I'm a natural flexible person. I can't do a full split, or fit inside a small box but I kinda can lick my elbow and stood up and then put my hands on the floor with my legs extended.
But in the past two years I've hurt my supraspinous ligament twice in two different places (TL;DR: the ligament that runs over all your spinal vertebrae). The ligament would get inflamed in a punctual place and won't heal itself fast (months) unless is treated. I got an injection right in the inflamed spot.
According to the traumatologist, is not a rare injury in martial arts and it will happen if the ligament is compressed against the vertebrae or pinched between two spinous processes.
For me it wasn't anything special that caused the injury. The first time I think it was while doing abs on the wooden floor; getting the ligament hit with the hard floor and pressed to a lumbar vertebrae (or as pointed due the forward bending). And the second (last December/November I think, that I got treated just today on March) I think it was due a two person bridge; I just backward bend to the point where it seems I pinched the ligament between two spinous processes (middle back).
Now I know I should take care with hard floors during an abs routine, but the second fail-mode of my supraspinous ligament is avoidable? I just shouldn't bend too much?
How people gain flexibility on their spines without hurting them? I mean I didn't feel that I was straining my back.
I think that although my body is flexible, is not trained enough to resist the stress of flexibility training, I'm on the right track?