Updated: Apr 11, 2021
1. Stretching an injury:
During the first 72 hours after an injury avoid any types
initial treatment for soft tissues injury (R.I.C.E) rest, ice, compression and elevation
2. Stretching too hard:
When the muscles are stretched too hard or to the point of
pain, the body employs a defence mechanism called the
This is the body’s safety measure to prevent serious damage
occurring to the muscles, tendons and joints.
The stretch reflex protects the muscles and tendons by
contracting them, thereby preventing them from being
So to avoid the stretch reflex, avoid pain. Never push the
stretch beyond what is comfortable.
Only stretch to the point where tension can be felt in the
This way, injury will be avoided and the maximum benefits
from stretching will be achieved.
3. Stretch holding time:
For the muscles to relax and start to lengthen, each
stretch should be held for at least 30-60 seconds and
repeated at least 2-3 times.
4. Warm up:
Warming up prior to stretching increase muscles
temperature, this help to make muscles loos to ensure
the maximum benefits from stretching