The Do’s and Don’ts of Stretching

Man Stretching

It’s common knowledge that stretching your muscles can have positive benefits, but when and how you stretch matters more than you think. Here’s a simple guide on what to focus on when stretching, as well as what to avoid.


  • Stretch after workouts. Stretching muscles you’ve just trained encourages their growth.
  • Hold stretches for 20 to 30 seconds. You’ll forces the muscles to relax.
  • Stretch chronically tight areas often. Most people have very tight hamstrings, calves, and hip flexors, so spend more time on those areas.


  • Stretch before workouts. It can weaken your muscles for lifting.
  • Stretch in a rapid motion. Pushing yourself into position quickly and then “bouncing” back is dangerous.
  • Stretch injured muscles. Even if it feels good, you may make the damage worse.

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