Stretching is Not for Everyone
Stretching is part of the self-care trend that has become synonymous with yoga, the latest activewear labels and biohacking activities touted for its longevity benefits. Stretching keeps muscle tissue pliable and nutrient-oxygen rich, helps to decrease the risk of injuries, reduces tension, and more. For some, stretching can feel daunting. Beyond feeling physically unpleasant, it can feel futile and painful! But for roughly 30 percent of the population, joint laxity contributes to overly loose joints that allow for greater than normal ranges, leading to stretches that feel easy and movement that overall is unsupported. Hypermobility is a predisposed, legitimate weakness of the connective tissue around the joint, leading to increased strains and sprains. In the worst case, it can result in dislocation. If you happen to be one of these people, stretching may feel a little easier for you but it's not the best strategy for improving muscle tone, alignment or reducing injuries unless it incorporates awareness-based modifications. Without understanding the underlying connective tissue symptoms, stretching can be more harmful than good.
Hypermobility or hyper-extension describes an extreme or larger-than-normal range whereby the limb moves away from the same joint axis-the result of insufficient stabilization. Those with hypermobility issues generally find it challenging to feel exercises or "connect"-part of a complex manifestation of engrained movement patterns, poor or unmapped proprioception, coupled with lax joint mobility. Pain symptoms related to hypermobility typically include pain in the hips, knees, elbows, fingers, wrists, or neck.
Hypermobility is influenced by one or all of the following:
Bone structure: the shape and depth of the joint sockets,
Muscle structure: muscle tone or strength
Proprioception: sensing how far you are stretching
Family History: specific, heritable.
Studies show that training with a full range-of-motion produces greater increases in muscle size. Increasing ROM is also key to avoiding muscle imbalance and it is a vital piece in addressing biomechanical inefficiencies and reducing injuries. However, stretching a muscle at its origin/insertion is challenging and it involves considerable awareness when there is an inherently excessive range. If you're hypermobile, you may find it difficult to experience muscle soreness even after "strenuous workouts" that would leave most people sore for days! That is because movement is being supported by overly flexible tissue rather than the muscles that support those joints. Learning when to stop and recognizing which muscles should be working through fine-tuning movement enhances performance outcomes. Hypermobile individuals especially benefit from focused attention, increased stability and strength around joints, as well as improved spatial awareness. There are two ways to do this:
Focus on exercises that promote alignment and proximal, centered movement requiring stabilization. As a result, muscles have to work better at maintaining and supporting the bones.
Choose closed-chain exercises and equipment that challenge proprioception (a tricky thing!), and spatial, and sensory awareness when reaching greater-than-maximum or larger-than-normal ranges (without feeding into the hypermobility loop).
It is vital to know when you are overstretching or have hypermobility in some or all of your movement patterns. A typical hypermobile pattern reveals a habit of locked elbows when bearing weight, such as in a plank or during resistance training. Other patterns include a pelvic tuck, locked knees and flattened arches. Unchecked, chronic pain and injury can develop. In the best case, hypermobility will hinder strength and fitness gains.
There is a significant benefit to strengthening the ligaments and muscles around a joint. For hypermobility, stability is possible with movements that emphasize stabilization. Control and awareness are at the heart of Contrology (the original Pilates technique). A program that improves muscle and joint function will also support the building blocks of overall strength and flexibility.
