For many, the Olympic Games serve as a dazzling display of athletic prowess, showcasing feats of flexibility and strength that seem almost otherworldly. Yet, the ability to stretch and elongate muscles isn't just for Olympians, it's a vital component of everyday health that anyone can cultivate. Dr. Ashley Cruz, founder of Cruz Chiropractic Wellness, emphasizes the importance of flexibility: “Our muscles are what pull our bones and move us at our joints. It’s basically a necessity for every movement in our body to have some type of flexibility and also elasticity.”
Flexibility, essentially the capacity to stretch muscles without injury, becomes increasingly critical as we age. Dr. Cruz explains that muscle elasticity—the ability to return to its normal state after stretching—is crucial for maintaining functional mobility. “A common reason for wanting to be more flexible is to prevent injury,” she notes. As we age, the natural production of collagen declines, which can make even minor movements, like bending over to pick something up, potentially hazardous.
Increasing flexibility involves more than just regular stretching. It requires what Dr. Cruz refers to as neuromuscular reeducation. This process entails the nervous system communicating with muscles to perform movements safely. As one practices these movements, the nervous system creates a clearer pathway, making the movements easier and safer over time. For those new to flexibility exercises, Dr. Rachelle Reed, an exercise physiologist, suggests, “The good news for people who are just getting into this is that you don’t necessarily need special equipment. It really is something that you can do with just your own body.”
Stretching, combined with strength training, is essential for enhancing flexibility. Simple, yet effective stretches include the cat-cow pose and the figure-4 stretch. The cat-cow stretch, which involves arching and rounding the back while on all fours, is particularly beneficial for increasing midback flexibility. Similarly, the figure-4 stretch helps open up the hips and improve flexibility in the glutes and hamstrings.
Incorporating flexibility exercises into a daily routine can yield numerous benefits beyond just improved mobility. For instance, stretching can alleviate stress, improve blood flow, and enhance overall body awareness. As Dr. Cruz elaborates, “Movement also improves blood flow, which increases oxygen, and helps create more collagen.” Additionally, greater flexibility contributes to better posture and balance, reduces pain during exercise, and facilitates muscle growth by allowing muscles to lengthen.
A versatile approach to stretching includes dynamic stretches, active movements that take your muscles through their full range of motion, and static stretches, where you hold a position for 15 to 30 seconds. Dynamic stretches might be more beneficial for beginners as they help prepare the body for movement, while static stretches are ideal for increasing overall flexibility. Dr. Reed advises to perform stretches several times a week, ideally daily, to achieve the best results.
Coach Dana Santas, a certified strength and conditioning specialist, emphasizes the broader benefits of flexibility. “The breathing bridge exercise is another move that can open up your hips,” Santas says. This exercise, along with other flexibility routines, not only aids in improving physical health but also enhances mental well-being by providing moments of relaxation and focus.
By incorporating these practices, individuals can experience a more flexible, resilient body and improved overall health, underscoring the transformative power of dedicated flexibility training.
