“I’m flexible.”
Once upon a time people meant this literally – the concept of being flexible extended (so to speak) only to our physical selves. Now it usually means we can rearrange plans and meetings – or try and add more – to an already busy day.
Ironic as it sounds, it’s often our busy lives that can slow down our mobility & flexibility. While nearly every one of us is busy, we aren’t always active. Our daily habits – our posture, how we sit and stand, whether we’re active or not can determine how flexible.
The good news? For most people, embracing activity and some light flexibility training can put the spring back in your step – and take the pain and stiffness out of your body.
When it comes to mobility and flexibility, the old adage is true – move it or lose it. In short, the more we sit (or the less active we are), the less mobile or flexible we become. While aging, disorders of the connective tissue, and overuse can all limit flexibility, the most common cause is simply lack of activity.
Inactivity can lead to:
Prolonged sitting and inactivity over a long period of time can even weaken the bones and contribute to osteoporosis. But there’s good news! Simply adding in mobility and flexibility training – even a few minutes a day – can help you regain lost mobility, improve your flexibility and range of motion, and relieve stiffness.
Even more reassuring: improving flexibility doesn’t have to be a long game. You’re likely to see improvements pretty quickly after you begin working on your flexibility goals. There are a few factors that can impact how quickly your flexibility improves:
Just like some people are born with natural singing abilities or athletic talents, flexibility can, in part, be attributed to your genetics. Some people will have joints that are more mobile than that of their friends or neighbors, giving them a different set point for flexibility. How your bones are connected defines how far your joints can move – regardless of your muscle flexibility.
Inactivity doesn’t just leave us with tighter, shorter muscles. It can also leave us with a few extra pounds – which can affect your range of motion by physically limiting how far you can reach. Stay the course and you may not only watch your flexibility improve, but your health as well.
It’s true that how flexible you are today will affect how quickly you can improve your flexibility, but probably not the way you imagine.
If your flexibility is limited, you’re likely to find that improvements happen quickly. You’ll be able to bend further (and more comfortably), or do more of what you love with less stiffness.
If you’re already very flexible, then it is likely to take longer for you to see improvements since you’re already starting closer to your full potential.
Whether you’re learning to play the piano or preparing for a marathon or improving your flexibility, consistency is key. Sticking to your plan – and creating a plan you can stick with – is essential to your success.
By sticking to a consistent routine – 15-20 minutes, at least five days a week – most people will see results in 2-3 weeks. Reaching your full potential may take longer, but it’s worth the journey.
Adding flexibility or mobility training to your daily routine is the first place to start, but these tips can also help you improve your flexibility and see results.
Proper nutrition is key to fueling your workouts, including flexibility and mobility training. Good nutrition can also reduce inflammation and help you sleep better, which can improve joint health, muscle function, and recovery.
Foam rolling is a muscle-release and self-massage technique that uses a cylindrical foam roller to apply pressure to your muscles and fascia. We love foam rolling because it can:
Take your time with your stretches. Stretching slowly prevents injury and also helps you make the most of each move. Make it a part of your mindfulness routine, listen to a podcast, or simply breathe slowly through your stretches.
Static stretches (like a hamstring stretch, for example, where you’re holding a static position while reaching for your toes) stretch the muscle. Dynamic stretching not only stretches the muscles, but also moves your joints through their full range of motion. Pairing the two is the best way to see faster – and better – results.
Looking for a routine to get you started? Try our 10-minute mobility boost to begin with, then check out our YouTube channel for more moves to add to your routine – or to help you create your own!
Chiropractic care can correct misalignments and imbalances that limit your mobility and flexibility. Find a clinic near you or schedule an appointment today to learn how we can help you improve the way you move.
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