1) Warming up before stretching is important to avoid injury, as cold muscles are more prone to injury when stretched. Stretching should not be used as a warm up. 2) Stretching should target all major muscle groups evenly to avoid muscle imbalances. Static stretches where each stretch is held for 10-30 seconds are generally preferred due to their low injury risk. 3) Stretching should be done slowly and smoothly without bouncing or jerky movements to allow the muscles to safely stretch to their full range of motion.

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by James A. Peterson, Ph.D., FACSM
10 Common Mistakes Made by Individuals
Who Engage in Stretching Exercise
ACSM’S HEALTH & FITNESS JOURNAL1
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Not warming up before activities that can injure your joints, it is recommended that you perform
stretching. Because stretching such as standing toe touches. stretching exercises for each of the
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cold muscles increases your chances Not performing a balanced major areas of your body. ACSM
of injuring yourself, you should always stretching regimen. To avoid recommends that individuals perform
warm up (i.e., perform activities that the consequences of stretching static stretches with each stretch being
(cut, copy, and distribute to students, clients, patients)
will increase your body temperature unequally (e.g., the muscles that receive held for approximately 10 to 30
enough to ‘‘warm’’ you up sufficiently inadequate attention tend to tighten seconds each. Generally, static
to safely begin exercising) before and shorten, causing such notable stretches are preferred because the risk
stretching. Contrary to popular belief, conditions as rounded shoulders), of injury is low, and they require
stretching is not a warm-up. it is essential that you don’t stretch in minimal time and little assistance.
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Not stretching the muscles one direction without balancing out Not stretching often enough.
you’re trying to stretch. Too that effort by also stretching in the At a minimum, most fitness
many people don’t stretch what opposite direction. experts recommend that
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they think they’re stretching because Not performing each stretching stretching exercises should be
they don’t perform their flexibility exercise slowly and smoothly. performed four to five times per
exercises properly. More often than You should avoid using fast, week, and preferably daily. As a rule,
not, either they don’t know how to do jerky, or bouncing movements when because most flexibility gains are
a particular exercise properly, or they performing stretching exercises. Doing (far too) easily lost, the basic rule
make an inappropriate adjustment in so may force your muscles to stretch to of thumb is that you should
their body position when stretching. an unsafe range of motion before your stretch often.
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Not watching how much nervous system has time to protect them Not understanding that
pressure you place on your by signaling your muscle(s) to contract. being flexible is not
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ligaments. Unfortunately, some Not stretching to the point of synonymous with being
people stretch their ligaments too much maximum extension. When in good shape. Flexibility is just one
(rather than stretching their muscles) you stretch, you should move of the essential components of
when performing stretching exercises. your body or body segment at a physical fitness. As such, you
As a result, they develop excessive controlled speed through its maximum should combine aerobic exercise,
ligament looseness. As such, when range of motion. You reach this point strengthening exercises, and adherence
you’re stretching, you should always when you place a mild—but not to sound nutritional practices with
avoid holding your joints in a position painful—stretch on the muscles. your stretching exercises in order to
that places too much weight or On each subsequent repetition, you ‘‘attain and sustain’’ a desirable level
pressure on your ligaments. should attempt to go a little bit farther, of fitness.
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Not watching how much while again avoiding pain and
weight you place on your overstretching. James A. Peterson, Ph.D., FACSM, is a
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joint capsules. While Not performing an freelance writer and consultant in sports
stretching, if you place more weight appropriate amount of medicine. From 1990 until 1995, Dr.
on your joints than they can safely stretching exercise. A certain Peterson was director of sports medicine
stand, you increase the likelihood degree of subjectivity exists concerning with StairMaster. Until that time, he
that you may damage them. what constitutes too much or too was professor of physical education at the
Accordingly, you should avoid little stretching exercise. As a rule, United States Military Academy.
A 2005 by the American College of Sports Medicine. Reprint permission is granted to subscribers of ACSM’S Health & Fitness Journal A
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