For those of us who are not naturally flexible, the quest for flexibility can be an annoyingly arduous journey.
In many cases, progress may feel unbelievably slow and gains decidedly minimal.Our flexible friends who were just “born with it” tempt us into viewing flexibility as a simple dualism (either you have it or you don’t), and fitness experts can’t seem to agree about which flexibility training methods are best (should I be static stretching, PNF stretching, performing joint distractions…?).
It’s no wonder that so many athletes avoid flexibility training! It can be tough to believe that stretching is worth our time when frustration andconfusion color the experience.
Despite this, most athletes do aspire to become more flexible! And with good reason: flexibility is associated with fewer acute injuries and greater functional movement. It allows us to experiment with unique and creative body positions. It grants us greater freedom to move.
If you want to become more flexible, you’re in luck! If we take a look at what’s going on in the body when we stretch, it becomes clear that everyone has the potential to be extraordinarily flexible. Seriously!
How the body becomes more flexible
It is commonly understood that we gain flexibility by lengthening our muscles.The idea is that stretching, over time, lengthens the muscles, which grant us a greater range of motion.
In reality, muscles are only one part of the flexibility equation! Joint mobility contributes to flexibility, as do fascia (the connective tissue that encases our muscles). Probably the biggest player in the flexibility game, however, is the nervous system.
It may seem strange to consider the brain when talking about flexibility. But the movement of our muscles, joints, and fascia – including how they stretch - are all ultimately controlled by our brain and spinal cord. How far we can stretch a limb before we have gone “too far” is largely a product of calculations made by the brain.
When we stretch, the brain asks: is this a safe position for the body? Does it help perform a functional task? Is this position soothing and restorative, or aggravating and painful? Based on feedback from the body (and from our conscious and unconscious thoughts!), the brain can then decide to allow the muscle/fascia/joint to stretch further – or not.
In fact, short and mid-term gains in flexibility are not the result of a change in muscle fiber length – they are the result of the nervous system “allowing” the muscle to stretch a little further than before! Even if you viewed the muscle under a microscope, there would be no structural changes to see!
In sum, flexibility training is about convincing your brain that you are in a safe and functional position as you stretch. This is why the success of different flexibility programs can vary so widely from person to person –everyone’s nervous system needs something a little different!
How to optimize your flexibility training
So what does this mean on a practical level? How do you encourage your nervous system to relax, release, and lengthen? Here are a few ideas to get you started:
- Do a few minutes of slow, deep breathing to relax your mind before stretching/mobilizing. When your mind is relaxed, your body will relax more easily, too.
- Don’t multitask. Flexibility training while watching TV, talking on the phone, or reading will be far less effective than a focused, dedicated session.
- Note the sensations you feel as you stretch. This will help your brain connect with this area and will encourage your brain to recognize the stretch as a safe position for your body.
- Instead of forcing the stretch, approach it with an attitude of ease. When you reach the edge of your range, channel relaxing and soothing sensations to move deeper into the position.
- Immediately after stretching, do something functional or sport-specific with your body (e.g., a deep squat, backbend, or arm bind). This will encourage your brain to remember this increased range of motion for next time.
Happy stretching!
