The Truth Is:
1) We lose flexibility as we age. There is a loss of elasticity to muscles. Connective tissue surrounding the muscle increases in stiffness and in density. Essentially we get dried out! Younger people are naturally more flexible that older people.
2) Women are considered to be more flexible than males however this belief typically applies only to isolated joints--like the pelvis for childbirth. We all know men (think martial arts and yogi's) who demonstrate great flexibility, it is available to everyone. One's commitment to achieving flexibility is likely more influential than one's gender.
3) Active people tend to be more flexible than inactive people, however excessive training causes more cross linking (actin and myosin--complex process) which also increases stiffness.
4) When your muscles are warm, they will be more flexible than when they are cold. This applies whether the warmth is from exercising or from a warmer environment. An increase in muscle temperature decreases muscular resistance which increases our joint range of motion. This is one premise of "hot" yoga.
Flexibility can be maintained as we age but it takes extra time and effort. Certain properties within the body like collagen, hyaluronic acid, elastin, and synovial fluid all decrease with age. These properties are instrumental to our body maintaining joint mobility. In addition, overuse of muscles can also contribute to loss of elasticity within the fibrous muscle belly--in a sense--a dehydration of the muscle. So whether you are aging, over-using, or under-using your body the result is a loss of flexibility.
One of the main reasons we become less flexible as we get older is from the decreased production of collagen and elastin. Stretching stimulates the physiological production and retention of these lubricants between the connective tissue fibers. More lubricant means less resistance! Increasing flexibility is possible at any age however we need to work harder than we did in our youth and more carefully, as well as for a longer period of time when attempting to increase flexibility.
I recently read an intriguing article from the Yoga Therapy website in which researchers are studying the relationship of flexibility in the body to flexibility of the arteries which is pertinent to cardio-vascular health. Like muscles, healthy arteries are flexible and elastic, which keeps blood pressure normal. Age-related stiffening of the arteries can lead to increased blood pressure. The general hypothesis is that stretching may start a physiological chain reaction, which slows down and counteracts age-related arterial stiffening. Dr. Yamamoto, one of the researchers says, "We believe that flexibility exercise, such as stretching, yoga, and Pilates, should be integrated as a new recommendation into the known cardiovascular benefits of regular exercise."
A few years ago I had a wonderful reunion with college friends in Sea Island, Georgia. We attended a 45 minute stretching class led by a male instructor likely 10 years our junior. Using only a mat and stretch strap we systematically and gently stretched from head to toe following the guidance of this down-to-earth, relaxed, trainer. It was sensible, quiet, and effective in releasing tension and restoring length and balance to our body. It wasn't yoga, it wasn't Pilates...it was just good old-fashioned motion, warmth, and stretch. I hope to create a similar class in the near future for men and women as I hear a recurring theme of, "I know I should stretch but I don't." The reality is, as an occupational therapist, flexibility is a key ingredient to quality of life and independent function over the lifespan. Whether you exercise like a fiend or sit on the couch, either way, stretching (lubricating!) should be a part of your program.
Thank you for reading!
1) We lose flexibility as we age. There is a loss of elasticity to muscles. Connective tissue surrounding the muscle increases in stiffness and in density. Essentially we get dried out! Younger people are naturally more flexible that older people.
2) Women are considered to be more flexible than males however this belief typically applies only to isolated joints--like the pelvis for childbirth. We all know men (think martial arts and yogi's) who demonstrate great flexibility, it is available to everyone. One's commitment to achieving flexibility is likely more influential than one's gender.
3) Active people tend to be more flexible than inactive people, however excessive training causes more cross linking (actin and myosin--complex process) which also increases stiffness.
4) When your muscles are warm, they will be more flexible than when they are cold. This applies whether the warmth is from exercising or from a warmer environment. An increase in muscle temperature decreases muscular resistance which increases our joint range of motion. This is one premise of "hot" yoga.
Flexibility can be maintained as we age but it takes extra time and effort. Certain properties within the body like collagen, hyaluronic acid, elastin, and synovial fluid all decrease with age. These properties are instrumental to our body maintaining joint mobility. In addition, overuse of muscles can also contribute to loss of elasticity within the fibrous muscle belly--in a sense--a dehydration of the muscle. So whether you are aging, over-using, or under-using your body the result is a loss of flexibility.
One of the main reasons we become less flexible as we get older is from the decreased production of collagen and elastin. Stretching stimulates the physiological production and retention of these lubricants between the connective tissue fibers. More lubricant means less resistance! Increasing flexibility is possible at any age however we need to work harder than we did in our youth and more carefully, as well as for a longer period of time when attempting to increase flexibility.
I recently read an intriguing article from the Yoga Therapy website in which researchers are studying the relationship of flexibility in the body to flexibility of the arteries which is pertinent to cardio-vascular health. Like muscles, healthy arteries are flexible and elastic, which keeps blood pressure normal. Age-related stiffening of the arteries can lead to increased blood pressure. The general hypothesis is that stretching may start a physiological chain reaction, which slows down and counteracts age-related arterial stiffening. Dr. Yamamoto, one of the researchers says, "We believe that flexibility exercise, such as stretching, yoga, and Pilates, should be integrated as a new recommendation into the known cardiovascular benefits of regular exercise."
A few years ago I had a wonderful reunion with college friends in Sea Island, Georgia. We attended a 45 minute stretching class led by a male instructor likely 10 years our junior. Using only a mat and stretch strap we systematically and gently stretched from head to toe following the guidance of this down-to-earth, relaxed, trainer. It was sensible, quiet, and effective in releasing tension and restoring length and balance to our body. It wasn't yoga, it wasn't Pilates...it was just good old-fashioned motion, warmth, and stretch. I hope to create a similar class in the near future for men and women as I hear a recurring theme of, "I know I should stretch but I don't." The reality is, as an occupational therapist, flexibility is a key ingredient to quality of life and independent function over the lifespan. Whether you exercise like a fiend or sit on the couch, either way, stretching (lubricating!) should be a part of your program.
Thank you for reading!
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