Dangers of Improper Stretching Techniques and Overstretching

Unfortunately, even those who stretch do not always stretch properly and hense do not reap some or all of the benefits. Some of the most common mistakes made when stretching are:

• improper warm-up
• inadequate rest between workouts
• overstretching
• performing the wrong exercises
• performing exercises in the wrong sequence

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm. Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.

The general warm up is divided into two parts:

1. joint rotations
2. aerobic activity

After you have performed the joint rotations: you should engage in at least five minutes of aerobic activity such as jogging, jumping rope, or any other activity that will cause a similar increase in your cardiovascular output. The purpose of this is to raise your core body temperature and get your blood flowing.

Our heredity can leave us with known or unknown physical weaknesses. Yoga practice aids in discovering and learning about these areas and also in strengthening and bringing them into balance. Similarly, old injuries and traumas may still be stored in the body and as you progress deeper into poses they may surface again in the process of healing and rebalancing the body.

Practicing unconsciously and mechanically can lead to injury. It is important to stay warm, tuned in, and to practice with awareness, according to the body's own limits.

Where there are old injuries, adhesions, weaknesses, or scar tissue, the asanas will sometimes cause the injury to resurface as the body is healing and restructuring.

Hamstrings, neck, low back, knee, ankle, foot and achilles are the areas most prone to injury so poses that stretch these areas should be approached with particular caution.

The following stretches are considered risky due to the fact that they have a high risk of injury for athletes that perform them:

Yogy plough
Traditional backbend
Traditional hurdler's stretch
Inverted stretches

Overstretching and engaging in athletic activities without a proper warm-up can cause microscopic tearing of muscle fibers or coneective tissues.

Overexeration and/or intense muscular activity will fatigue the muscles and cause them to accumulate lactic acid and other waste products.

Exercising above a certain threshold can cause a decreased flow of blood to the active muscles. This can cause pain resulting in a protective reflex which contracts the muscles isotonically.

If you stretch properly, you should not be sore the day after. If you are, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity of some (or all) of the stretches you perform. Overstretching will simply increase the time it takes for you to gain greater flexibility.

For more information about Sport yoga, stress management and life and wellness coaching, visit my web site at www.freedomfromillusion.com.