The Right Way to Stretch

For many people, it’s part of the morning routine: brush your teeth, comb your hair, get that first cup of coffee, and do some stretching, like touching your toes, the way you learned to do when you were a kid. After all, we know that stretching is a common exercise for dancers and athletes, who use complex stretching routines to prepare for extreme physical activity.

But there’s a big problem: it’s hurting us, and we really need to stop.

That’s the opinion of mind and body fitness expert Anat Baniel, author of Move Into Life: The Nine Essentials for Lifelong Vitality (Harmony Books), who believes that stretching is an activity – contrary to the health and longevity of our muscles.

“Muscles aren’t meant to be stretched like that,” she says. “Muscles are meant to contract and relax. Stretching them puts stress on them, and rips muscle fibers, forcing them to constantly repair themselves after each time you stretch. Your body’s movement shouldn’t cause repeated damage. It should be more harmonious, and flow naturally.”

Baniel still believes in the ritual of touching one’s toes, but has devised a method of stretching that actually increases flexibility and motion, without damaging muscles.

“Many of us have tried to touch our toes while standing, just to discover – again and again – how out of reach they are for us,” Baniel says. “My method introduces just a few variations that should make a noticeable difference.”

Here’s what she advises. First, stand up, spread your feet comfortably, gently bend down, and let your hands move toward your feet. Notice how far you go, without forcing, and come back to standing. Then:

Stand, spread your legs comfortably, bend your knees a little, and put your right hand just above your right knee, on your thighs. Put your left hand just above your left knee. Then lean on you legs with the weight of your upper body resting on your hands. Begin to round you back and at the same time pull your belly in and look down at your belly. Then gently arch your back, push your belly out, lift your head, and look up. Go back and forth like this four or five times.

Come back to standing and simply bend forward and take your hands down toward your feet. Is there some change already?

Stand with your feet spread, your knees bent a little, and this time lean with both hands on your left leg, just above the knee as before. Very gently and slowly round your back and look down, then arch your back, free the belly muscles – push them out – and look up. Go back and forth four or five times. Then stand and rest for a moment. Feel how you stand.

Stand with your knees a bit bent and spread, and this time lean with both hands on your right knee. Very gently and slowly round your back and look down, then arch your back, free your belly muscles – push the belly out – and look up, Go back and forth four or five times.

Stand up with your feet spread comfortably and simply bend down and feel if you can bend more easily and father than before. Baniel now suggests you check to see if your toes are closer to your hands.

“They should be, because the variations provided by this exercise supplied your brain the information it needed to figure out how to let go of tight muscles and tendons,” she says. “You were able to quickly and safely accomplish much more than you might have accomplished by stretching.”

Born in Israel, Anat Baniel, who has a master of arts in clinical psychology, lives and works in San Rafael, CA and has established a reputation as one of the world’s authorities in finding ways to access the brain to overcome pain and limitation and increase vitality. Baniel is a mind/body/fitness expert who apprenticed under Dr. Moshe Feldenkrais, an Israeli scientist and one of the pioneers of the mind/body movement. It was through her work with tens of thousands of people whose lives she helped transform, that she developed the Anat Baniel Method. Her method is designed to improve human functioning through movement with attention, variation, awareness, turning on the learning switch and more. Anat’s approach to a creative and energetic life is based not only on the all-important regimens of diet, exercise, and stress management, which many of us are already following, but upon providing the brain with what it requires for us to grow, evolve and thrive.

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donna m.
donna m.4 months ago

of course i almost always warm up first with a long walk, or some easy dance moves

donna m.
donna m.4 months ago

i have no problem putting my hands flat on the floor, even in heels

donna m.
donna m.4 months ago

i'm also quite flexible and stretching is easy and feels good

donna m.
donna m.4 months ago

i love stretching...

Maggie W.
Maggie W.4 months ago

Thank you for the information.

Kim Janik
Kim Janik1 years ago

Good posting. Thanks!

Patricia G.
Patricia G.4 years ago

Thank you!

Masha Samoilova
Past Member 4 years ago

thanks, learned from my dancing days - and need to start up again

Angel White
Angel White5 years ago


Carlotta F.
Past Member 5 years ago

The issue as I learned it, growing up surrounded by dancers in my mother's modern dance company, was the bouncing. The bouncing while you stretched was thought to tear muscles. I only learned this from a few teachers. Some teachers coninued to do it, some didn't. But I agree, that stretching and bouncing probably tears muscles. I like the feeling of slowly stretching. Push yourself incrementally further, but don't bounce back and fourth.