Why it’s suddenly TRENDY to be BENDY
And how even YOU can get more supple
THIS week, 58-year-old Emma Thompson was spotted in a flattering blue swimsuit undertaking a rather strange-looking workout. She contorted herself into all sorts of strange positions — raising her knee to her face and stretching out her back.
Thompson, who was at the Cannes Film Festival to promote her new film The Meyerowitz Stories, has joined the A-list trend for ‘mobility training’ — or bendiness to you and me.
Devotees say it’s an often overlooked third pillar to fitness (along with strength and cardio) that can help ward off illness and make you look slimmer than just lifting weights at the gym. Excellent bendiness leads to the desirable ‘yoga body’ — a lean, supple frame as shown off by Gwyneth Paltrow, Sadie Frost and Meghan Markle — that creates a slim stomach with defined, but not sculpted, abs.
Here ALICE SMELLIE asked the experts why bendiness is so prized — and gives you a test to see how bendy yoU are . . .
WHAT MAKES A PERSON BENDY?
‘BEnDInESS is the range of movement a joint has — whether you can touch your toes, and how far you can stretch your arms above the head,’ says physiotherapist Tim Allardyce, owner of Surrey Physio.
‘There are a number of elements at work — the joints themselves, the muscles, and the ligaments, which hold the joints together.’
The protein responsible for ligaments’ elasticity is collagen. yoga or stretching can lengthen muscles and ligaments, making them more flexible.
‘Emma Thompson is demonstrating very high hamstring flexibility,’ says osteopath Claire Mckenna at Body Mechanix, in Harpenden, Herts. ‘I’d suggest that she has been working at it for a while. Her arm, which is reaching out and grabbing her toe, is also demonstrating a good range of motion at the shoulder.
CAN YOU TRAIN YOUR FLEXIBILITY?
AnyonE can improve their flexibility with practice, but there is a genetic element. ‘A certain percentage of the population, around 7 per cent, have naturally shortened hamstrings, and will never be able to bend down and touch their toes, even as children,’ says Tim. ‘They will bend forwards and struggle to get past their knees.’
But this doesn’t necessarily extend to the entire body. ‘They may just have stiffness in one muscle group,’ Tim adds.
At the other end of the scale, he says he treats an 89-year-old grandmother who can still comfortably touch the floor with her hands.
‘We all have different levels of collagen and slightly different anatomies,’ says Claire. ‘our environment when we are growing up shapes us. Children who do more exercise when
they’re younger will have more strength and likely more flexibility as adults.’
Being fit is not always a measure of flexibility, either.
‘A weight lifter won’t be as bendy as a gymnast or someone who does masses of yoga or pilates,’ Claire says. ‘Weights can shorten the muscles as they can grow: a bulging bicep won’t be as flexible as a long, lean one.’
HOW DO I STAY SUPPLE AS I AGE?
LifestyLe plays a large part in long-term flexibility.
‘ if you sit all day long, your hamstrings shorten and your hip flexors become tight. this can influence the curve in the lower back and may cause back pain,’ says Claire. ‘Gradually, you may lose flexibility, such as the ability to touch your toes.’
‘Natural stiffening starts from adolescence,’ says physiotherapist Cheyne Voss at tenPhysio.
‘Look at Olympic gymnasts. few are able to continue to that sort of level beyond the age of 16.’
‘Not only do we have sedentary lifestyles, but as we age, the joints degenerate,’ says tim.
‘As the cartilage erodes, the body lays down extra bone, so there is less space for joints to move. this arthritis creates stiffness and even if ligaments are in OK condition, you lose flexibility.’
WHY IS STRETCHING SO GOOD FOR YOU?
thOse who look bendy look healthier. Long, lean muscles and ligaments give good posture, meaning that you can stand taller and naturally suck in your stomach.
there’s evidence that stretching — and the increased blood flow into the muscles — can reduce appetite and make you slimmer.
it prevents injuries, back pain, and balance problems. And there’s a feel-good factor — stretching the body increases circulation and toxin removal. some say it makes their day more productive and even improves mood.
WHAT’S THE BEST FLEXING FUEL?
‘hydrAtiON has an enormous effect on flexibility,’ says Claire. ‘if tissues are dehydrated they won’t function as well.’ this means the usual advice — drink more water, less caffeine and less alcohol.
‘Parts of the body, such as the spine, have a high water content, which dissipates during the day and is reabsorbed at night. so people are taller in the morning.
‘if you aren’t well hydrated, those parts of the body which need water won’t benefit and you’ll end up with permanent reduction in height, reduced spinal function and early degeneration.’
diet is also important — collagen has a massive influence on flexibility. ‘Lots of athletes take collagen supplements after injury,’ says Claire.
Natural sources include bonebased stocks and salmon.
BUT CAN YOU PUSH YOURSELF TOO FAR?
defiNiteLy, say the experts, and celebrities being pictured doing the splits aren’t helping. emma thompson is excluded — toe touching is just fine.
hypermobility is when you push the body too far. ‘if you bend your finger backwards every day, pushing it a little further as you go, you will make it hypermobile,’ says tim.
it’s the same with moves such as the splits. ‘this is how contortionists work — they push their muscles and ligaments to do extraordinary movements. But hypermobility creates instability. Go too far, and you may suffer pain.’
THE QUICK GUIDE TO GET YOU STARTED
‘i reCOmmeNd static stretching,’ says tim. ‘you can increase hamstring flexibility by putting one foot up on a chair and stretching forwards for at least 30 seconds. repeat three times each side. it may take months if you’ve been sitting for 40 hours a week, but maintenance may mean just a few minutes a week.’
But even moving around, doing 20 to 30 minutes of exercises a day, will help. ‘Walking is great, as it’s weight-bearing and therefore helps bone density and muscle mass,’ says Claire, who suggests a weekly pilates class and seeing an osteopath. ‘We do a lot of work with joint mobility and are always looking to help people stay supple and mobile as they age.’