Flexibility: How To Unlock Your Potential

So you want to be more flexible? Well you are not alone. “How to get flexible” pulls up 954.000.000 results on google, just to give you some perspective.

With Instagram and social media full of aesthetic photographs of people who can bend in every direction, there is no surprise that when it comes to search engines, flexibility and how to get more of it, is a frequently asked question.

Before we get into some techniques to improve your flexibility, it is important to consider why we need to be flexible. Is flexibility actually important for the body to function? Will it do us more harm than good? Well, that all depends.

So why is flexibility important?

Before we discuss flexibility, let’s talk about mobility.

Mobility is our body’s ability to perform everyday movements that are required of us in order to live functionally. Being able to perform these movements in a safe and effective way will determine how much mobility we have.

If every time you pick up a heavy box, you injure your back, your body is telling you something and you should be listening. This has less to do with flexibility and more to do with mobility coupled with functional strength.

What is the difference between flexibility and mobility?

Mobility is the ability to move a joint through its full range of motion. Mobility is important in improving quality of movement and it will help to keep us injury free throughout our lifetime if maintained properly.

Mobility relates to the skeleton, which is designed to be aligned. On its own without any obstacles, the skeleton can bring us through a wide range of positions without any problems, however, the skeleton itself is passive. Bones do not perform movements, this is the job of our muscles, and they are supported or facilitated by our ligaments, tendons, fascia, and cartilage.

When we talk about flexibility however, we are referring to the role of the muscles. We want to work on the elasticity of the muscles to improve our flexibility. Our daily habits and our lifestyle play a large role when it comes to our muscles.

If you are inactive and sit a lot, chances are your muscles will become tight, shortened, and you will suffer from injury more frequently. Without a balanced exercise routine, your muscles are likely to be imbalanced, and one can suffer from stagnant fascia in the form of “knots” and overall stiffness in the body.

Likewise, sitting in general and practicing a very sedentary lifestyle will put the spine at risk of injury, and without the spine functioning optimally, we cannot maintain good overall health.

So if mobility and flexibility go hand in hand, and are crucial when it comes to maintaining a healthy and limber body, what are some of the ways that we can achieve greater flexibility and mobility?

Here are some ideas to get you started:

Take a fitness class 3 times per week

Taking a class is best if you want to feel more motivated in a group and be guided though your workout by a trained professional, rather than going to the gym alone and not knowing where to start or what to do.

Take a bodyweight, high intensity and low impact workout like Barre, this workout is incredible for your strength, stamina, mobility, flexibility, and core. With no impact on the joints, this kind of class can be practiced safely and therefore, more often than running, CrossFit, or other methods of cross training.

Especially if you suffer from stiff joints and muscular imbalances, low impact high intensity workouts will be much more beneficial for you.

If you want to know more about barre click here.

Take a yoga class

Yoga is well known for increasing flexibility and mobility, and for good reason. Yoga asana, or the physical practice of yoga postures will help to open your body and your mind to new limits and possibilities.

Yoga is unique as it works to undo a lack of flexibility, not only physically but mentally and emotionally. We know the profound impact our mind has on our body. They work together. We know the impact that stress has on the body. Yoga as a holistic practice, has the ability to turn your life around if you let it.

Yoga has a way of bringing up issues you weren’t even aware of, as a practice, it will give you the tools to handle daily situations, both internal and external stressors, and will help you to become more mindful and conscious about the things going on around you.

Start foam rolling

Foam rolling is excellent for quicker recovery time and injury prevention, especially if you are working out intensely more than 4 times per week. Foam rolling also has incredible benefits for those that are less active and suffer from stiffness and inflexibility.

A lack of flexibility can also be caused by adhesions in your fascia. Fascia is the connective tissue that covers your muscles, bones, and joints. Fascia is located just under the skin, so it can be accessed easily via massage or foam rolling.

Often those “knots” you feel, especially in the shoulders and in the trapezius muscle, often occur in the fascia, though it could be related to the muscles as well. Therefore, self-myofascial release with the use of massage balls, foam rollers, your hands (or someone else's), or other massage tools are highly encouraged. Getting a regular massage done by a professional who can address your concerns is also highly recommended.

Stretching for flexibility:

Static Stretching

Static stretching is a safe and easy place to start your stretching routine. Slowly ease your way into position and hold each stretch for 30-60 seconds. There is a lot of controversy surrounding how long you need to hold each stretch however, long term effectiveness of stretching requires a longer hold.

Aim for a minimum of 30 seconds. Static stretching is best to do after a workout when the muscles are warm to prevent over stretching or pulling a muscle. This type of stretch can be done passively or actively and can incorporate the use of bands or yoga straps.

Dynamic Stretching

Dynamic stretching is essentially, stretching with movement. With the repetition of movements the body can increase range as the body heats up and becomes more elastic.

This type of stretching is best for increased mobility and improved joint range, and is great for your warm up or pre-workout. This kind of stretching will lubricate the joints, and bring your heart rate up. Especially if you are inexperienced or are working though an injury, it is best to save your static stretching for after class or post workout.

PNF Stretching

PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching requires more than one person (which can be inconvenient) however it can be performed by a physiotherapist or worst case scenario, using a band or yoga strap can give you the resistance required for this type of stretching.

There are many ways of performing PNF stretching but the most common is an isometric hold followed by a stretch of that same muscle group. Essentially, to apply resistance and pressure, followed by relaxation and stretch, allowing the muscle to stretch a little further each time.

An example of PNF stretching for the hamstrings: one person lies down on their back with one leg extended up towards the ceiling, the other person, who is standing in front of the extended leg will hold the leg as the person lying down pushes and applies force or resistance. This resistance will be held and upon relaxation, the person standing will gently press the leg closer to the person lying down.

Gradually through pressure and release, the extended leg will stretch. It is important that the person who is pushing and facilitating the stretch does not push too hard, and the person lying down needs to maintain a micro bend (small bend) in the knee to prevent over stretching the back of the knee if working on the hamstring.

Final words

Outstanding improvements in your flexibility won’t happen over night, and once you start to make progress, if you don’t continue you will lose some of the progress you made. But don't worry if you need to take a break from your routine, muscles do have memory.

It is no different from working out at the gym, working out one day, every once in a while, will never help you reach your goals. You need to be more consistent than that, you will also need to be patient.

Keep yourself accountable by establishing a workout and stretch routine for yourself. Try to workout or take a long walk 3-4 times per week. If you are not working out, maximise the potential of your day off by foam rolling for 10-20 minutes.

Remember to show up 10 minutes early for your group class to get some dynamic stretching in. Stay after class for static stretching after your gym or group workout session.

Before bed, try some self massage, focusing on the neck and shoulders, or ask someone to help you. This can help reduce soreness and prepare the body for relaxation.

Whatever you do, make your goals a priority. Stay consistent. Stay hydrated and be patient with yourself.

Flexibility starts in the mind. Never worry about the person next to you. Take care of your unique body and strive to achieve the goals that are important to you.

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Jasmine Melrose

Director & Founder of DECO the Blog

Jasmine Melrose is a Toronto native living in Amsterdam. Once a professional dancer, her passions include movement, fitness, yoga, healing, and all things vegan. Jasmine is a 500-hour trained yoga teacher, who loves to get you deeper into your practice. She is also a certified barre teacher who loves making raw vegan, guilt-free and good-for-you treats. Check out her recipes and articles on everything from fitness to yoga, to notes on a journey towards healing.

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