Inflexible flexibility?

Research shows that you can get minimal (mostly temporary) benefits from static stretching (held stretches).  Static stretching will mostly just increase our stretch ‘tolerance’.  After many sessions/weeks of consistent static stretching, some these flexibility/lengthening benefits may remain.  However, research demonstrates that this passive version of stretching typically does not translate to injury or soreness prevention, nor does it contribute to the dynamic mobility and stability required for sports and activities of daily living.

Also, we all have a genetic (non-modifiable) structural limitation/potential of our flexibility due to various physiological factors including joint shape.  For example, (over) stretching may reduce soft tissue tightness on one side of a joint but the other side of the joint may get pinched, impinged and potentially degenerate to osteoarthritis.

If you stretch statically but don’t build strength (stability), your functional mobility will NOT increase because your muscles/nervous system can’t stabilize your joints safely in that new range of motion.  Therefore, uneducated (without strength) flexibility can result in an increase in injury risk to your muscles, tendons, ligaments and/or joints.

Since protection and safety is paramount for our survival, we have very fast acting (myelinated=highest priority) neurological feedback loops from our joints (think potential joint dislocation) even before our muscle/tendons reflexively respond (via proprioception/muscle spindles).

These feedback loops send the message that may sound a little like this: “CAUTION, uneducated, unstable, uncontrolled flexibility present.  LIMIT MOTION!”.  Our nervous system will respond with an increase muscle tightness/tone.  These signals send the message to re-tighten and re-stiffen our muscles back to the range of motion that our muscles can more safely control and stabilize. 

Control (strength), especially with a load (body weight, bands, weights etc.), at end range is necessary for lasting range of motion improvements.

So, to increase mobility (the useful version of flexibility), add resistance training.  For example, the bottom of a squat or lunge will only remain flexible if you spend some time (safely) exploring stability/strength at/near your current end range.  Ideally, small movement in various directions would be done at the bottom of a squat/lunge instead of bouncing off the bottom due to forced/excessive reps and/or a weight that is too heavy.  This end range exploration will increase your useful workspace (mobility).

In summary,

  1. Flexibility does not by itself increase your useful range of motion.
  2. New flexibility is temporary without the addition of stability/mobility/strength.
  3. Flexibility is not the goal. The goal is to improve our controlled/safe range of motion.
  4. Some form of resistance or a safe load at joint end ranges will educate, improve and maintain your working range of motion.
  5. As we age, the alternative is a slow reduction in useful range of motion, tightening and associated weakness leading to injury, falls, and overall frailty.