Holding a stretch for only a few seconds does little to increase your flexibility and may also result in injury. The right way to stretch: hold still (no bouncing!) for at least 20 to 30 seconds.
Another common cheat comes during a hamstring stretch, says Rubenstein. If you round your back so you can reach farther down your extended leg, you're preventing your hamstrings from actually getting stretched. It also puts unnecessary strain on your back.
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