Chiropractor Abe Avender debunks a common myth about stretching: The more intense, the better. Instead, gentle and prolonged stretching is far more valuable than wrenching your muscle in ways that strain it and cause it to immediately contract as a stress response.

The discomfort caused by stretching should be around 2/10 on the discomfort scale, Avender advises. If you're diligent and consistent about stretching, small changes will occur over time that can make a big difference in injury prevention and performance. Remember: Smarter, not harder!