If you've tried again and again to perform certain activities that require flexibility with no success, you may be wondering if you can't get out of the "flexible" thing altogether. And if you've seen someone who seemingly doesn't exercise or perform certain activities that require flexibility, and does so with total ease, you would probably think that he/she is genetically predisposed to have this level of flexibility.
It turns out that flexibility, or the ability to move freely without being restricted, such as when doing certain yoga or stretching exercises, is actually a genetic trait passed down through families. That said, it is entirely possible to train and practice to become more flexible. For example, people who have practiced yoga for years have developed flexibility, explains Reda Elmardi, R.D., certified nutritionist, certified strength and conditioning coach and founder ofGymnastic thoughts.
In fact, a person's flexibility can change over time. When we are younger, our bodies are still developing and changing. “As we age, our muscles become stronger and stiffer, our bones become stiffer, and our ligaments tighten,” Elmardi explains. “These changes make it harder to move and bend.” The good news is that as long as we keep working on it, we can continue to improve our flexibility.
In addition to genetics, there are several factors that play a role in determining a person's flexibility. One of them is sports. “Someone who participates in any sport tends to be more flexible, as even a simple warm-up and cool-down involves some stretching,” saysOleksiy Torokhtiy, a professional athlete with 20 years of Olympic weightlifting experience under his belt. Another factor is muscle mass. “Large muscles can prove to be a hindrance and limit range of motion in certain body parts,” says Torokhtiy. "Additionally, muscles become stiff after lifting weights, so it's very important to stretch regularly if you want to stay flexible rather than bulky and clumsy."
Finally, as we have already mentioned, age certainly affects a person's flexibility. “It's no secret that children can easily bend in all directions, but as the years pass, the level of water and collagen in our connective tissue decreases, making us less flexible and even able to develop this quality,” says Torokhtiy.
If you want to increase your flexibility, it's not too late. Just follow these tips from fitness pros.
You probably already know how important stretching is. It not only warms you up for the workout you are about to do, but also helps preventtrainingsblessures. “Stretching exercises help increase range of motion and improve flexibility and should be done regularly to maintain good posture and prevent injuries,” says Elmardi. He recommendsstarts slowlyand working towards higher intensity levels.
If you want to be flexible, it's a good idea to vary your exercises instead of doing the same exercise repeatedly every day. “Flexibility is the same as other qualities and increases when we put some strain on the muscles,” says Torokhtiy. "When your body adapts to a certain load, it stops developing." He recommends varying exercises, changing your loads and developing different positions to gain confidence.
One of the most stretch-oriented forms of exercise is yoga, which has been around for centuries and uses a variety of stretching techniques to improve balance and lengthen muscles. Joe Johnson, certified fitness instructor and owner of9 to 5 Nutrition, recommends a regular yoga practice, even just 15-20 minutes a day, as an easy way to improve your flexibility.
Pilates is a series of exercises designed to strengthen core muscles and improve flexibility, Elmardi explains. “It focuses on building muscle control and stability and is often performed with equipment, but can also be done at home without equipment.”
Acupuncture is a staple of Traditional Chinese Medicine (TCM) and involves the insertion of needles into specific points along the body's meridians to stimulate healing. “Acupuncture is often used to treat pain and inflammation, so it can help relieve tension that can be caused by different exercise and stretching positions,” says Elmardi.
To help your body adjust to becoming more flexible, it's a good idea to give yourself some love in the form of massage and/or chiropractic care. “Massage helps relax tense muscles and promote circulation and can use a variety of techniques to achieve these goals,” says Elmadri. “Chiropractic care is a natural treatment that uses adjustments to the spine to relieve pain and restore normal function.”
