THE SECRETS TO COMBATING THE EFFECTS OF AGING: Flexibility
“Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind. ”
Flexibility is the key to movement and slowing the effects of aging. In our five-part anti-aging series, we’ve shared how joint integrity, strength, cardiovascular fitness, and balance are weapons in the fight to stay active as we age. Each of these weapons relies upon the viability of the other, and they all require flexibility.
As we close our five-part series on reducing the impact of aging, we focus on the importance of flexibility.
THE IMPACT OF FLEXIBILITY ON AGING
Connective tissue (tendons, ligaments, and muscles) harden and shorten with age. Our adaptable and flexible "willow tree" bodies become stiff and more prone to injury, propelling us into a vicious cycle of dysfunction and disuse.
But what causes the hardening? With age, our connective tissues undergo structural changes due to decreased blood flow, hormonal changes, and decreased elastin (a protein that gives tissues elasticity). The very same changes occur in the skin and are much more obvious because we see the sagging and wrinkles! But the changes in tendons, ligaments, muscles and nerves are less apparent to us. We experience them as decreased mobility and flexibility and increased injury and weakness.
Activities of daily living and hobbies that require repetitive motions can also cause tight and restricted connective tissues and compound inflexibility that is inherent with aging. Muscles can tighten during activity because they are trying to protect an unstable joint and/or they are weak, over used, or compensating for weaknesses or biomechanical dysfunction occurring elsewhere.
Our activities can lead to tightness and restrictions, but we can also develop tightness with poor posture or remaining in one position for too long. For example, when we sit for long periods of time, the muscles at the front of our hips become tight.
To slow down the changes in our connective tissue flexibility and integrity, we can improve blood flow and promote mobility with regular dry needling, Active Release Technique, and dynamic mobility exercises.
MAINTAINING FLEXIBILITY IS KEY
Dry Needling and Active Release Technique for Flexibility
In the first article in this series, Slow the Effects of Aging: Dry Needling, we introduced the importance of minimizing inflammation and maintaining the integrity of the connective tissue and joints to promote mobility and function as we age. Dry needling and Active Release Technique (ART) are both effective therapies to help reach those goals.
Regular dry needling on a monthly basis relaxes connective tissue and aids flexibility and motion.
ART is a soft tissue evaluation and therapeutic modality provided by certified healthcare professionals. By releasing muscles, tendons, and nerves that get stuck or “hung up” on each other, ART helps to restore flexibility.
Dynamic Mobility Exercise for Flexibility
Along with regular dry needling and ART, dynamic mobility exercises can restore loss of flexibility.
Mobility exercises include:
Vinyasa (flow-type Yoga).
Dynamic stretching.
Do your Homework
Before starting any exercise routine, follow these tips:
Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree (or higher) in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).
Check with your doctor before starting a new exercise routine.
Those with special medical considerations such as osteoporosis, joint replacement, and osteoarthritis should seek out a physical therapist for assistance when beginning a program.
If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs.
Examples of Dynamic Mobility Exercises
Below is a small sample of Coach Amy’s favorite mobility exercises. The following movements should not cause pain. If you have pain performing them, seek help from a medical professional to evaluate and treat your problem.
Active Pec Stretch
Child’s Pose
Hip Flexor Stretch Kneeling
“Dry Needling + ART + Dynamic Mobility Exercise = Flexibility ”
With flexibility, the connective tissue and joints can safely and effectively provide stability during sports, hobbies, strengthening, and cardiovascular activities.
Repetitive motions in daily life, poor posture, and aging compound together to exacerbate imbalances in flexibility. The result is an unbending tree that becomes tinder for the aging process. We can soften that wood and delay the progression of aging with dynamic mobility exercise and regular soft tissue and dry needling treatments. A body that moves freely is a healthy and functional one.
Coach Amy sees many patients for regular monthly “tune ups” to promote and maintain flexibility. Depending upon the patient, they may include dry needling and ART treatments. When pain and injury are not present, these are considered wellness visits and are self pay.
Thank you for joining us for our five-part series, The Secrets to Combatting the Effects of Aging on our Musculoskeletal System. Learn how to reduce the impact of many age-related changes by reading each part of this series:
Slow the Effects of Aging Part 1: Dry Needling
Slow the Effects of Aging Part 2: Strengthening Resistance Exercise
Slow the Effects of Aging Part 3: Cardiovascular Exercise
Slow the Effects of Aging Part 4: Balance and Proprioception
Slow the Effects of Aging Part 5: Flexibility
As we close this series, we reflect back on our goal: learning ways to improve our health so we can reduce the impact of aging on the enjoyment of the gifts that come along with aging. We hope this series helps you to enjoy the activities you pursue, whether your goal is to run a marathon, join your friends on the golf course, increase the length of your walk with your dog, or play a game of hide and seek with the grandkids.