We all know it’s important to stretch when you work out, but how much is enough? Is it possible to be too flexible?
The trick is to strike a good balance between your strength and your flexibility. Muscles provide support to joints, so it is important to keep them strong, but it is equally important to maintain their normal range of motion.
When there is too little flexibility around the joint, you risk being injured. With exercise, particularly resistance training, as muscles strengthen, they shorten and become tighter. Stretching helps to elongate muscles.
Although most people lack flexibility, some people are naturally overly flexible. This usually begins at an early age and can be associated with joint pain or discomfort, often referred to as “growing pains.” As children get older and are more active, the muscles become stronger and tighter, usually lessening the looseness of the joints and decreasing symptoms. When symptoms persist into adulthood, they can mimic other con-
ditions such as arthritis, so it is important to get the correct diagnosis.
Just as with lack of flexibility, when there is too much flexibility in a particular joint, stability is compromised and injury risk increases. The joints are supported by surrounding muscles, tendons and ligaments.
Tendons connect muscles to bones and are very elastic, while ligaments connect bone to bone and are much less elastic. Ideally, there should be enough elasticity to allow for full range of motion, yet not so much that the joints are unstable.
Adults who are overly flexible should engage in strengthening exercises, but be careful not to overtrain or overstretch, to help avoid possible dislocations, strains and sprains.
They should also avoid overemphasizing the end range of motion of the exercise, such as when doing a biceps curl. Here, slower speed of movement is important, as well as maintaining careful control of the weight lifted to avoid overextension at the bottom of the repetition.
Once having reached maximum length, attempting to stretch the muscles further only puts needless stress on tendons and ligaments.
Although ligaments are very strong, when stretched 6 percent beyond their normal length tearing often occurs.
As to how much stretching is necessary, this depends on the type of workout performed and other individual factors, such as prior injuries, activity levels and current range of motion. Generally speaking for healthy adults with normal flexibility, it is safe to stretch to the point of mild tension on a daily basis, three to five times per stretch and for 10 to 30 seconds per stretch.
Keep in mind that not all stretches are appropriate for everyone. Range of motion varies from person to person and can be affected by age, gender, health and exercise habits, so check with your doctor if you are unsure.
Warm up before stretching. This can be as simple as a five-minute walk or light jog, and stretch again after working out.
It is important to relax during the stretch, and maintain a slow, normal breathing pattern.
