Beware: This Stretching Method Could Do More Harm Than Good

First off, if you do make an effort to regularly stretch, that's great.    

"Every day you don't stretch, you get tighter."  

If stretching is a regular part of your fitness routine, or you want (need?) it to be, this is for you. 

Because, believe it or not, there is a wrong way to stretch. 

And that is ... forcing the stretch. 

Unfortunately, that's what most people do.  That's what I did for years.  And that's why I pulled my right hamstring...twice.  

What is the right way to stretch?

I recommend this 3-step guide to stretching:  Align, activate, and breathe.  

Step 1:  Align

Stretching with a rounded back, tucked tailbone, or protruding neck will eventually lead to problems.  

Here are some examples.  

Forward bending.  

I have really tight hamstrings.  If it's my first hamstring stretch of the day, I go slow, and bend my knees.  A LOT.  

When you bend your knees, your back can stay straight.  With a straight back, you can breathe (Step 3) better because your lungs aren't being compressed.  This works for a seated forward bend as well.  

If you forward bend with straight legs, and you're not very flexible, it's likely you'll end up tucking your tailbone.  When you do this, you strain your lower back. 

If you ARE flexible, I would still start off with some bend in the knees.  This is because relaxed knees allow for more activation in the glutes (Step 2).   

Bending your knees is not "cheating" the stretch!  It's helping you get deeper into it.  

Side bending (or twisting).

When most people do a side bend, they instantly forget about their lower body.  This is a mistake!

Standing side bend:  double check the alignment between your feet (lightly gripping the ground) up to your glutes.  Knees are slightly bent for better external rotation through the legs, and activation into the glutes (Step 2).    

Sitting side bend:  If you have tight hips and aren't able to completely get your tailbone fully behind you so you're not sitting on it, use a bolster or block.  Seriously, it's not "cheating" the pose.  It makes it stronger. 

Both sides of your butt / hips evenly press down through the whole stretch.  There's a tendency to lean onto the cheek toward which you're stretching.  Keep that other side rooted down firmly.  If you feel it lifting, don't go as far into the stretch.  (Seriously, it's OK!)  

With bending, think "up and over."  Many people focus on the stretched side, but end up crunching the other side.  You want both sides to stay as long as possible.  

Even if it means you don't stretch as far, you'll go further in the long-run by keeping the alignment.

Remember, there are no "winners" in the stretching game.  But if you mis-align and hurt yourself, that's a loss.  

Quad stretch

Hopefully you can reach your foot!  If not, grab a strap.  Also, if you have to bend your back to the side or arch your back to get your foot behind you, GRAB A STRAP.  

Using props is not "cheating."  It helps you get deeper into the movement.  

In a standing quad stretch, I bend both knees generously.  This way my hips stay level and I can maintain my balance.  If I'm wobbly, I grab a wall too.  

I make sure my back stays aligned.  This means no arching.  I'm using my core - keeping the front, bottom ribs under the chest down - to keep straight.  Again, if you can't do this, ... STRAP!  

Step 2:  Activate 

Most people don't know about this step.  I didn't for years. 

Stretching is more than just ... stretching.  

For a muscle to safely stretch, the opposite muscle group must ACTIVATE.  

Forward bending

The activation here is the lower abdominals.  There's also activation in your glutes.  

By "zipping up" the front part of your pelvis, like both sides are coming together, up to your front, bottom ribs, you'll keep your back protected.  With practice, you'll find using this allows you to eventually bend further.  Instead of forcing the hamstrings, think of zipping up the core to pull yourself toward your legs with a straight back.  

But the legs are active too.  Not so much in the hamstrings, even though that's what's being stretched.  The activation happens when you bend your knees enough to get a little squeeze into your glutes.  This actually helps with the abdominal activation as well.  

IMPORTANT:  don't feel like you have to make it all the way to your toes.  Stop where you are today without forcing anything.  

Quad stretch

The activation happens when you push your foot INTO your hand. 

Another activation here is to squeeze your bent knee closer to the standing knee.  

Lunges

This goes for Warrior 1 and 2 poses in yoga, and for crescent lunge.  And probably more that I'm not thinking about.  

Your legs are on 2 tracks, not on 1 line.  Hips are both equally forward.  That's step 1 (alignment).  

Now you're ready to take your lunge to the next level. 

Squeeze your legs in toward each other.  NOTE:  the legs don't actually move.  It's a muscle activation, not a "movement." 

You may find when you do this, that your weight is not evenly distributed through your legs.  Fix that.  People forget about the back leg! 

The back leg should have an active glute, which helps you keep the alignment.  The back leg hip tends to go back instead of staying even with the front hip.  Push the back of the back leg knee up toward the ceiling.  

The front leg has external rotation - the knee rotates slighly out to the side to protect your knee.  And to strengthen it.  

Back bends

Even in a low bridge pose, to safely bend through your back, you have to engage more through the core.  

If you're doing a back bend and it hurts your back, come down slightly, engage more through that "zipper" in the lower abdominals and try again.  If it still hurts, stay at a lower level until you build up the strength and flexibility.  

Step 3:  Breathe!

If you've done the previous 2 steps correctly, now you can relax and enjoy the stretch.   

There are a couple of different ways to breathe in stretching. 

Option 1 --> Breathe in, activate ... breathe out, relax

Option 2 --> 3 deep breaths with activation, 3 deep breaths of relaxation, repeat.