Training for flexibility should not hurt regardless of the type of stretching you are performing. There are a variety of stretching methods and techniques, but all of them should be done pain free.
Most people are familiar with static stretching, which involves holding a stretch over time for a particular muscle or muscle group. You should ease into the stretch until the first point of resistance. You will feel some mild tension, but hold the position for approximately 30 seconds. If you feel the muscle start to loosen up in the process then gradually move further into the stretch.
Conversely, moving into a pain-filled stretch can be very dangerous and result in injury to the muscle and connective tissue. Pain is actually a signal from your body to back off and relax the stretch. By moving too far into a stretch, the body will utilize a stretch reflex, which will contract or shorten the very muscles you are trying to lengthen. This reflex is really a form of protection against injury. Also, remember to breathe throughout the stretch because holding your breath can make your body tense up as well.
Just remember, stretching is very important for us all, but progress slowly through a pain-free range and you will see your flexibility improve.
No, stretching should not be painful. In fact if you feel pain, your body will reflexively tighten up which is counter productive to improving flexibility.
No. "No pain, no gain" does not apply. You should feel mild discomfort or general tightness worst case. I am a big fan of Active Isolated Stretching. AIS is actively moving through full range to tightness, and holding for 2 seconds max, then return and repeat. As the reps increase, so should the range of motion, PAIN FREE.
I would also highly recommend self myofascial release or foam rolling as safe alternative.
Continue Learning about Stretching
Stretching
Stretching should be performed at the beginning of any exercise or workout. It elongates and strengthens muscle preparing them for exercise and reduces the risk of injury. There are stretching exercises for the back, legs, arms, n...
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