伸展运动是任何平衡锻炼计划的有益且重要的部分。定期完成right type of stretchingcan help improve performance, increase flexibility and range of motion, and relieve stress. Whether you’ve been stretching regularly or are interested in starting, here are a few common pitfalls to avoid when it comes to flexibility fitness:
1. Not stretching enough (or not stretching at all)
This is probably the number 1 mistake that most of us make — we focus on the calorie-burning, “results-oriented” stuff like cardio and weight training and tend to neglect stretching. What you may not realize is that taking the time to stretch regularly could help you perform better overall during your workouts due to improved range of motion and postural alignment. Improved mobility can even prevent muscular imbalances.
解决方案：将其放大优先级，并将其作为定期锻炼计划作为一部分。您需要的确切灵活性工作会根据您的个人目标而有所不同，但是我们大多数人每天只需延长几分钟就可以受益。（需要一种简单，快速的方法才能开始伸展？查看我的8-minute total-body standing stretch routineyou can do anywhere, anytime.)
2.使用静态拉伸进行热身
长时间持有伸展，也称为静态拉伸，可能实际上是妨碍您的表现during some types of activity (such as sprinting, weight lifting, etc.).
解决方案：Dynamic stretching, or moving through a specific range of motion with movements like arm or leg swings and hip circles, is a more effective way to prepare your muscles for a workout. Save the static stretching for after exercise or even a stand-alone stretch session.
3. Focusing on the same muscles (or stretches) over and over
Many people focus only on certain areas of the body, repeating stretches over and over. This can create an imbalance of flexibility. If you only focus on stretching your hamstrings, for example, and neglect to stretch their opposing muscle group (the quadriceps), it may eventually cause an impaired range of motion. Over time, this could lead to joint pain or even injury.
解决方案：Pair your stretches, and pay attention to your body alignment. If you stretch one muscle group, for instance, be sure to spend an equal amount of time stretching the opposing muscle(s). And, if you regularly engage in repetitive motions, such as golf swings, you may need额外的平衡拉伸和动作to help rebalance your body.
4.强迫
我们都看到了电影或电视节目中的那个有趣的家伙，他跌入舞池上的分裂，却必须被带走，因为他无法站起来。虽然这是强迫伸展运动的极端例子，但这是一个很好的证明，表明它的操作多么容易以及发生时会带来多么痛苦！强迫身体超出其极限似乎是提高灵活性的好方法，但是在过度使用和增加容量之间有一条很好的界限。重要的是要知道防止受伤或肌肉损伤的差异。
解决方案：伸展时听你的身体。尽管您可能会感到有些不适，但您绝对不要延伸到实际疼痛的位置。学会识别身体的信号，并尊重自己的个人终点，以避免过度使用它。
5.伸展错误的位置
Just like there is a safe way to squat, there’s also a specific way to perform certain stretches properly for maximum effect and minimal risk. Pigeon pose, for example, can cause knee strain if performed incorrectly. A more appropriate stretch may be reclining pigeon, which can be easier on the hips and knees for individuals who may not yet have the flexibility required to align the front leg and hip into the proper position for full pigeon. Working one-on-one with a trainer or closely with an instructor can help you learn and master the proper body alignment required to help you stretch safely and effectively.
解决方案：在进入姿势或姿势之前，请专注于适当的定位和技术，并避免更深的伸展，直到掌握了适当的技术为止。进入或伸出时，请务必谨慎。
Do you stretch regularly? Have you noticed any improvements since you started focusing on your flexibility? Share with us in the comments below!
