The Value of Flexibility

I'm sure you have heard of the adage, "If you don't USE it, you'll lose it." I have experienced firsthand that saying ringing true in my life relating to my loss of flexibility. Ten years ago, I was an avid "Yogi." I practiced every day, sometimes multiple times a day.

I was going through yoga teacher training during that time too. For lack of better words, Yoga (or dynamic stretching) was my life. Thinking back, I had never felt fitter or healthier. My flexibility capabilities were better than when I was a teen, plus I felt less prone to injury and had tons of energy. Fast-forward career changes, add in another child, sprinkle a little COVID and whatever else life threw at me, and now, I barely get to stretch five minutes a day, and my body feels older than ever! I firmly equate my loss of flexibility from my lack of stretching (practicing Yoga) to chronic knee pain, tightness in my lower back, and lack of energy.

Personal experience isn't the only factor determining the benefits of maintaining flexibility through stretching; the medical industry also believes in the power of stretching. The Scandinavian Journal of Medicine & Science in Sports 2018 reported findings indicating stretching is an effective way to increase range of motion. The Mayo Clinic in 2022 stated stretching increases range of motion, decreases the risk of injury and improves your ability to complete day-to-day tasks. In their most recent April newsletter, ACE (the American Council on Exercise) wrote that maintaining flexibility improves posture, increases physical and muscle relaxation, and reduces muscle tension and soreness.

The evidence is pretty straightforward; stretching has many benefits to improving and changing how your body moves and feels. As great as the benefits of stretching are, it's essential to stretch correctly. Going "too hard," stretching for too long, or being too rough can cause more harm than good. To start your stretching journey off right, start slow and easy. Check out some easy stretches below that can be completed in ten minutes or less and the comfort of your home. I would also suggest seeking a professional, whether through a stretch facility, a certified trainer, or even your local yoga studio. Maintaining and increasing flexibility will change your body and change your life.

THREE SIMPLE AT-HOME STRETCHES

Seated Toe Touch

Come to a seated position on the floor, legs extended out in front of you. Begin to slowly walk your arm forward, reaching for your toes until you feel a stretch in your hamstrings and lower back. Hold for five seconds (remember to breathe!) and slowly bring yourself back to a straight back. It's OK if you can't touch your toes YET, keep trying and be gentle with yourself.

Shoulder Stretch

In a standing or seated position, bring your left arm across your chest, and with your right hand, grab your left elbow. With your right hand, gently pull your left arm closer to your chest until you feel a stretch in your shoulder. Hold for a few seconds once you have reached your threshold and slowly release, bringing your left arm down at your side. Repeat with the opposite side.

Side Stretch

In a seated or standing position (if standing, make sure feet are about hip-width apart), raise your right arm into the air and slowly, from the waist, bend to the left side until you feel a stretch up your right side. Hold for a few seconds, remembering to breathe, and slowly release back to the center—repeat opposite side.

Autumn Hawkins has received her ASIS in Communication through Indiana Wesleyan. She is also a certified Yoga instructor (YTT 200) and received her certification for nutrition counseling through the Institute of Integrative Nutrition. Autumn cares about improving individuals' lives one healthy choice at a time.

Referenced Sources

Freitas, S. R., et al. "Can Chronic Stretching Change the Muscle‐tendon Mechanical Properties? A Review." Scandinavian Journal of Medicine & Science in Sports, vol. 28, no. 3, Mar. 2018, pp. 794–806. EBSCOhost, https://search.ebscohost.com/login.aspx?direct=true&AuthType=sso&db=s3h&AN=128209776&authtype=shib&site=eds-live&scope=site.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931

https://www.acefitness.org/resources/everyone/blog/6646/benefits-of-flexibility/