Flexibility is a gift we often take for granted in our youth, only to realise its importance as we age and it begins to slip away. The saying "if you don't use it, you lose it" couldn't be more accurate when it comes to our body's flexibility.
As the years go by, our lives tend to become less physically demanding, leading to a decline in movement. Daily routines involving prolonged periods of sitting, whether at work or during commutes, contribute to the accumulation of time spent in static positions. Our bodies adapt to this sedentary lifestyle, and before we know it, we've lost the flexibility we once had. As we enter the winter season with the shortest days of the year, the challenge to move enough becomes greater. Interestingly, Northern Europeans sit far more than their southern European counterparts - with the biggest sitters in Sweden, Denmark and the Netherlands. Conversely, southern Europeans have far less sitting time on average than those of us in the UK or northern Europe.1
Consider your typical day – waking up, sitting to have breakfast, commuting to work in a car or bus, spending most of the day at a desk, and then returning home to unwind in a seated position. While not everyone's job involves sitting, a significant number of us find ourselves in this predicament. In fact, the higher our earnings the more likely we are to spend too much time sitting.
So why is extended sitting inherently problematic? Firstly, our bodies are designed to move. Katy Bowman, author of a number of books on the importances of movement, including Move Your DNA: Restore Your Health Through Natural Movement says “Every single thing our bodies do requires movement—initiated by our musculoskeletal system—to be performed with ease. Digestion, immunity, reproduction—all of these functions require us to move. You can eat the perfect diet, sleep eight hours a night, but without the loads created by natural movement, all of these worthy efforts are thwarted on a cellular level, and your optimal wellness level remains elusive.”
A core issue lies in the fact that many of us don't move our joints beyond the 90-degree angle associated with sitting. Consequently, we shouldn't be surprised when we struggle to maintain movement and strength beyond these limited ranges.
But is it possible to regain flexibility?
Absolutely! However, the loss of flexibility doesn't happen over night and reclaiming it will also take time. The key lies in a combination of resistance training and flexibility exercises – the dynamic duo that complements each other seamlessly.
A renowned strength and conditioning coach once emphasised that strength is acquired through training in a specific range. If you only focus on partial reps, your strength will be confined to that limited motion. Therefore, to regain flexibility, it's essential to work on both strength and flexibility concurrently.
Tight muscles require attention, and a strategic approach involves stretching the tissue and then gradually working through the newly acquired range of motion. This not only increases strength but also provides your body with a compelling reason to stay flexible.
When it comes to stretching, remember the 30-second rule – hold a stretch for a minimum of 30 seconds to allow the muscle to truly benefit. The first 20 seconds might feel like the muscle is resisting, but after this initial phase, it begins to relax into the stretch.
For a more effective stretching technique, consider PNF stretching. This involves taking a muscle to its stretch limit, contracting it for 5-10 seconds, then relaxing and moving the joint further into the stretch. This process tricks the muscle into permitting a greater range, and repeating it 2-3 times per stretch can yield remarkable results. If you're working with us at Metabolic Movement you might have already experienced this type of assisted stretching
In conclusion, flexibility is not a lost cause. By incorporating a balanced routine of resistance training and flexibility exercises, you can not only regain lost flexibility but also enhance your overall well-being. It's a journey that takes time, but the rewards in terms of improved balance, range of movement, and performance are well worth the effort.
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