Can a stiff person get more flexible?

Can you go from Stiff to Flexible??

This is a question I get asked alot, and to be honest - I have the feeling often when people approach me about these issues they have kind of given up before they even start. So here I am to explain how it works, some key elements to keep in mind if you are trying to get flexible and what you can expect on your journey.

Mobility, oftentimes, is confused with flexibility and before anything else, let me clear out the difference.

You see, all of our joints have a range of motion or what others like to call it, ROM. Now, how much of ROM your body can reach while passive or while someone else is moving your joints is your flexibility. 

Mobility, on the other hand, is how much of your flexibility you can easily achieve with your own control & muscle contraction and without pain.

So, although these two are completely relevant, they are not exactly the same.   

For a more thorough explanation on those two concepts, read more on my previous post on Flexibility vs Mobility. .

The Guide to Best Practicing your Flexibility

A big part of mobility is flexibility. In order to work on your mobility, you must first practice your flexibility and I’m here to share with you some of the ways you can do so. 

#1 Focus on your mid section first, the hip/pelvis & spine. 

This is pivotal to maximize all kinds of stretches you are performing. Ensure to start around your hip & spine so they are positioned well for future challenges.

There may be times when you need to start stretching a hip flexor when you want to improve your shoulder mobilty. And other times where you will need to bend your knees, compromise the aesthetics of your stretch & pull hard just to get your spine & pelvis where you want them to be and that’s definitely okay.

Don’t even worry about straightening the extremities until later down the line. Start by focusing on your pelvis & spine. Then, you’ll improve so much faster. 

#2 The goal is to work with your body and creating stability

One of the main reasons for stiffness, is instability in the joints - so your body tries to help you by BRASING all the muscles. This is because the body’s natural response to being outside a comfortable ROM is to tense. A stretch or a position that your body is not used to performing is a “threat” and your muscles and tendons will try to protect itself from further damage.

If you have gotten to a place where pain or fear of it occurring is the reason your body is not letting you into those positions to begin with. Then forcing the body into a position is unlikely to help, most likely, will do more harm than any good.

So, when stretching aim for a gentle 3-5 / 10 sensation of stretch, don’t force it. Start small but consistently, and try to pair a stretch up with a stability or strength drill that uses that new found ROM.

#3 Work with gravity and make it simple.

A lot of people tend to work against gravity and not with it. When it comes to flexibility, teaming up with gravity is everything. This is especially true for the stiff & less flexible. 

Modify your stretches whenever necessary. There is a lot of cool super bendy yogis out there, but feel free to modify and segment a stretch & allow gravity to make the pull so you can focus on breathing and relaxing into it.

By working with it, you can more freely allow your body to relax into the stretch, giving you a greater ROM.

#4 Trust in the Process & stretch your tightest areas consistently.

Stretching connective tissue takes time, and about 1/2 of the MOBILITY you have is controlled by tension from your nervous system. So practice frequently, and when tempted to give up & get discouraged. Please remember that you will have good days and bad days of mobility depending on your stress levels, workouts in the past days etc. And that progress takes time and, no matter how small progress you are making, it is still progress.

Most people in the first few weeks of mobility training FEEL better AFTER stretching, but it may take WEEKS or MONTHS before that feeling is a more permanent state. So, it’s okay to take your time. It’s just a matter of how consistently you are doing it. Just do & do until you see great results. 

#5 Explore new ranges of motion in every stretch.

Lastly, to ensure you’ll maintain your flexibility gains, play around different patterns & put your ROM to work.  

There are a lot of sample stretches you can perform in your everyday workout. Try them out. Get creative. Be consistent. It’s really all about that when it comes to flexibility. 

Conclusion

You can absolutely get more flexible, connective tissue can be stretched, inflammation will settle and your nervous system can gain more control of end ranges allowing you to move more freely in bigger movements. Start Small - Stay Consistent - And Keep Playing.

If you are unsure & need professional coaching with WHAT should be done each day to achieve your flexibility goal, book for a 20-minute free session with me & get started. 

I do mobility screenings both in ZOOM and in person. I also offer individualized mobility programs that you can do as warmups, separate from your daily gym session.

Well, this wraps up this blog. Hope you learned a thing or 2!

Cheers, Eik