Flexibility: Understanding Optimal Range, Risks of Hypermobility, and Safe Practices

Is it true you Cannot be too flexible?

No, the notion that you "cannot be too flexible" is a misconception. While optimal flexibility is crucial for health and performance, excessive flexibility, known as hypermobility, can lead to joint instability, increased injury risk, and compromised functional strength.

The Nuance of Flexibility: More Than Just Range of Motion

Flexibility refers to the absolute range of motion (ROM) available at a joint or series of joints. However, it's critical to distinguish between passive flexibility (the range you can achieve with external assistance) and active flexibility (the range you can control using your own muscles). More importantly, we must consider mobility, which encompasses flexibility but also includes the strength, coordination, and neuromuscular control required to move through that range of motion effectively and safely. The goal is not limitless range, but rather an optimal range that supports efficient, pain-free movement and athletic performance without compromising joint integrity.

The Risks of Excessive Flexibility (Hypermobility)

While often perceived as an athletic advantage, particularly in activities like gymnastics or dance, excessive flexibility can pose significant drawbacks when it extends beyond the body's natural anatomical limits and control mechanisms.

• Joint Instability and Injury Risk: Ligaments are non-contractile tissues primarily responsible for stabilizing joints. When ligaments are chronically stretched or naturally lax (as in hypermobility syndromes), they provide less passive support to the joint. This can lead to increased susceptibility to:
  • Sprains
  • Dislocations or subluxations
  • Impression or nerve impingement
  • Chronic pain due to microtrauma
• Reduced Proprioception: Proprioceptors, sensory receptors in muscles, tendons, and joint capsules, provide information about joint position and movement. In hypermobile joints, where tissues are overly stretched, proprioceptive feedback can be diminished. This reduced awareness can impair motor control and increase the risk of awkward movements and subsequent injury.
• Compromised Force Production: Muscles generate force most efficiently when they operate from a stable base. If a joint is excessively mobile, the muscles surrounding it must work harder to stabilize the joint before they can effectively produce movement. This can lead to:
  • Reduced power output in athletic movements
  • Increased muscular fatigue
  • Compensatory movement patterns that place undue stress on other joints or tissues
• Connective Tissue Considerations: In some cases, generalized hypermobility is a symptom of underlying connective tissue disorders (e.g., Ehlers-Danlos Syndrome, Benign Joint Hypermobility Syndrome). These conditions involve structural differences in collagen, leading to widespread tissue laxity and a higher risk of musculoskeletal and other systemic issues.

The Benefits of Optimal Flexibility

Achieving and maintaining an appropriate level of flexibility is undeniably beneficial and forms a cornerstone of physical health and fitness.

• Improved Movement Efficiency: Adequate flexibility allows muscles and joints to move through their full, intended range of motion without restriction. This translates to smoother, more efficient movement patterns in daily activities and athletic endeavors.
• Enhanced Injury Prevention: Optimal flexibility helps balance muscle length and tension around joints, reducing the likelihood of muscle imbalances that can contribute to injury. It also allows the body to absorb external forces more effectively and adapt to unexpected movements.
• Reduced Muscle Soreness and Tension: Regular, appropriate stretching can help alleviate muscle tightness and reduce post-exercise muscle soreness (DOMS), contributing to faster recovery and a greater sense of well-being.
• Better Posture: Balanced flexibility, combined with adequate strength, supports proper skeletal alignment, reducing strain on the spine and other joints and improving overall posture.

Understanding Hypermobility vs. Optimal Flexibility

It's crucial to understand the distinction between having a healthy, functional range of motion and exhibiting hypermobility.

• Defining Hypermobility: Clinically, hypermobility is diagnosed when a person's joints move beyond the typical, healthy range. This can be localized to one or a few joints or be generalized throughout the body. Tools like the Beighton Score are used by healthcare professionals to assess generalized joint hypermobility.
• Assessing Your Flexibility: While professional assessment is best for diagnosing hypermobility, you can generally gauge your own flexibility by observing your ability to perform everyday movements and stretches without pain or excessive strain. A healthy range of motion feels comfortable and controlled.

Achieving "Optimal" Flexibility: A Balanced Approach

The goal should always be to achieve a functional and optimal range of motion, supported by strength and control, rather than simply maximizing stretch.

• Dynamic Stretching: Performed as part of a warm-up, dynamic stretches involve moving your limbs through a full range of motion, preparing muscles for activity. Examples include leg swings, arm circles, and torso twists.
• Static Stretching: Best performed after exercise or when muscles are warm, static stretches involve holding a stretch for 15-30 seconds to gradually lengthen muscles and improve flexibility.
• Proprioceptive Neuromuscular Facilitation (PNF): An advanced stretching technique often involving a contract-relax method, PNF can lead to significant improvements in flexibility by engaging the nervous system to relax target muscles.
• Strength Training: Paradoxically, building strength through a full range of motion is one of the most effective ways to improve active flexibility and stabilize joints. Strong muscles can actively control and protect the joint throughout its available range.
• Listen to Your Body: Never stretch into pain. A mild pull or tension is normal, but sharp pain indicates you're pushing too far and risking injury. Progress gradually.

When to Seek Professional Guidance

If you experience persistent joint pain, recurrent dislocations, suspect you might have hypermobility, or are unsure how to safely improve your flexibility, consult with a qualified professional. A physical therapist, kinesiologist, or sports medicine physician can provide an accurate assessment, diagnose any underlying conditions, and develop a personalized, safe, and effective flexibility and strengthening program.

Conclusion: Strive for Optimal, Not Maximal

The adage "you cannot be too flexible" is misleading. While flexibility is a vital component of physical health and athletic performance, an excessive range of motion can compromise joint stability, increase injury risk, and hinder functional strength. The intelligent approach to flexibility training emphasizes achieving an optimal and controlled range of motion, supported by adequate strength and neuromuscular control, ensuring your body is resilient, adaptable, and capable of moving efficiently and pain-free throughout life.