Are You Flexible Enough?

Flexibility training, otherwise known as stretching, seems to be everybody’s least favourite type of exercise.  When we ask our patients how much time they spend stretching, the predictable response is “a few minutes.”   I’d guess even that answer is a bit exaggerated.  The reality is that very few people set aside enough time to maintain adequate flexibility.  Why?  Well there are likely many reasons but I think the main ones have to do with why we exercise in the first place.  The main reason people begin a routine is to improve their health.  This usually involves weight loss.  Stretching isn’t typically considered beneficial when it comes to losing weight so people naturally concentrate more on aerobic exercise and weight training.

Another common reason to hit the gym is to look a certain way.  Again, stretching isn’t likely to build a beach body.  So then, why bother stretching at all?  The answer lies in what we see in our patients as they reach their 40’s, 50’s and beyond.  That’s when the effects of inflexibility begin to show up.  It’s been our clinic experience that patients who don’t include stretching as part of their regular workout routine have a higher incidence of injury, recurrent back pain and reduced functional capacity.  Conversely, patients who stretch regularly seem to be more active as they age.  Your ability to continue golfing, running after your grand children, gardening etc. is much more dependent on your flexibility, rather than how many marathons you ran or how much weight you could bench press.  Core strengthening and aerobic activity are important in preventing back pain, as well as enhancing overall health, but they should not be the exclusive forms of exercise in any routine.

We recommend setting aside 15 minutes of flexibility training for every one hour of exercise.  Not only will the stretching help maintain your ability to stay active as you age, but it will also help reduce the risk of injury during training, allowing you to get the most out of your strengthening and cardio work.  It also might save you a few dollars by helping avoid those emergency visits to our office!  One other point to consider.  While some people are born with a bit more laxity in their joints, inflexibility isn’t something you’re stuck with.  You can create more flexibility.  If you are able to stay consistent with a routine for 4 weeks, you’ll see the changes in your muscles.  As always, feel free to ask us if you have questions about stretching, exercise or anything else related to a healthy back!