Why stretching matters
Stretching improves flexibility, supports healthy movement, and may reduce your risk of injury. However, if you stretch incorrectly, it can do more harm than good. Let’s take a closer look.
Incorrect stretching
Muscles act a bit like elastic bands — they stretch and return to shape. But just like an elastic band can be pulled too hard, muscles can also be damaged if overstretched.
Stretching too hard or without warming up can cause tiny tears in the muscle fibres. Unlike the controlled micro-tears from strength training, these accidental tears can lead to soreness, weakness, or mild inflammation. Fortunately, complete tears are rare — most people feel discomfort and stop before this occurs.
Is bouncing during stretching ok?
Bouncing while you stretch is generally not recommended for most people. It’s sometimes seen in sports, but it could increase the risk of muscle strains, tears or joint injury.
Unless you’re following professional sports guidance, it’s safer to use slow, steady movements and hold each stretch gently. This is called static stretching.
How often and what to stretch?
Aim to stretch at least two to three times a week. If you’re active or want to improve flexibility, daily stretching is even better. Just a few minutes each day can help circulation and keep your body moving well.
Stretch muscles that feel tight or that you use most: neck, shoulders, back, hips, legs, and calves. Don’t forget wrists and ankles! Stretch both sides evenly.
Safe stretching tips
• Stretch after warming up or after a workout.
• Move slowly and breathe deeply as you stretch.
• Hold each stretch for 15–30 seconds.
• Stop if you feel pain — stretching shouldn’t hurt.
• Regular stretching maintains flexibility.
Remember stretching should feel good! If you're unsure how to stretch, we can work with you to help tailor a routine that suits your body and goals.
