8 Common Stretching Mistakes… and What to Do Instead
Stretching might seem simple — reach, hold, done. But if you’ve ever felt like your flexibility isn’t improving, or you keep dealing with the same tight spots, you’re not alone. Most people haven’t been taught how to stretch in a way that actually works with their body — especially when you understand how fascia (the connective tissue surrounding muscles, joints, and organs) influences mobility and tension.
Whether you’re dealing with stiff hips, a cranky lower back, or just want to move better in your daily life, avoiding these mistakes can make a huge difference in how your body feels and functions.
1. Stretching cold
Your body isn’t designed to go from stillness straight into a deep stretch. Fascia, like a sponge, needs movement and warmth to become pliable. Trying to stretch when you're cold is like pulling on dry rubber bands — things snap. Always start with dynamic movement to get your blood flowing and tissues warm. Walking, mobility drills, or gentle bouncing prepares the body for deeper, more productive stretching later on.
2. Forcing a stretch
If you’re gritting your teeth and holding your breath, you’re not doing your body any favors. Fascia responds to gentle, sustained input — not force. Pushing too hard can cause your nervous system to tighten up and resist. Instead, ease into stretches and use breath to guide the depth. Your body will open more when it feels safe.
3. Stretching injured areas too soon
In the first 72 hours after an injury, stretching can actually slow down the healing process. Early on, your body needs rest and gentle movement, not lengthening. As healing progresses, you can reintroduce light, supported stretching — but always with care and intention. Let your body guide you, and focus on restoring balance over time.
4. Only doing static holds
Static stretching has its place — but not before your body is warm. And certainly not as your only tool. Movement is key to unlocking the deeper layers of fascia, which wraps around muscles, bones, and joints. Prioritize dynamic stretches and mobility work first. Once your tissues are warm and responsive, then settle into slower, longer holds if needed.
5. Doing the same stretches over and over
Your body moves in spirals, diagonals, and across multiple planes — not just straight lines. If you always do the same three stretches, you’re likely missing key areas and reinforcing imbalances. Change your angles, directions, and positions to access different fascial lines and movement patterns. Your body loves variety.
6. Trying to stretch everything
Not every part of your body needs stretching. Overdoing it — especially in areas that are already mobile — can cause instability and throw off your movement mechanics. Instead, focus on the tight, sticky, or restricted areas, and aim for balance between the left and right sides, and front and back of your body.
7. Holding your breath
Your breath is a powerful tool for releasing tension — especially in fascia. Holding your breath during a stretch creates resistance and signals your body to tighten. Try exhaling slowly into the stretch, and let your breath guide how far you go. You’ll find more space and release when your nervous system is calm.
8. Looking for a quick fix
Stretching once or twice a week won’t undo years of tension. Just like strength or endurance, improving flexibility takes consistency. But the good news is, small, intentional sessions done regularly can lead to big changes. Your fascia adapts to how you move — so the more you move well, the better your body will feel.
Final Thoughts
Stretching isn’t about chasing pain or pushing harder. It’s about working with your body — and your fascia — in a way that feels sustainable, supported, and smart. When you stretch with intention and curiosity, not only does your flexibility improve — your movement becomes more fluid, your posture shifts, and everyday tasks get easier.
If you're not sure where to start, we’re here to help. Whether you're recovering, stuck in a stiffness cycle, or just wanting to move better, we’ll meet you where you're at.
And honestly — nothing feels better than having someone stretch you. Let your body be supported while you let go of the tension that’s been holding you back.