Over-Stretching

 ☙ Respect your body, it’s the only one you get. ❧

Range Of Motion (ROM) is the extent of movement of a joint, measured in degrees of a circle.

Flexibility is the absolute ROM in a joint or a series of joints.

Dancers are always seeking to improve their Range Of Motion because with great range comes beautiful extensions, dynamic kicks, fluid transitions from one position to the next, and an overall awesome appearance; dancers with a broad range of motion often look like they are larger than life on stage, and capable of anything.

In actively pursuing a greater ROM, there are several factors to consider:

  • The type of joint: some joints are simply not meant to have much ROM.

  • The ability of a muscle to contract and relax.

  • The elasticity of the muscle tissue, ligaments and tendons involved.

  • History of injury to the joint and supporting system of muscles, ligaments, and tendons.

  • Ability, both natural and practiced.

  • *Commitment to increasing ROM.

*A commitment to increasing ROM involves equal strength and flexibility training.

While working to increase ROM, you may want to focus primarily on your flexibility.  After all, flexible hamstrings are crucial for any extension devant and a la second, penchés, splits, pike position, forward folds, and the list goes on.

However, flexibility is only part of the equation of a powerful Range Of Motion.  Strengthening the whole system for movement and support is also key.  

Consider flexibility to be the potential and freedom, and strength to be the activation and control.  You need both.

If your focus is weighted more heavily on your flexibility, you are at risk of over-stretching, that is, stretching your muscles significantly beyond their normal range of motion.  This can cause injury.

You may be over-stretching if:

  • You are not strengthening the muscle group you are stretching each time

  • You feel a sharp pain when holding a stretch

  • You are sore the next day

  • You are pushing yourself too far, ie. through fatigue, pain, or known injury

Over-stretching can cause pain, joint trauma, and set your commitment to increasing ROM backward.