Flexibility training has numerous benefits, however, if done incorrectly, they can cause injury.

You may be wondering… ‘if these stretches are dangerous, why do people do them?’

Some of these moves mimic athletic activities, such as hurdlers.  If you used some of these stretches back in college when you were an athlete, it doesn’t mean you should try these moves later in life. Your joints may have since been compromised or perhaps, you may not be as ‘trained’ as you were years back.

Here are some controversial stretches, that may be potentially dangerous, especially if suffering from any knee, hip, back, neck or shoulder pain.

Don’t Do This: (Below)
Arching Quadriceps: This stretch was design to stretch the quads and hip flexors, however, it places high stress on the kneecap and joint.  Avoid, if there is any history of knee pain. To avoid any damage to the knee cartilage, use other techniques to stretch the quads and hip flexors.

Try this instead: (Below) If it is challenging to grab the foot, use a strap or towel to help assist. Keep the knees pulled in together and stand tall.  (right above) When laying on the floor, try to keep the back flat on the back. Keep the neck relaxed on the floor. Gently pull the knees into the chest.

Don’t Do This: Inverted Hurdler’s stretch – This stretch places high stress on the inside of the knee (medial collateral ligament) and may cause pain and stress on the kneecap (patella).  (Below)

Try This Instead: This stretch still focuses on the hamstring and slight upper back, without putting strain on this knee.  When stretching, it is important to not take the body to a full pain position, be gentle with the stretch and allow the body to relax before moving deeper into the stretch. Hold stretches for 30 seconds on each leg.

Want more? Try our Gentle Swiss Ball Yoga class