CHAPTER III: FLEXIBILITY

Lesson 2
Dangers of Stretching

INTRODUCTION
Stretching is widely used throughout the world and most people believe it will do no
harm. However, little research and evidence support the efficacy of stretching, and there are
known dangers related to stretching.

LEARNING OUTCOMES

Understand the benefits of stretching to avoid injuries.

Value the significance of stretching

Let’s See What‘s On Your Mind

Direction: PROS AND CONS. Give at least 5 Advantages and Disadvantages of Stretching.
ADVANTAGE DISADVANTAGE (Possible risk of
overstretching)

Let’s Connect the Dots

1. Have you ever experience injury caused by stretching? If yes, what possible action
helped you to reduce the pain?
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2. In your own perception, is stretching could really help you in doing daily activities?
Explain why.
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Let’s Talk About It

Dangers of Stretching

Hypermobility, or the ability of a joint to move beyond the normal range of motion,
increases the risk of injury. Sprains, strains and tears can occur by elongating, or
stretching a muscle, beyond its normal capacity without building adequate strength. If a
muscle does not have sufficient strength, then it can be injured with even the slightest
movements or tasks.
Consistent stretching gives you excellent flexibility and mobility, but you must also make
progress in strength training as well. Stretching is not a cure-all, nor will it give you
perfect health. It may, however, enhance your quality of life and improve your daily
activities and exercise routines.

These are the possible risks in stretching.

Reduction in function from a loss of power. In other words, stretching caused
abnormal inhibition — weakness.
Stretching one muscle can also impair another muscle that was not stretched,
possibly through a central nervous system inhibitory mechanism. In other words,
by weakening a muscle through stretching, the brain and spinal cord may trigger
other muscles that are not stretched to become weak as well. This may occur, for
example, even in muscles in the left leg when those in the right leg are stretched.
 Some clinicians have demonstrated that stretching can cause prolonged muscle
problems that can last days and even weeks.
Stretching can produce damage in muscles, and that stretching can mask muscle
pain.
Increased range of motion/flexibility puts more stress on the joint, which is no
longer supported properly by the muscle, increasing the risk of injury.

How to Get the Most from a Stretch?

With all stretch exercises, get into position slowly and only go to a point of
moderate tension. Causing excess discomfort or ignoring your pain threshold can negate
any progress or results. If your body begins to shake or spasm, then you are stretching
beyond your limitations. Perform a movement twice for the best results.
When stretching, pay close attention to how and where you most feel the stretch.
Having mild discomfort in a stretch position is okay. If you continue to be uncomfortable
after a stretch session, then you may be overstretching. The muscle or body part should
not violently shake, spasm, or jitter in position. Stretch to the point that it feels
uncomfortable, but not to a point that the muscle feels excessively tight and does not
loosen up in the 6 to 30 seconds a stretch is applied. It takes 6 seconds to deactivate the
stretch reflex, so that is the minimum time you need to use a functional stretch. There is
no known benefit for holding a stretch for longer than 30 seconds, so limit your time
holding any one stretch at a time.

Some quick guidelines to get the best stretch session include:

1. The muscle stretched must be free of any pre-existing conditions or injuries

2. A stretch should be applied only to the point of tension with mild discomfort, not
pain
3. Ease into and out of all stretches, no exception
4. Never bounce in a stretch
5. Breathe in deeply before applying the stretch
6. Breathe out deliberately as you stretch
7. Consciously focus on relaxing the stretched muscle
8. Hold each stretch for 6-30 seconds each for the best results
9. Drink plenty of water after your stretch routine
 10. Be sure to warm up before a stretch routine when advised. If you use a post-
workout stretch program, then a warm-up may not be necessary.

Flexibility training provides a variety of benefits:

 It delays or prevents the tendency to stiffen with age. 

 It helps improve posture.
 The relaxing effect of stretching helps control the harmful effects of stress.
 It prevents injuries that can interfere with one's program of aerobic or strength training,
as a tight, inflexible muscle is more prone to strains or tears.
 Stretching is also essential for anyone striving for peak performance, because a flexible
muscle can move more easily through its full range of motion.
 The ability to be more mobile and agile
 Decreased soreness
 Decreased risk of injury
 Improved circulation
 Healthier more balanced body

Let’s Do It!
Direction: TRUE or FALSE. Write “Correct” if the statement is true, “Wrong” if the statement
is false.

______ 1. Hold each stretch for 6-30 seconds each for the best results

_______ 2. In doing stretching, you must start in the moderate motion.

_______ 3. Stretching can help you reduce the possible stiff.

_______ 4. Stretching is not a cure-all, nor will it give you perfect health. It may, however, enhance your
quality of life and improve your daily activities and exercise routines.

_______ 5. If your body begins to shake or spasm, then you are stretching perfectly.

Let’s Dig Up More

Direction: HEAD, HEART, AND HANDS (3H). identify the concept learned, the values you gained, and
skills developed from the lesson.

HEAD HEART HANDS

What concept did I learn What values did I gain How will I apply my learnings
in real life

REFERENCES

By Dr. Phil MaffetoneAugust 1, 2017Exercise, Lifestyle & Stress

https://hohmanrehab.com/the-dangers-of-poor-flexibility/