Passive assisted stretching can be an effective method to improve flexibility and joint mobility when done correctly. However, certain mistakes can hinder your progress or even lead to injury. Explore here six common mistakes to avoid during passive assisted stretching sessions:
Skipping warm-up exercises:
One of the most vital mistakes in passive assisted stretching is skipping the warm-up. Warm-up exercises increase blood flow to the muscles, making them more pliable and reducing the risk of injury during stretching. Start with light aerobic activities like jogging or cycling for 5-10 minutes before beginning your stretching routine.
Applying excessive force:
Pushing or pulling too hard during passive stretching can cause muscle strains or tears. It’s essential to apply gentle, steady pressure and avoid forcing your body beyond its natural range of motion. Communicate with your stretching partner to ensure they understand the level of pressure that feels comfortable and effective.
Neglecting proper breathing techniques:
Proper breathing plays a vital role in passive assisted stretching. Many people hold their breath or breathe shallowly during stretches, which can increase tension in the muscles and reduce the effectiveness of the stretch. Encourage slow, deep breathing throughout each stretch to promote relaxation and improve the stretch’s benefits.
Ignoring feedback from your body:
Ignoring signals from your body, such as pain or discomfort, is a common mistake in passive assisted stretching. Stretching should feel challenging but not painful. If you experience sharp pain or discomfort, gently release the stretch and reassess your technique or approach. Listen to your body’s feedback and adjust accordingly to prevent injury.
Focusing only on one muscle group:
Balanced stretching is essential for overall flexibility and joint health. Avoid focusing exclusively on one muscle group or area of the body during passive assisted stretching sessions. Incorporate stretches that target different muscle groups and joints throughout your body to maintain overall flexibility and prevent muscle imbalances.
Not holding stretches long enough:
Effective passive stretching requires holding each stretch for an adequate amount of time to allow the muscles to lengthen and relax. Rushing through stretches or not holding them long enough reduces their effectiveness. Aim to hold each stretch for at least 15-30 seconds, gradually increasing the duration as your flexibility improves.
