Stretching is a common practice that many people do before or after exercise or even as a standalone activity. Stretching is supposed to improve flexibility and range of motion and prevent injury. But what if we told you that stretching is dangerous and can do more harm than good? This article will explain why stretching is now considered dangerous and what you can do instead to prepare your body for physical activities and improve your fitness.

If you’ve ever felt puzzled by the mix of pain and pleasure from stretching, you’re not alone. Discover why stretching hurts but feels good and how it works for you.

What is Stretching?

Stretching is a type of exercise that involves extending or pulling a muscle or joint beyond its normal limit to increase its length and elasticity. There are different types of stretching, such as static, dynamic, passive, and ballistic, which are crucial for sports performance. Static stretching is when you hold a stretch for some time, usually 10 to 30 seconds.

Dynamic stretching is when you move a joint through its full range of motion without holding the end position. Passive stretching is when you use an external force, such as a partner or a device, to help you stretch. Ballistic stretching, when you use momentum, such as bouncing or swinging, to force a stretch beyond your normal range of motion, should only be done with proper guidance.

Why is Stretching Dangerous?

Stretching may seem like a harmless and beneficial activity, but it can cause a lot of problems. Here are some of the reasons why stretching is dangerous:

• Stretching can increase the risk of injury. Stretching can weaken the muscles and tendons, making them more prone to tears, strains, and sprains. Stretching can also reduce the stability and coordination of the joints, increasing the likelihood of dislocations and fractures. Stretching can also impair the nervous system, reducing the reflexes and reactions that protect the body from harm.

• Stretching can reduce performance. Stretching can reduce the muscles’ strength, power, and speed, making them less efficient and effective. Stretching can also reduce the blood flow and oxygen delivery to the muscles, impairing their endurance and recovery, which you’re looking to avoid. Stretching can also interfere with motor learning and skill acquisition, making it harder to master new movements and techniques.

• Stretching can cause pain and discomfort. Stretching can cause micro-tears and inflammation in the muscle fibers and connective tissues, leading to soreness and stiffness. Stretching can also trigger the pain receptors and nerve endings, causing sensations of burning, tingling, or numbness. Stretching can also aggravate existing injuries or conditions, such as arthritis, bursitis, or sciatica.

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What are Some Examples of Dangerous Stretching?

Some of the most dangerous types of stretching involve ballistic movements, such as bouncing, swinging, or jerking. These types of stretching can cause sudden and excessive stress on the muscles and joints, leading to damage and injury. One example of dangerous stretching is the hurdle stretch, which can increase shoulder tension if not carefully done.

• You are stretching for hurdles. This is when you sit on the floor with one leg extended, the other bent over it, and then lean forward to touch your toes. This stretch can cause injury to the hamstring, knee, and lower back.

• Hurdle stretch is often associated with tension in the shoulder for athletes who need to be more cautious. This is when you stand with one leg in front of the other, bend the front knee, and lean forward to touch the ground to reduce shoulder tension. This stretch can cause injury to the groin, hip, and lower back, so it’s crucial for athletes to proceed with caution.

• Ballistic stretching. This is when you perform any stretch with bouncing, swinging, or jerking motions. This can cause injury to any muscle or joint in the body.

Have you ever wondered why you feel more stiff after stretching? Unravel the mysteries behind your discomfort and learn how to stretch the right way.

How to Avoid Overstretching and Injury?

If stretching is so dangerous, what can you do instead to prepare your body for physical activities and improve your fitness? Here are some alternatives to stretching that are safer and more effective:

• Warm-up. A warm-up is a low-intensity activity that gradually increases your core temperature, blood flow, and oxygen delivery to the muscles, a step every athlete should incorporate before stretching. A warm-up can also activate the nervous system, improve the range of motion, and enhance coordination and skill. A warm-up should last 10 minutes and include dynamic movements like jogging, skipping, jumping, or lunging.

• Mobilization. Mobilization is a type of exercise that involves moving a joint through its full range of motion without forcing or holding the end position. Mobilization can improve the flexibility, stability, and function of the joint and reduce stiffness and pain. Mobilization can be done with or without external assistance, such as a partner, a device, or a band, and is critical in sports for reducing shoulder tension.

• Rehabilitation. Rehabilitation is an exercise that involves restoring the strength, function, and mobility of an injured or impaired muscle or joint. Rehabilitation can prevent further injury, reduce inflammation and scar tissue, and speed recovery. Rehabilitation can include exercises such as isometric contractions, eccentric loading, or proprioceptive training.

Summary

Stretching is a common practice that many people do before or after exercise, or even as a standalone activity. Stretching is supposed to improve flexibility and range of motion and prevent injury. But in reality, stretching is dangerous and can do more harm than good. Stretching can increase the risk of injury, reduce performance, and cause pain and discomfort.

Some of the most dangerous types of stretching involve ballistic movements, such as bouncing, swinging, or jerking. To avoid overstretching and injury, you should replace stretching with safer and more effective alternatives, such as warm-up, mobilization, and rehabilitation. These alternatives can prepare your body for physical activities and improve your fitness without causing any damage or harm, and are recommended by top athletes.

Here are some of the most important things to remember before stretching:

• Stretching is dangerous and can increase the risk of injury, reduce performance, and cause pain and discomfort.
• Ballistic stretching is the most dangerous and should not be performed.
• Warm-up, mobilization, and rehabilitation are safer and more effective alternatives to stretching.
• Warm-up is a low-intensity activity that gradually increases your core temperature, blood flow, and oxygen delivery to the muscles, which is essential before stretching to prevent injury.
• Mobilization is a type of exercise that involves moving a joint through its full range of motion without forcing or holding the end position.
• Rehabilitation is an exercise that involves restoring the strength, function, and mobility of an injured or impaired muscle or joint.

We hope you found this article helpful and informative. If you want to learn more about stretching, fitness, and health, you can visit brainly.com to find answers to your questions or ask your own. You can also study with a Quizlet and memorize flashcards containing terms like deciding which of the following physical activities incorporates stretching or which of the following is a lower body stretch. Thank you for reading, and stay safe! Remember, prevention of injury is key in any sport.

References

• Behm, D. G., Blazevich, A. J., Kay, A. D., & McHugh, M. (2019). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism, 41(1), 1-11. https://doi.org/10.1139/apnm-2015-0235
• Reynolds, G. (2008, November 2). Phys Ed: Do we really need to stretch? The New York Times. https://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html
• Shrier, I. (2012). Does stretching improve performance? A systematic and critical review of the literature. Clinical Journal of Sport Medicine, 22(5), 371-378. https://doi.org/10.1097/JSM.0b013e31825f8190