Five Common Misconceptions About Flexibility

Sometimes false information can get pretty far. Here are some fallacies to ignore while flexibility training in the new year.

Uncomfortable but not "painful"

1. Stretching should be painful if you are doing it right

This is absolutely incorrect. In almost every physical activity you are instructed to stop when you feel pain, why would stretching be any different? Yes, you may feel some level of discomfort, but pain is never a good sign when flexibility training. When stretching we want to relax certain muscles so that they can extend while contracting other muscles to support and deepen the movement. ​If you feel pain, your nervous system might be panicking and pulling the muscle you need to relax. Forcing yourself to deepen a stretch while your body is in this panic mode might put excess tension on your tendons (the bands that connect your muscles to the bones) or "stretch" your muscles in a non productive way. Alternatively, if you feel a shooting pain down your limb it is likely a nerve issue (muscles do not run down entire limbs) and it would be better to employ nerve flossing techniques than to keeping pushing a stretch.

Running away from flexibility?

#2 Certain sports "reverse" flexibility

"You cannot run or weight-lift if you want to get more flexible." This is something I once believed. In truth, sitting hunched behind a desk all day is also a great way to stiffen up. In general, strength training is a good thing for a strong, flexible body. The issue comes when the training excludes end of range movement. If it assists in your sport, develop strength in the end of range (for example, perform push ups all the way to the ground and up even if you have to go on your knees at the end). Also take some time during your cool down to relax and extend the muscles that did most of the contraction work and strengthen the ones that did most of the extending work. Enjoy your non-"flexibility" related activities as long as you don't ignore flexibility completely.

#3 Flexibility training is a passive activity

Nooo! What is the point of being a weak noodle? If you don't want to flop around like a fish and actually want your flexibility gains to stay, you will need to develop strength in your flexibility. Flexibility training should involve a mix of active and passive exercises so that you have full mobility in your lubricated and supported joints and strong dynamic muscles.

Furthermore, you are much less likely to injure yourself if your body can support and control your level of flexibility. Those people you see doing contortion and ballet are incredibly strong and had to train their strength at end range mobility to perform beautiful and breathtaking movement.

I got my needle scale training once a week with a coach

#4 Stretch everyday to improve

Whatever your fitness goals may be, maxing out everyday is more likely to cause injuries than progress. Your body need time to relax, heal, and adjust in order to come back stronger. Stretching (no pun intended) your limits on a daily bases will wear down your muscles without giving them time to heal. If you want to make progress start slow with maxing out one or two days a week and build up. You are welcome to cross train or do "light" stretching (which will be different depending on your level) on off days, but do not max yourself out everyday seven days a week. If your main goal is maintenance then this is a bit different as you can do the same activity often without "pushing" yourself.

#5 You do not need a warm up to stretch

You need to warm up before stretching so that you do not injure yourself. Just as you will not be your most flexible when you pop out of bed – you will not reach the same level of flexibility before warming up. Furthermore, especially for stretching, warming up might be more than just getting the body warm. It might include belly breathing to relax the nervous system, nerve flossing to be able to go deeper into stretches, and hydrating to lubricate the body. Little steps like these might make a huge difference in how deep you can go into a stretch.

#flexibility #tips