Are You Bendy Enough?

From what I see with new clients, one of the most neglected areas of fitness is flexibility. A good definition of flexibility is how much of each joint's natural range of motion (ROM) you can comfortably reach by moving your spine, neck, arms and legs (upper and lower) in all directions. The ROM at each joint is affected by both the muscle/tendon chain's length and the rigidity of those two types of tissue. Tendons attach muscles to bones and are less pliable than muscles, and stretching them is at least as important as stretching the muscles.

Why is it important?

Simple - your ROM determines the pain-free area in which you can physically function, and within which you have a much lower risk of injury. Reach too high or too fast, bend over too quickly or at an angle your body isn't used to - BAM! Some injuries due to inflexibility are minor and only last a few days. Some change the joint's function (and your physical quality if life) forever. Pretty important stuff.

So why don't people address flexibility more seriously? Well, as we age, we can get used to having gradually lowered ROM, and just accept it as an inevitability. It doesn't have to be. Here's a quick way to see how you're doing with broad strokes (a qualified trainer can help you get a much more comprehensive assessment):

1. Have someone look at your profile while you assume a natural stance. There should be a straight line connecting the center points of your ankle, hip shoulder and the opening of your ear. Most people, from daily activities and a lack of training, pronate, or push forward their chins and droop their shoulders down and slightly or moderately forward. This is caused by tight, short chest muscles and anterior (front) shoulder muscles, and puts an unnecessary load on the base of the neck and the entire spine.

2. Reach straight up above your shoulders. Is it easy to get your middle knuckle directly above your shoulder joint, rather than slightly or moderately forward? If not, the problem mentioned above is at work here too. Is it easy to fully extend the arms overhead without a bend at the elbows? If not, your biceps are tight. This is very common as well and puts both the biceps and shoulder at risk of injury if you reach, lift or throw abruptly.

3. Lying on your back with one leg extended on the floor, raise the other with the leg completely straight. Ideally, you should be able to get the upward extended leg vertical or just past vertical. Most people can't. That can signify a vulnerability to back injuries.

Working with a trainer to address these critically important areas of fitness is definitely worth considering. You know how the problem developed, so you can guess how the story ends unless there's a plot twist pretty soon here.

Yoga and Pilates classes can be great but some individual attention and a customized plan adapted to your specific needs is always a good idea.

Here's an article from my website on important considerations when looking for the right trainer in your area: http://www.trivalleytrainer.com/resources_3cs.html