Stretching makes things worse / I am getting more pain from stretching. What should I do?

First, identify which stretches are aggravating your joints. Then ask yourself:

Do I have limited range of motion in these stretches—or do I already have good range?

If you have good flexibility but stretching causes pain:
- Focus on strength and control, not relaxation.
- Use contract/relax techniques to activate muscles during the stretch
- Prioritize reactivation and stability work

If your range of motion is limited in those stretches:
1. Watch "How to Stretch Properly for Flexibility": https://youtu.be/XhAdwWv5hws
2. Do tissue work first to prep the muscles before stretching
3. Ease up on intensity—aim for a light to medium stretch, never forcing into discomfort or pinching
4. Use contract/relax to build awareness and control in the target muscles