The 3 Biggest Stretching Mistakes A Peloton Instructor Sees All The Time

Stretching is something we all know that we should do (for the sake of mobility, easing muscle stiffness, and recovery). However, many of us were likely never coached, or poorly coached, on how to do so properly—resulting in flowing through routines that can actually delay progress towards those goals. 

Stretching shouldn’t feel like something is an inch away from snapping. 

“If you’re in a stretch, and you are pursing your lips, furrowing your brow, making a face that would scare a small child, you have to back off (just a little bit),” says Corbin. “It should not invoke terror on your insides. That’s going to get in the way of progress.”

The next mistake is, “rounding your back in stretches that don’t require the back to be rounded,” says Corbin. 

When you round your spine (especially in stretches like hamstring or forward-fold positions), you take tension off the muscles you’re trying to stretch and shift it into the lower back instead. That means the hamstrings or hips may not get much of a stretch at all, while the spine absorbs more of the load. Over time, this can also reinforce poor movement patterns. 

Lastly, Corbin emphasizes that you never want to compromise your form to get deeper into the stretch. While it might feel like you’re making progress, sacrificing alignment often means the stretch is no longer targeting the intended muscles.

For example, twisting the hips, collapsing the chest, or shifting your weight to reach farther can redirect the stretch to other areas (or reduce the stretch on the muscle entirely). 

“Remember, it’s not about stretching really intensely twice a year. It’s about stretching regularly, being proud of your gradual progress, and enjoying yourself,” says Corbin.