MANILA, Philippines — Whenever we discuss stretching, we cover what flexibility is, what it does for you, when might be a good time to do it, how it should be done and all the benefits you reap if you do it correctly.  What we haven’t quite touched on is when NOT to stretch.  Because stretching is such a worthwhile activity, the list isn’t very long, but it’s good to be aware of, just in case…

• Researchers say that walking into a gym or onto a field and preparing for a sport by stretching can put the body at risk because the muscles and joints being stretched have not been properly warmed up and are still cold. The idea is that stretching in itself isn’t enough movement to increase the body’s temperature, which means that you’ll be pushing and pulling at bodyparts that aren’t ready to be moved through the range of motion.

To warm up properly, enough to be able to increase blood circulation through the muscles to literally warm them up for safe stretching, you need to perform an activity close to what you aim to be doing for your workout proper - if you intend to run, you can warm up by walking or brisk walking; before resistance exercise you may want to do a few minutes on the rowing machine.

• Another good time to reconsider typical stretches is right after an injury.  Physical therapy is excellent for rehabilitating injuries but don’t try stretching on your own before a professional or your doctor has given you the okay and taught you the proper exercises.

• Getting competitive in a yoga, Pilates or stretching class is a no-no if you haven’t been stretching regularly.  If your office group decides that this weekend is the time to attend a class together, you’re likely going to be tempted to show off how flexible you usually are.  But if the past few weeks - or months - have been busy enough to keep you from your regular stretching routine, it might be better to skip the workout unless you’re disciplined enough to know when to dial it back or even stop.

• After a large meal!  I’ve mentioned it before - a feeling of fullness can be very uncomfortable during a stretching class.  If you know what time the class is going to begin, adjust your meals and your snacking so that you have enough energy to do well and still feel light.

• Many women benefit from stretching classes before and even during their periods.  But if you’re the type who feels dizzy when bending over at this time of the month, choose to skip the class or just don’t perform the inversions - no head stands, elbow balances, etc.

Heel and Achilles Tendon Stretch

This is a great stretch for the calf muscles, Achilles tendon and the heel.  Make sure you don’t overstretch this area or move suddenly into or out of the stretch.  Once you learn what you should be feeling in this position, if it isn’t a convenient time to do the full position, you can even do a mini version of it, with the front leg only slightly forward and the back leg just slightly extended, and still manage to get a bit of a stretch out of it – which is definitely better than nothing.

 Stand close enough to a wall or well-supported cabinet so that you can hold onto it comfortably with both arms stretched out in front of your chest and your hands propped up against it.  Take a lunge step forward, with the foot flat on the floor and the ankle directly under the knee.  The other leg should be extended behind, with the knee gently straight and the heel on the floor.  Adjust the leg in front and move the back leg further back so that you feel the stretch in the calf and heel of the back leg.  You can feel even more of a stretch in that area if you bend your elbows and shift your weight forward, but making sure not to let the knee pass the ankle.  Hold for a few, relaxed breaths, then change sides.  Repeat more often as you increase flexibility.