Stretches deemed "controversial" and here is why...

Stretching and flexibility training have countless benefits as is well-known, however what is NOT so well-known and often NOT explained by some instructors (particularly those with "questionable" credentials) is that performing certain types of stretches are not without risk and may cause injuries. Most stretches, when performed properly with correct posture, form and technique, are quite safe, however there are some very controversial stretches that have the potential to cause serious injury and have been deemed dangerous for many people. As always please discuss any exercise regimen with your trusted physician BEFORE you begin and do inquire with any potential instructor exactly what the exercise class entails before you sign up. In addition, check the credentials of any exercise instructor/trainer before committing to anything. 

1) The Inverted Hurdler's Stretch is thought to place very high stress on the inside of the knee and could cause stress and pain on the kneecap. This should not be performed by anyone with a history of low-back or knee pain with most healthcare professionals believing this should not be performed by most clients/patients.

2) The Plow is a common posture used in certain exercise classes however since the head is lower than the hips, this stretch places very high stress on the spine and the neck. If this stretch is not performed with EXACT technique, the spine is then at much greater risk for serious injury. Anyone with a history of back or neck injury should avoid this stretch as should individuals with high blood pressure (hypertension).

3) The Shoulder Stand is another common stretch used in certain exercise classes and since it is an "inverted" stretch similar to the Plow it should be avoided since it places such high stress on the shoulders, neck and spine. Those most at risk would be those with any history of neck or spine injury and those with hypertension.

4) The Straight-leg Toe Touch is one of the most common hamstring stretches, however this could place the vertebrae and cartilage discs of the lower back under very high stress. Anyone with a history of herniated discs or pain that runs in the back of the leg should avoid this particular stretch. Additionally, those with poor flexibility may try to hyper-extend the knees which could place too much stress on the ligaments of the knees.

5) Arching Quadriceps is designed to stretch both the quadriceps and the hip flexors but since it places extremely high stress on the kneecap and and the other tissues on front of the knee joint it should be avoided by those with any history of knee injuries. Most healthcare professionals advise their clients/patients to avoid performing this stretch because of the compression of the kneecap into the knee.

***Why would anyone do these stretches if they are potentially dangerous to so many? The reason is that some are used in certain specific sports such as mimicking a hurdler going over a hurdle. Others are used in martial arts or gymnastics. For most people, however, there are much safer positions that can be used to stretch specific muscles. Therefore clients need to be properly educated regarding stretching technique and posture with only the safest exercises taught to meet the goals of the program. This is why trainers certified by nationally recognized and respected accrediting bodies are a better choice to protect the public.***