These seven suggestions are about comfortable, attentive stretching. They are not a substitute for a rehabilitation plan.
1. Stay within a comfortable range
Move only within a comfortable range, without pushing through pain. Stop at the first mild pull rather than going further. gentle stretching options cover specific positions.
2. Move slowly
Move slowly enough to stay in control, and come out of the position the same way you went in.
3. Breathe naturally
Breathe naturally rather than holding your breath. You do not need to time movement to breathing. Stop if a position makes breathing difficult.
4. Use support
Use cushions or other stable supports if they make a position comfortable. A qualified clinician or instructor can suggest modifications appropriate to you.
5. Notice how you feel
Notice sensations without trying to explain them. Tracking is optional.
6. Keep movements small
Small, controlled movements may suit some positions. Avoid bouncing or pushing into pain, and follow any restrictions from your clinician.
7. Finish by noticing
After moving, notice how you feel. Feeling different or no different are both fine.
When stretching is not the answer
New pain, numbness, weakness, radiating symptoms or persistent limitations deserve a qualified assessment. Stop a movement that causes sharp pain rather than trying to stretch through it.
Related: slow movement.
