1. Stretching an injury:

During the first 72 hours after an injury avoid any types

of stretching.

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

stretch reflex.

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

stretched.

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

muscles.

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