Site icon Women Fitness

Increasing Overall Flexibility

Keeping your muscles and ligaments flexible is important because tight muscles can cause chronic pain. Flexibility training  helps balance muscle groups that might be overused during exercise or physical activity or as a result of bad posture.

Muscular imbalance brought about by unhealthy lifestyle can make the joint weaker, as parts of the bone bare more weight than they should. In many cases, back pain is caused by tight hamstrings which “cause the hips and pelvis to rotate back, flattening the lower back and causing back problems.

A little stretching can go a long way to enhance your overall fitness.


When stretching for the purpose of increasing overall flexibility, a stretching routine should accomplish, these goals:

Connective Tissue

changes in connective tissue which restrict flexibility. When connective tissue is overused, the tissue becomes fatigued and may tear, which also limits flexibility. When connective tissue is unused or under used, it provides significant resistance and limits flexibility. The elastin begins to fray and loses some of its elasticity, and the collagen increases in stiffness and in density. Aging has some of the same effects on connective tissue that lack of use has.

If you are very serious about increasing overall flexibility, then I recommend religiously dhering to the following guidelines:

Overall, you should expect to increase flexibility gradually. However, If you really commit to doing the above, you should achieve maximal upper-body flexibility within one month and maximal lower-body flexibility within two months. If you are older or more inflexible than most people, it will take longer than this.

Don’t try to increase flexibility too quickly by forcing yourself. Stretch no further than the muscles will go without pain.

Aging Vs Flexibility
There are some physical changes attributed to aging and flexibility:
  • An increased amount of calcium deposits, adhesions, and cross-links in the body. The calcium loss can begin as early as 30 years, and in women the process accelerates for some 5 years around the menopause
  • An increase in the level of fragmentation and dehydration
  • Changes in the chemical structure of the tissues. The elasticity of tendons, ligaments and joint capsules is decreased as cross-linkages develop between adjacent fibrils of collagen. Over the span of working life, adults lose some 8-10 cm of lower-back and hip flexibility. The restriction in the range of movement at the major joints becomes yet more pronounced during retirement, and eventually, independence is threatened because the subject cannot climb into a car or a normal bath, ascend a small step, or complete the movements required for dressing and combing the hair.
  • Loss of “suppleness” due to the replacement of muscle fibers with fatty, collagenous fibers. Strength peaks around 25 years of age, plateaus through 35 or 40 years of age, and then shows an accelerating decline, with 25% loss of peak force by the age of 65 years. Muscle mass decreases, apparently with a selective loss in the cross-section if not the numbers of type II fibers.
Exit mobile version