Here are some tips that help you to stretch without getting hurt.
- Always stretch all muscle groups. It does not matter if your body is strong. You tend to neglect the neck when doing stretching. Stretch your neck muscles by placing the palm of your hand against the front of your head and push it. Then, do the same to the sides and the back of the head.
- Never over stretch. Think about your capabilities. You should not force yourself to execute any routine that your body is not ready for it. Gradually increase the stretching limits. Listen to your body. Cut down your range of motion if you feel your body is be too tired.
- Maintaining your position for 20 seconds is good for warm ups. But when you hold your stretching position for over 60 seconds to improve flexibility.