice and information, the way you break down and explain with diagrams and demonstrations is awesome!!! thanks alot:D

  • I struggle with closed shoulders and not enough jump into it. This is probably because I’m really tall, but I’d appreciate some tips to help me fix it!:)

  • hiiii i have been trying to get my front walkover but i can not get up after the bridge at the end is there any tips for it??????

  • U guys r so helpful like I’ve been doing my back trucks but for some reason today they weren’t as consistent like AT ALL and so I watched ur vid and now I’m watching this one bcs I also want my backhandspring to be better as well!!

  • I do more like a backflip with using hands. I can do a normal backflip but when I try to do a backhandspring I do something weird with my hips. Can someone help me?

  • Ok so. I started gymnastics in like 2018 and I’m older then most and I really don’t have much faith that I’ll get better. I took a break during the winter and idk if I should go back because I want to do these skills.

  • I’m about to be 25 and just got back into cheer and joined an adult team thank you for the tips helping me remember everything and get back into it thank you for your help girls!!! Keep making videos please

  • Don’t know if it’s still the case, but some insurers would not approve replacement surgery until you’d tried arthroscopic first. A complete waste of time and money!

  • So I’ve been trying to do front kick overs, and I can do it, but I struggle because when I finish, my legs bend, and my body moves so far out that my hands aren’t on the ground, it’s my fingers, and I can’t land in a bridge position. Any tips?

  • hi i am 12 and i just got my roundoff back hand spring and i watched your round off back hand spring video and was wondering if you could do a video of doing 2 backhand springs in a row

  • Video on side aerial tips?? Have had mine for years, and am working it on beam, but my legs cut around the side and I always fall. Love you guys so much!❤️

  • I am having a mental block.I can go backward but when my hand land on the ground my head bumps to the ground and I have no idea how to fix it what should I do????

  • I separated my sesmoids on my right foot. Ever since, I have pain when I extend my big toe upwards. It is ridiculously painful from my toe upwards toward my ankle. Only thing that helps is a steroid shot but I literally cant walk for a week afterwards. Any other suggestions??

  • Next time can you incorporate you performing the moves wrong and the correctly. I’m a visual learner so seeing you perform the moves would really help me! Thanks for the tips though.

  • Also would love to see leg exercise variations if you have any suggestions for bad knees, tight muscles, strained hip flexors etc! Your videos are so helpful!!❤️

  • Love these type of videos!!! Even though I feel I know what I’m doing, there’s always something in your videos to remind me I have a lot to learn and a lot to try/adjust! I look forward to them each time. Thank you!

  • My biggest problem in my back handsprings have always been throwing head back, short bsck handspring, bending arms, feet apart so I’m going to be using all these hacks to help my back handspring!☺️

  • one more thing.. I’m a sahm and no gym near me. how can I bulk without enough weights? I have a resistance bands and a set of hand weights with 4 plates 7.5lbs each. should I up my reps in place of upping weight or change my routine? I’m sorry for all the questions. I just had a baby June 2016 and again July 2017. I really want to do this and feel better about myself!!! thanks Katie you’re amazing!!!!!!

  • can you demonstrate what your explaining. Just a suggestion. Also I’m having a hard time with food. I’m not sure what or when to eat get what results. Example: I want to build up so do I low carb high protein or what if I want to gain muscle and loose fat? Is my menu going to change to if I’m cutting or maintaining or bulking? I’m so confused that I’ve been eating a raw diet (fruit and veggies raw form). am I eating right or enough?what should I eat before a workout carbs or protein? sorry for the book lol. thank you again for all your help!!! you’re channel is amazing! I wish I could hire you!!!

  • Literally, I have been Binge-Watching The TC2 and wondering “why don’t they have more subscribers?” Like seriously though!
    Anyways, I love you guys! Ya’ll is one of my most favorite channels!!

  • This is so clearly explained. I am curious to know what you think of the common custom in which teachers tell the dancers to stretch between barre and center.

  • A video about cutting and bulking would be super helpful. Also maybe talk a little about “treat days.”
    I struggle with that! Usually I eat too much when my husband buys junk food on the weekends

  • Hello,
    This video was very helpful. I have a few questions (I’m not looking for medical advice, just advice).
    I am 44, I have type 1a CMT. I have always had a “bad” right knee due to the mechanics of how I walk (from the progression of my CMT over the years) bad meaning, patella dislocation, unstable kneecap, knock knee, and osteoarthritis. Since mid December 2019 this knee has progressively deteriorated and I have no idea why, as I truly did not injure the knee I have been told that I may have simply twisted it by getting up the wrong way… anyway, the knee pain is now progressing down in to my shin, ankle bones and up into my hip. It remains constantly swollen & the pain is unbelievable. I always feel like my knee is about give away & my shin bone feels like it is splintering. I can’t seem to bend the knee properly when I walk, but with a lot of pain, I can bend & straighten it when I am sitting & laying down. Also, the pain keeps me up at night especially when I attempt to stretch out my leg.
    I am doing my elliptical faithfully everyday twice a day, and I suffer with & work through the pain it causes, because I know I have to keep moving.
    My question is this: I am unable to use my treadmill because my right ankle needs to be fused & I have had 2 failed reconstructive ankle surgeries to straighten my foot. I have had to wear a cast boot for the past 2 years when I go out to the stores for “stability”. So I have found that using my treadmill makes my gait worse & throws off my entire body alignment.
    Is the Elliptical a good exercise for my knee or am I making it worse? Why could my knee pain be getting worse in such a short period of time? Could there have been something that has been missed with having only 1 xray?
    Thank you

  • You forgot the #1 reason! People don’t go on a whole foods plant baced diet! If you go 100% not 99% everything goes away…..isn’t that crazy Brad and Bod?

  • Great video! Well done. Im 46 now. Im using a flexable knee brace works wonders! I paid 2x as much as this one! http://bionickneebrace.com Its a great brace! They are really cheap now.

  • How about knees with partial tear on its legaments? How to cure it? It is hard to climb stairs because of sharp pain….going down the stairs no problem…please help on what to do with this…thank you…

  • Could you please do front handspring mistakes. I have my front handspring but I land in a deep squat. Is very irritating since when I first got my front handspring my legs were straight.

  • Thanks for sharing some very valuable information as always but please pay attention to your voice recording. Mostly your videos have very low volume.


  • i had horizontal torn posterior medial meniscus after falling on this February i could run even,after 2 months the dr advised partial minisectomy and repair my knee got very worse now i have tendinosis and more degrading of medial miniscus cartilage after second mri after surgery they want do more surgery again because they said repair failed they want remove that part dont know what to do

  • I have Ehlers Danlos Syndrome and two painful knees from multiple floppy ligaments. I have pain with mild impact and pain when my IT band is touched. None of the doctors and phys. therapists I’ve seen really know what to do with my knees. Do y’all have any recommendations?

  • First of all, the important thing is to be pain and stiffness free. And the only thing that works is cutting out sugar. The Lord told me that when i was in pain at night too n couldnt sleep from pain coz i didnt want pain killers since they give me gastritis. I cut out sugar and within a few days pain n stiffness were gone completely. After a few months i went back to sweets n pain n stiffness came back. Every time i cheated i paid for it. In 1 year i lost 11kg or 24lbs. I feel fine and a bonus i dont have migraine headaches any more. I eat fruit as usual and have no problem with it. I am 66 and feel fine.

    I would highly recommend it to everybody. The Lord gave it freely to me and i give it freely to you all. Praise the Lord. God bless you.

  • Hi, thank you for all the great tips. I had a grade 2 mcl sprain about a year ago amd it seemed to heal fine however the other day it partially sprained again it feels like it maybe a mild sprain and it definitely doesn’t feel like the last time. I was wondering if you guys can put out a video on how to rehab and strengthen the muscle around that area so it is not to sensitive and prone to reinjury with just the slightest of movement. Thank you.

  • NSAIDS affect my kidney function.  Tylenol doesn’t work!!!!!!!!!!   I use extra strength Tumeric with black pepper (Gaia brand) for inflammation.

  • Thank you. I’ve been watching and trying out these exercise and I am impressed. The pain is starting to subside. Wow! Big help to me. Thank you!

  • My ACL wasnt even attached. And my meniscus had a handle bag. 16 days out im able to put full weight on it. I have a normal straight posture again! Im able to stretch putting my palms on the ground again! Im excited over my progress ��

  • Bob and Brad can you tell me what you think of row machines? Are they hard on the knees? I’m 60 (135 Pds) no prior knee problems or pain. But if I do more than 10 min on row machine my knees hurt the next day. I bought the top of the line wood life fitness row machine and would love to use it to get in better shape. I’m pretty healthy but am a 7/24 care giver and can’t get out much. What do you recommend?

  • My grandma just got a “ikonfitness” bar. Could you guys do a video of low stress stretches and work outs you can do with it? �� ��

  • I’m bone on bone right hip. I teach martial arts and played bball all my life. Now at 62 I do BJJ and bike ride for low impact and use the TPT roller every day. In a hard week of rolling by Friday my hip will inflame but normal routine no problem. Trying to prolong hip surgery,I’m a gym rat lol.

  • Hey Bob and Brad! I’ve been watching your videos for a while now! I have a kind of complicated situation and I’m wondering if you have any thoughts….I’m 23 and am having problems with my knee, as well as hip pains. The doctors have told me my knee looks more like a 40-50 year old than 20s. The issue they say comes from patellar malalignment, and there is “advanced” cartilage damage. I’ve been in PT before and the problem has only gotten worse, but they want me to have arthroscopic surgery because I’m so young they don’t want to do anything else. Do you think I should go forward with the procedure?

  • Amazing find. This just posted 3 days ago(8-23-19). Last week I committed to not having my medial meniscus bucket handle tear operated on. I experience some pain, certain motions that I can’t engage in, and an altered gate. most of the time I walk with a cane. Since my injury in mid March ‘19, I have been doing PT at home. In the past 5 months, I have made great progress. I’m sure I will continue to gain more. My Dr wanted to remove 80% of my posterior horn and 50-75% of the body/root. All that despite an MRI report that shows some degree of acl tearing (which he does not plan on even touching) and high grade/full thickness articular cartilage loss throughout the medial compartment and elsewhere throughout the knee. I was certain of my course of action even before this video, now I know I have chosen wisely. Btw, most of my exercises that I do on a daily basis, I have learned from watching these two gentlemen. I am a 46 year old healthy man. I have read journals of a 71 year old man who after 7 months, had a complete healing of a bucket handle tear. Also, a 17 year old male who gave up karate to study PT even as he rehabbed his bucket handle tear with proprioceptive strength training, water exercises, and stationary bike.

  • Funny when I tried Tai Chi I found that sometimes simply shifting my weight (in certain ways I could not reproduce) produced pain in my knee (which I had meniscus surgery on 9 years ago) so I am now very careful with Tai Chi…

  • I tried the cane on the opposite side of the painful knee, but it NEVER has worked for me. Just pushed me over to lean on the hurting knee.
    Instead, I use the cane on same side, supporting with cane while bringing the painful knee forward and helping to push off so I never put full weight on the bad knee.

  • hey guys, theres something up with the audio recently, it seems since you’ve been using the microphones its not sounded as good. You should ditch them!

  • Could you guys please never use the word masseuse again? Registered Massage Therapists go through extensive and incredibly intensive training. It’s expensive, full time schooling and we are on the short list of registered healthcare professionals. Masseuse suggests a back room rub n tug. It really is a bit disrespectful even using the word. Thank u.

  • What about knee braces? Are those mistakes or not? Are there any braces that are worth using for knee pain? What do you think of off loader braces?

  • Mr Google said the first knee Arthroscope was done in 1919, does it really take that long after screwing up millions of unsuspecting patients knee to decide “it is not recommended unless your knee locks up!!??”
    I never suspected the scope to change my life! Regret! ��

  • Thanks for the video…my wife just got a ligament strain from Pickle ball this week. That seated stretch would target the area. And she does walk and ride a bike a lot.

  • Taiji can be quite a burden on your knees! I am training Taiji (Yang Tai Chi) for more than 30 years, and would not recommend to start with Taiji (Tai Chi) when you got knee problems. Even senior practitioners complain about knee problems caused(!) by Taiji (Tai Chi). Swimming or cycling would be a better option I think.

  • About the taiji regarding joint pain is very true! On the other hand, Nordic Walking is very helpful regarding kneepain. The poles pushes You forward, while You decrease lower back lordose. Try it with a good Nordic Walking instructor.

  • once all brains at the market and told us choose whatever you want �� everyone not excepcional everyone choosing and paying to own brain�� my mom told me when I was young�� is it true for u? �� namaste from turkey ��

  • Hi this is Kat! I’ve had knee pain in both my knees since mid February of this year! I just recently got an mri on my right knee because it is much worse than my left and the mri showed that I have patella alta, fat pad impingement and chronic inflamation. I have done several weeks of PT and that hasn’t helped at all! I use pain killers every once in a while but they only help a little. I just recently got a steroid shot about 2 weeks ago. I’m 19 and I did gymnastics for 9 years and cheerleading for 3, any tips??

  • My husband had stem cell surgery to his left knee. 6 months still painful. Would LOVE a video on PT! Love your videos. Subed and bell kept on. Thank you from sunny Florida!

  • The NSAID”s is Ibuprofen, Naproxen(Aleeve) Motrin(Advil) or Tylenol which is also an acetaminophen. Some must be taken with food and not on an empty stomach.

  • I would appreciate this for the man who has helped heal from various accidents, never grumbled, an now ie beaconing weak from horrible age related arthritis.

  • Thanks for the tips. I learned yesterday I “Probably” have a Meniscus Tear in my right knee due to arthritis. After studying the issue on the internet I have more hope that I will mend. It appears the Cortisone shot has kicked in today and jumped my heart rate up 25 BPM, a scary feeling.

  • This was very helpful to someone waiting for an orthopaedic surgical consult on a torn meniscus. I was using the cane on the wrong side. Duh. Thanks to you two, I also no longer need surgery on my torn rotator cuff. Injured both by falling and doing the rotator cuff exercises has been a lifesaver for me.

  • I had a mri done since cortisone shots don’t help & im waiting for results as to whether I’m gonna have stem cell injections or knee replacement.
    I love your videos,soo helpful.
    Have u had patients who had stem cell injections & therapy for them.Just wondering since it’s recently new does it actually help the knee?

  • Hi this is Kim I was wondering if you could tell me what I can do about your SI joints I’ve got spondylolisthesis and I decided to vacuum and I should have never done it and now I’m in severe pain on each side like where your love your buttocks is if you have some kind of answer please let me know

  • Woohh….ur way of explaining is just outstanding ����������…. Thank u so much for this video… it’s gonna be 3 months that I’ve been working on my side and middle splits….but nothing seems to be working…. I’m the most flexible on one day and the least for weeks….. please help me to get my split….plzz do reply to this

  • I started wearing vibrams full time a few years ago, my foot pain has since completely dissappeared, I still get people telling me that my foot should be hurting, or I am damaging my feet, but fact is I am not suffering and even my back pain is down to a bare minimum. What’s your take on Vibrams? Or anybodys in the comments section who has also made the switch, have you also seen benefits to do so?

  • Let me guess. The massaging portion isn’t suitable for people with calluses and corns including a bone spur on the right and other stuff etc?

  • Oh my GOSH I can’t wait to squat today and fix all the things I’ve been doing wrong and have THE BEST SQUAT THE WORLD HAS EVER SEEEEEEN lol

  • That file for the calluses looked pretty cool, yet I imaging being too aggressive with it could draw blood. Maybe we should just let the podiatrist do his/her job?

  • My teacher in Paramedical Skincare, who also worked for dermatologists, warned us not to use, or let nail techs use, the “cheese grater”, it’s nicknamed, on our foot callouses. She says it just causes then to possibly grow more, and thicker, like keloids. You can soften them over time, without shaving them, especially if you soften them in a foot soak, and then super moisturizing creams applied, them wrap the feet with plastic wrap, and put socks on over it while sleeping. Makes a huge difference. My mother cut her super thick, massive crater cracks off her feet for years. They always grew back worse.