Which stretches are dangerous?

[GhostFighter]

Which stretches shouldnt i be doing?

Ive heard that bending over and touching ur toes is bad and could damage ur lower back, is this true because i do these everyday!

[tonydee]

Which stretches shouldnt i be doing?

Ive heard that bending over and touching ur toes is bad and could damage ur lower back, is this true because i do these everyday!

I think it's safe if you make an active effort to keep the back straight. One I have heard is dangerous is the "hurdlers'" position... sitting on the ground, one leg out straight with foot facing upwards, and the other thigh perpendicular along the ground with the knee bent so the foot tucks in behind your backside, with the ankle twisted so the rear foot faces backwards. Apparently it's nasty on the rear knee and ankle, but I sometimes do it anyway as it's about the only stretch I can find that leads in to the front splits, which is the "ultimate" static stretch for my style of kicking. I don't get students to do it though.

Cheers,

Tony

[Jay]

I have heard various things about different stretches. The problem is you never really know until you get injured.

I do the ones that are comfortable and the ones that are not comfortable I do not do.

I imagine that its the same for everyone some are easier than others.

[qbushido]

the hurdlers stretch just feels wrong to me, I dont like the idea of stretching joints.

[Turtle]

What I've always been told is that any stretch can be dangerous if done improperly, but most aren't if they're done correctly.

Advice I've heard: Don't bounce in a stretch — that can tear your muscles. Stretching should feel like stretching, but if it's causing sharp pain or cramping, you're doing something wrong. Don't overstretch — if you can't quite reach your toes, that's fine, just try and get closer than last time. Certain stretches have to be "worked towards" — if someone is unfit or hasn't been loosening those muscles, they could damage them. Make sure you are using good posture and have good alignment. When in doubt, don't do it or check with a professional (physical therapist, trainer, etc.).

There are some good tips online if you google "unsafe stretching," and a couple of sites show the stretches and exercises that are most commonly done wrong and alternatives that are safer.

[connor_zen]

This might help:

http://jujitsuannex.tripod.com/riskstretch.htm

[hx35543]

Avid weightlifter for better part of 20 years, stretched in every possible position. Turtle is right, they can all do some damage if done properly. Another important thing to remember is, warm up before you stretch. Trying to stretch a cold muscle can be really nasty. Just do a couple of light sets of whatever you're working and then get in to your stretching. You'll be able to get a better stretch with less risk of injury.

[Karatequeen]

I never realised just how many stretches were dangerous before I started martial arts.Even star jumps are dangerous...

[Kuma]

Avid weightlifter for better part of 20 years, stretched in every possible position. Turtle is right, they can all do some damage if done properly. Another important thing to remember is, warm up before you stretch. Trying to stretch a cold muscle can be really nasty. Just do a couple of light sets of whatever you're working and then get in to your stretching. You'll be able to get a better stretch with less risk of injury.

Good advice. I'd just add that you do what feels good and relaxing to you, and avoid anything that hurts you or where you feel it in a joint. Bouncing stretches can be bad too.

[Karatequeen]

Whatever stretchs feel uncomfortable to you,you should not do them.Practice the ones that you have difficulty with that you know are safe at home,so that you can be better at them!