👦 The Flexibility of a Child
Flexibility, a beautiful dance of movement that seemed effortless during childhood, often is a hidden treasure for adults. In our younger years, we could easily sink into deep squats, touch our toes with grace, and extend our arms overhead without a second thought. That inherent flexibility was a gift of our constant play and movement.
😔 Losing what is natural to us
Yet, as the years go by, the demands of life can shroud our agility, leading to a fading of that once-effortless flexibility. But here’s the remarkable part – maintaining the flexibility we already possess requires much less effort than acquiring new ranges. It takes only a dash of consistent movement to preserve what’s there. But as time moves forward, our daily movement dwindles, gradually eroding our range of motion. This makes even the simplest motion of putting on our shoes more effortful than it needs to be.
🧩 The unseen challenge
Even those of us dedicated to the gym might unknowingly (or VERY knowingly) bypass flexibility. Those who do address it may find themselves in unfamiliar territory, much like I did a few years back. The world of flexibility training holds incredible potential to improve the comfort of our bodies—provided we approach it with the respect and understanding it deserves.
Today, our spotlight turns to a crucial factor that often hides behind the curtain of stagnant flexibility progress.
🗺️ Navigating the World of Flexibility
For many, flexibility training might sound like just another term for stretching. When we think of extending our hamstrings, a simple forward bend with straight knees might come to mind—a fundamental stretch, no doubt. While this type of practice does have its merits and can boost flexibility to a certain extent, it falls short of delivering comprehensive results.
💃 A Complex Dance
But here’s where the magic happens, behind the scenes, a complex partnership unfolds between our nervous system and muscular system. Flexibility isn’t just about altering muscle fibers; it’s about shifting how our nervous system interacts with those muscles. Think of our nervous system as a vigilant guardian, always assessing safe ranges of motion to keep us from harm’s way. (By the way, the stiffness we feel often emerges from our nervous system adapting to progressively limited ranges over time.) When we engage in prolonged static stretches, we’re essentially telling our nervous system that the current position is safe. This signal prompts our nervous system to relax into that position. Gradually, this newfound range becomes more accessible and familiar.
🔗 The missing link
But here’s the part many of us miss: the simultaneous strengthening and refining of motor control on the opposite side of the joint we’re stretching. A stable joint reinforces our nervous system’s confidence AND allows you to enter a deeper stretch. While we might easily lean forward to stretch our hamstrings, understanding how to activate hip flexors and quads to actively support this posture might remain a mystery. This unexplored territory often leads to untapped flexibility potential. Engaging these muscles doesn’t just amplify the hamstring stretch, but it’s also gives our nervous system a manual on how to manage this position using our own muscle power instead of just relying on gravity—quite a transformative leap.
Here’s a simple drill to get you acquainted with the idea of using your hip flexors to unlock a deeper stretch:
🏋️♀️ Stability at the Extremes
Furthermore, stability at the extremes of our joint movement plays a pivotal role in our quest to expand our range of motion. Unfortunately, our muscles only get stronger in the range of motion we train them in. This means if we want to be strong at end-range, we need to train at end-range. This forms a cornerstone of effective mobility training. A simple, yet effective way to do this involves actively maintaining a stretched position for a few seconds after passive stretching. Attached below is how to strengthen your dorsiflexors to improve your ankle mobility (the secret to a comfortable squat)
🏡 Home
Before we part ways, imagine seamlessly bending down to pick up your child’s toy, effortlessly reaching that top shelf at the store, or simply enjoying a leisurely stroll with comfortable strides. How nice would it be to touch your toes whenever you wanted? To not have to strain every time you wanted to bend over or put on your shoes. By taking the time to improve your flexibility, you are committing yourself to being a bit more comfortable… a bit more at home in your own body. Flexibility isn’t just about enhancing athletic performance; it’s about enhancing your daily experiences. By cultivating flexibility, you’re giving yourself the gift of easier, more fluid movement in every situation, allowing you to navigate the challenges and joys of each day with greater ease.
🥞 My Pancake Journey
For the past few months I have been trying to make my pancakes like the ones my mom used to make. Have I achieved it yet? Nope. But by using the ideas discussed in the newsletter, here is how my pancake has transformed in less than 60 days!
✉️ Learn More
Thank you for joining us in this flexibility exploration. If you enjoyed, be sure to share this letter with a friend! To learn more, be sure to subscribe below for future movement newsletters! Next time, we will dive into how to improve flexibility without adding time our routines!
Until Next Time,
Sam
Disclaimer: This newsletter is for informational purposes only and should not be considered health or medical advice. You should consult with a physician prior to beginning any exercise program. Your use of the newsletter is solely at your own risk.