HOW to STRETCH and not HURT yourself

Tip #1:  Don't try to do this

1.  Stretch HOT!
Ideal inner body temperature should be 103.5 degrees.  That means you should warm up BEFORE stretching, or stretch in a warm room.  That doesn't mean it needs to be hot yoga: that seriously raises your core temperature, and you need to drink some MAJOR water to make sure you don't faint like a distressed damsel.


Note:  If you are pregnant, you should not be raising your core body temperature above 101 degrees.  This is because the baby has a body temp of 1 degree celcius higher than you!
AND fetus's can't sweat the way you can.  So if you wanna work out hard, get thyself a rectal thermometer.  Sexy. 

2.  Stretch SLOW.
A good stretch is warm, and doesn't seem like its straining you to the max.  You feel some burn, but not so much that your sarcomere's and muscle fibers are liable to tear.  No super stretch or major burn is happening.  You're not shaking.  You've got it under control. 

3.  Stretch LONG.
Hold your hot, slow stretch for a long time.  Ballet students hold each stretch for about 2 minutes; longer is not a problem.  Bouncing, however, will not increase your viscous flexibility.  Hold it loooong.  Use the 2-minute setting on your electric toothbrush at the same time, perhaps, and kill two birds with one stone.

4.  Stretch Often:
If you get into a daily stretching routine, you will begin to feel how tight you become after sitting, sleeping, or just *not stretching* for a length of time.

5. Build some MUSCLE:
Being hyperflexible without muscle mass can cause injury!  Those muscles stabilize your joints so they don't just move every which way.  So don't neglect the iron pumping just because you're stretching well.