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FLEXIBILITY.

Physical fitness is about more than just stamina and muscular strength. It is a complex mix of interrelated factors, each important in its own way. One of these factors is flexibility. Overlooked by many people apart from in their daily warm up routines, it should be recognized as crucial for complementing muscle strength, co-ordination and preventing injuries.

Flexibility is the mobility or range of motion in your joints. Some people are naturally more flexible than others. A younger person for example is obviously going to find it easier to touch their toes than their eighty year old Grandmother. But it is possible for people of all ages to achieve a good level of flexibility without too much hard work and this can have major health benefits.

Why is staying flexible so important ?

Put simply, good flexibility reduces the chance of injury. Muscles that are short and restrict the natural range of motion in our joints are more susceptible to pulls, tears and stress injuries than those that are long and allow a full range of motion. This can not only cause the obvious injuries to arms, legs and backs that most of us experience from time to time, but problems that we would not normally think about. Short calf muscles for instance, can place stress on the foot, leading to a variety of orthopaedic problems such as Achilles tendinitis.

Can lack of flexibility cause health problems ?

Yes. Again, besides the obvious pulled muscles in arms and legs, lack of flexibility creates poor body posture which results in mechanical imbalances in the back, hips and neck areas. This can pull body segments out of line, causing stress and strain and eventually even worse posture and painful problems. Short chest muscles and weak shoulders, for instance, cause rounded shoulders, which over the years can lead to kyphosis (hunchback spine), a sunken chest and impaired respiratory capacity.

How can you increase your flexibility ?

Simply using your muscles in your day to day routines keeps you flexible to some extent. You are least flexible in the mornings when first out of bed. Then, throughout the day as you walk, sit and stand, you gradually limber up and gain flexibility.
A warm shower or bath in the morning followed by some exercise is obviously going to be more advantageous than this, and the best method of enhancing flexibility is through a stretching program.
How much stretching is required depends on the age or health of a person. But for good results you should regularly stretch and pull a muscle about ten percent beyond its normal length. This is the point where the muscle will start to feel slightly uncomfortable, but not enough to cause pain. Three days a week of stretching regimes is enough for most people to stay adequately flexible.

Is it ever too late to get flexible ?

The obvious sign of advancing age is reduced flexibility. In many cases, the range of motion can become so severely restricted, that an elderly person may be afraid of getting injured simple by walking or climbing stairs. Luckily, inflexibility can be reversed even among an advanced age group, and studies show that between groups of young and older people, both groups can reverse joint stiffness with equal ease.

Anyone, regardless of age, can improve flexibility and general well-being by stretching.

Learn more about this author, Rob Tilley.
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