I am not a contort-y person. For the last twenty years or so, I’ve had a recurring dream in which I sit on my own head (a perfectly reasonable dream for a circus performer, I assure you); I kick up into a chin stand, bend my knees, and my feet just gently float down to the floor on either side of my head – I can actually FEEL my ankles in my hands! Well, in my dreams is the only place I will ever do that, or someone will have to call an ambulance. Today, we’re going to chat about the bendy-flexies, and what you can do to increase the likelihood of a Gumby Moment. Join me, won’t you?
Not Fitting Into Your Genes
Alas, genetics are a massive factor in determining the bulk of your flexibility. Some folks are like walking rubber bands, others have to chant, visualize, and sacrifice a virgin once a week to be able to touch their toes. What gives? Your genes, my friend! They affect:
- thickness of spinal cartilage (a big factor in back flexibility)
- the structure of your joints
- length/tension/attachment of connective tissue
ALL of which play a huge role in whether you’ll be billed as Courteney the Contortionist or Rodney the Rigid.
Why Bother To Stretch If It’s All Genetics?
Because it’s NOT all genetics, Negative Nancy! It’s a good thing to know where you are in the Great Pantheon of Stretch-iness, as it can help you keep your expectations realistic; you can’t change the thickness of your cartilage, but you can stretch your glutes. Here’s what I recommend:
- Work those muscles hard! And then streeeeeeeeeeeetch them out when they’re hot hot hot. Don’t stretch cold (put a rubber band in the freezer, then try to stretch it and you’ll see why). Save your deepest stretching for AFTER your training.
- NEVER stretch to pain – only to sensation. Why? Because if you tear the muscle, it creates scar tissue which is less flexible. And that sucks. Some days will be tighter than others – work with where your muscles are TODAY!
- Be consistent. 10 minutes of stretching 5 days a week will yield greater results than 60 minutes once a week.
- Be patient – it takes muscles and joints a very, very long time to truly become more flexible. Don’t get frustrated, it will just make you all mad and reckless and then you decide you’re going to do a split right this second and you do it and pop your hamstring and then you can’t do a split for the next 8 months. Be patient, friend.
- Spice it up! We often spend most of our flexi-time doing passive stretches, but a solid amount of research shows that you’ll get the best results from a combined approach! Include:
- Passive stretches held about 30 seconds each
- Active flexibility training (strengthening the muscle at the end of it’s range of motion).
- Dynamic stretching (stretching through broader movements)
- PNF training (proprioceptive neuromuscular facilitation)
Many of us in the circus world are reasonably flexible – we may not all be able to sit on our own heads, but we can pop out a decent splits and get at least one toe to our noggin after morning coffee and a running start. Flexibility differs from joint to joint, day to day, even hour to hour. Remember: the goal is not to be able to trot out a cool trick at a party (that’s just a fringe benefit); your goal is to keep your muscles and joints healthy, and increase the possibilities in your work. With that in mind, work consciously, consistently, and gently – you’ll be straddling your ponytail in no time (or at least be one inch closer). Happy bending, my loves!
NEED HELP WITH YOUR FLEXIBILITY? I’m an American Academy of Sports Medicine certified flexibility coach! Zap me an email and let’s get a program going for you.
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