I hope you've enjoyed the last two posts about flexibility. If you missed them you can catch them here and here.

One of the most common questions I get about flexibility is…
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​Well, this depends.

Take a Yin yoga class. Have you tried one before?

You are holding a posture up to 5 minutes! Although I don't recommend holding a stretch for that long, there is a rationale and purpose to why Yin yoga has such long holds. That's something to explain another day.

A number of research studies have investigated stretching duration on increasing flexibility.

Any guesses what the time commitment is?

Most evidence based guidelines suggest holding a stretch for 10-30 seconds.

During the initial 10-15 seconds of a stretch, only the muscle belly is being stretch (read: muscle fibers). As the stretch continues up to 30 seconds, the tendons, ligaments and fascia become involved in the stretch.

So do you have 30 seconds?

Hopefully!

Since tendons, ligaments and fascia are a large component of joint range of motion and flexibility, holding a stretch for 30 seconds is ideal!

Is more better?

I knew you would ask!

Researchers, looking specifically at the hamstring muscle group (back of the thigh), found no significant difference between stretching for 30 seconds and for 60 seconds, indicating that less is more (at least in this muscle group)!

There you have it.

Take 30 seconds of the 86400 seconds in the day to stretch. Or maybe stretch more than one joint of your body to reap the benefits of stretching!

Need some help with this? I'd be honoured to work with you one on one to help you improve your flexibility, move better and move more often!

Stay well and happy moving,

Lisa

In this week's post we will jump off of last week's newsletter where I shared the major influences of flexibility. If you missed it, here it is.

As we dive deeper into flexibility this week, I present the next instalment of Physical Activity QuickPlay to explore the various types of flexibility.

Grab a mat and all your flexibility tools and press play!

Imagine how you can now grow your flexibility practice! There are so many ways how. If you are looking for support in exploring more, reach out to me directly and I would be honoured to work with you!

Stay well and happy moving,
Lisa

​If I had a dollar for every time someone has said this to me over my career, I'd be a millionaire!

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I find this statement intriguing and wonder what is the data or rationale one uses to define whether or not they are flexible.

I find it interesting that we describe ourselves in terms of what I am not. Have you every heard someone say, "I am inflexible?" Typically it is the former rather than the latter.

Also, rather than saying my body is not flexible or my hip is not flexible, we assign it to ourselves like it is a personal fault. Would you agree that it is another way to say something is wrong with me? It is likely we've come so accustom to the statement that it rolls right out of our mouths.

Let's clear the air for a moment and define what is actually working and not working in your body instead of a singular blanked statement of I am not flexible.

Flexibility is defined as the range of motion around a joint or a group of joints. It is important for both joint health and for body positioning in certain activities. Imagine reaching for your seat belt before you start to drive or bending down to pick something up off the floor. It can also assist in strength development when an external load is applied to the muscles surrounding the joint.

Flexibility can be improved by conducting appropriate stretching exercises. Yay! It is possible to move and improve joint function!!!

Flexibility is highly dependent on the structure of your joint.

Boney structures, muscle elasticity, ligaments and other structures associated with the joint capsule as well as tendons, connective tissue, and skin elasticity will influence flexibility.

The joint capsule and muscle elasticity will contribute to the greatest responsiveness at the joint.

Other factors to consider are:
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1. the ability of the muscles around the joint are able to relax and contract
2. the temperature of the joint and associated tissues, and
3. the presence of a previous injury at the joint.

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All in all, whether you think you are flexible or not, there are numerous factors at play.

I encourage you to consider the way you define your flexibility and the factors at play in your joints.

If you know what is working and not working and are unsure what to do next, I would be honoured to work with you. 

Stay well and happy moving,
Lisa​