The research-backed way to improve your flexibility.

Flexibility is a fundamental aspect of athletic performance and overall well-being, and its significance has been emphasized by coaches and fitness enthusiasts alike for generations.

It allows us to achieve optimal movement, locomotion, and overall physical health and longevity.

However, the specifics of what flexibility is and how we actually improve it aren’t as commonly discussed. Let’s explore the key principles of flexibility and practical ways to incorporate them into your training routine.

What is Flexibility?

You kinda know what it means, but do you understand it well enough to explain it to someone? Maybe not.

Flexibility represents the absolute range of motion (ROM) of a joint, encompassing both the joint capsule and the soft tissues surrounding it. It refers to the passive range of motion that can be achieved with the help of gravity or external force.

In simple terms, it is passive range of motion - the potential for a joint to move freely.

The Relationship Between Flexibility, Mobility, and Movement

If we define flexibility as passive range of motion, then mobility can be defined as active range of motion. The ability to use a little bit of strength to move through a certain range of motion. I like to think of it as “renting” range of motion vs “owning” it. There are lots of people who have flexibility (think gymnasts or dancers) but struggle to use that range of motion because they’re lacking some strength.

Flexibility and mobility are interconnected aspects that contribute to overall movement capabilities:

Flexibility + Mobility = Movement

Flexibility sets the window through which we can move, and strength is gained in the range that is trained. This means that limited flexibility can hinder our ability to train through a full range of motion, leading to a lack of strength in certain positions and an increased risk of injuries during training.

Why is Flexibility Important?

Having adequate flexibility is crucial for performing strength training exercises, other physical activities, and everyday movements. As we age, our flexibility naturally declines, but studies have shown that a dedicated stretching routine can help maintain or even improve flexibility over time.

Moreover, increasing flexibility can lead to several benefits, including improved balance, posture, gait, and overall physical performance. It can also alleviate feelings of tightness and discomfort and reduce the risk of pain and inflammation.

Some evidence even suggests that stretching may have potential health benefits in terms of reducing the risk of certain diseases.

But as noted, flexibility can start to decrease over time, leaving us feeling tight, stiff, and achy.

What contributes to this limited flexibility, and what can we do to mitigate it?

Factors Affecting Flexibility:

There are several factors that contribute to flexibility and contrary to popular belief, it’s not all about tight muscles.

Here’s what they are:

• Joint Structure: The integrity of a joint and its surrounding anatomy play a significant role in determining its flexibility. While the joint structure may not change much, exercises and movements can improve the joint's health and integrity.

• Muscle Length: The length of muscles impacts flexibility to some extent. Longer muscle fibers offer a greater range of motion, while shorter ones may limit flexibility. However, the nervous system's role in muscle length is more critical than the actual length of the muscle tissue.

• Neural Mobility, Sensitivity & Tone: The health and mobility of neural tissue influence overall flexibility. Limitations in one area can affect motion in another, and increased sensitivity can lead to pain and discomfort. Gradual stretching can help desensitize the nervous system and improve flexibility.

• Fascial Mobility: Fascial tissue, which connects various structures in the body, affects flexibility to some degree. While its role is not entirely understood, it is clear that fascia plays a role in overall movement.

Principles for Optimizing Flexibility:

So let’s say we want to improve our flexibility, or at the very least maintain whatever flexibility we have. Mindlessly stretching probably going to be the best approach. Perhaps you’ve heard yoga helps with flexibility. Maybe it does.

Whatever your practice or routine may be, there are certain principles that should be applied. These principles are based on research that’s been found to improve flexibility most effectively.

• Type: What type of stretching should we do? For flexibility improvement, static stretching is the most effective method. This means simply getting into a stretch and holding it for a period of time, rather than moving through the range of motion with something like dynamic and ballistic stretching. These may be suitable for pre-performance activities, but static stretching is ideal for long-term flexibility gains.

• Intensity: Avoid stretching to the point of pain. "Microstretching" at 30-40% of maximum tolerance is more effective than pushing for greater intensity. Some discomfort can be tolerated, but sharp or shooting pain should be avoided.

• Duration: Holding a static stretch for 30 seconds is the minimum threshold for flexibility benefits. Going beyond 30-60 seconds may not provide additional advantages. Quality and consistency are essential.

• Frequency: Consistency is key for long-term flexibility improvements. Stretching routines should be performed at least 5 times per week, with each muscle group receiving 2-4 sets of 30-second static holds. The routine can take as little as 5 minutes per day.

• Habits > Hacks: While tools like foam rolling and massage may offer temporary relief from tightness, they should be complemented with consistent stretching and movement practices for lasting flexibility gains.

Assessing Flexibility:

A comprehensive "Movement Assessment" is essential for identifying the areas of limited flexibility. This assessment evaluates various aspects of flexibility throughout the body, helping to determine the most effective approach to address specific limitations.

Incorporating these flexibility principles into your training regimen will enhance your performance, reduce the risk of injuries, and contribute to overall physical well-being. Remember that every individual's needs may vary, so listen to your body and tailor your approach accordingly.

The foundational piece of our onboarding for new clients is conducting a “Movement Assessment.” The assessment includes 9 different tests, all looking at different aspects of flexibility throughout the body. It includes:

• Standing Lumbopelfic Flexion

• Supine Hip Flexion

• Ankle Dorsiflexion

• Prone Heel to Butt

• Kneeling Butt to Heel

• Shoulder Abduction

• Shoulder Flexion

• Wrist Extension

• Weenis

With each test, we want to identify whether it’s “full” or “limited”, as well as the sensations that are being felt upon its completion. This allows us to understand better what’s limiting the range of motion (ROM) and what to do about it.

Summary:

Flexibility is important. We need it in order to move, walk, train, and perform our ADIs (Activities of Daily Importance).

As we age, we tend to lose more flexibility every year.

Using the principles outlined above, combined with a customized approach based on assessment findings of what’s limited for you, flexibility can improve so that you can live a life of movement, freedom, and vitality.

See yah out there,

Ryan