The Complex Of Flexibility

When you’re on the internet, you’ve probably seen at least one video or picture of some person doing a split, and you’ve maybe wondered, “Woah, how did they do that?” Okay—maybe not everyone thought that, but the question is, how does one get that flexible, and how does flexibility exactly affect the body?

Defining Flexibility

According to Oxford Languages (aka the place whenever you need to google a word's meaning), flexibility is defined as the “quality of bending easily without breaking.” On a literal scale, yes; when something is flexible, it is less likely to break and more likely to bend up to a degree. However, in human language, flexibility also accounts for greater motion control and provides for more muscle protection, bringing in more than just being able to do a split.

How do muscles get “flexible,” however? Let’s answer that in one word: stretching. When you stretch, it helps lengthen the distance between a muscle’s origin and how it moves, allowing you to have greater control of your arms and legs. The more you stretch, the more you are working your muscles, which helps them in the long run. Stretching also increases the growth of new tissues and fibers, which replace old ones and become less stiff. Additionally, stretching helps your nervous system become less resistant to the stress reflex, which refers to the muscle contraction that occurs when a muscle is stretched. Over time, with more consistency, your muscles become used to these conditions, strengthening them in the process.

Flexibility Benefits

What comes out of flexibility, however? Well, there are 3 main benefits: it improves range of motion, reduces risk of injury, and aids in posture. The most obvious one, range of motion, can be greatly increased, allowing you to move your arms or legs in ways that look impossible for a regular human to perform. Furthermore, flexibility significantly lowers the chance of injury. If you’re doing heavy sports or lifts, having a flexible body strains you less and allows you to handle the stress your body takes doing these exercises. Finally, stretching puts you in positions that really help with posture. That, along with having good muscle mobility, helps build a strong foundation, which ultimately affects how you look to others.

While there is no exact “level” of flexibility (it varies a lot by individual), those who can do

• Standing Needle
• Contortion Backbends
• Oversplits

are generally considered to have great flexibility. Another factor, such as genetic conditions, also plays a heavy role in a person’s range of motion. For example, people with joint hypermobility syndrome (also known as being “double-jointed”) have extremely flexible joints, some even being able to bend their legs backward (though it comes with side effects like joint discomfort and pain as well).

Exercises for Improving Flexibility

Having adequate flexibility is a necessity for everyday life. Below are some optional exercises for anyone interested in improving their flexibility:

• Shoulder Rolls: Roll your shoulders forward and backward in circles.
• Triceps Stretch: Reach one hand down your back, and use the opposite hand to push the elbow down gently.
• Hip Flexor Stretch (Lunge Stretch): Step one foot forward into a lunge and sink your hips.
• Seated Forward Fold: Sit with legs extended, and reach for your toes.
• Butterfly Stretch: Sit with soles of feet together, let knees drop outward, and gently press down.
• Cobra Stretch: Lie on your stomach, press up on your hands, lifting your chest.

Before you stretch, remember to warm up first, as it prevents accidental injuries, which will be devastating for your body. Consistency is crucial; it will benefit you greatly in the long run.

Action starts today!

Flexibility is something you should value and definitely work to improve on. Try and make up some time to do simple stretches—it will not only help your health but also your mood and energy!

"Flexibility is the key to stability." — John Wooden