Not stretching at all. When you don't stretch, your body loses flexibility. Good flexibility not only increases athletic performance but also plays an important role in helping you stay injury free.
No Warm Up. Muscles don't stretch or contract fully until warmed. Expecting them to do so without preparing them two women stretching sets you up for tears and pulls. If you want to stay injury free, your body absolutely must warm up properly. Do something to gently increase the temperature of your muscles - walk a few minutes very easy on the treadmill or do a set of reps on the machines at a very low weight.
Not stretching enough. Whether you're exercising aerobically or lifting weights, warm up first, then stretch.
Not holding the stretch. By not holding the stretch you will be defeating the purpose of the stretch. Holding the stretch (Static Stretching) for a period of time will create more flexibility, loosen muscles and tight tendons, and reduces muscle tension.
Poor Posture. Poor posture can result in injuries. There are several streches where posture is extremely important for obtaining the proper stretch/
Poor form. Poor form can not only slow your results, but poor form can result in torn or pulled muscles, and torn tendons.
Examples of poor form include.
Bouncing. Bouncing while stretching can cause micro trauma in the muscle, which must heal itself with scar tissue. The scar tissue tightens the muscle, making you less flexible, and more prone to pain. This type of repetitive, bouncing stretch is called Ballistic Stretching and it can strain your muscles and tendons because they aren't quite warmed up yet.
