Why it’s suddenly TRENDY to be BENDY
And how even YOU can get more supple
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.’