FOR the past few weeks, our focus has been on exercise’s role in helping to decrease the chance of contracting many chronic and life-threatening illnesses, and slowing the unpleasant effects of these illnesses on the body. However, there are less serious conditions that our bodies face, both internal and external, with which exercise can help.Factors affecting flexibilityBenefits to improved flexibilityMarlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.

For many of us, flexibility or the ability to bend, or the lack thereof, is an issue which affects us daily. How flexible our muscles are will affect how we feel when performing everyday tasks. It affects the ease with which we are able to carry out tasks at work, execute our gym routine and even things we do or attempt to do during sexual intercourse. So, what really is the deal with flexibility? Can it be improved or is it that once you lack flexibility, you always will? And, if we can improve our flexibility through exercise, what other benefits may be derived from doing this?

It is important to have some background knowledge of the things that limit or affect our flexibility and how they do so. Then, we can deduce which of these things can be altered by flexibility training.

It is an inescapable fact that flexibility will decrease with age. This gradual decline in flexibility, combined with the fact that we lose muscle mass as we get older, and the strength and endurance of our muscles get less, means that older adults will become less functional and more dependent on others much earlier if they do not seek to maintain and improve their flexibility.

Flexibility can also be affected by how loose or tight our ligaments are. Some people are born with ligaments that exhibit a much higher degree of elasticity than others. They have what is known as ligament laxity. Pregnancy is another factor that has an effect on flexibility because of the release of the hormone known as relaxin. What this hormone does is increase the elasticity of connective tissue and ligaments.

Muscle tension may also affect flexibility. If this muscle tension becomes chronic, it is referred to as hypertonicity. When this condition exists, the muscle is always in a shortened or contracted state. For this reason, hypertonicity is also known as contracture. The size and shape of our bones along with the type of connective tissue we possess also affect our flexibility. These, however, are genetically determined and cannot be altered by exercise. As for connective tissue, their role is to stabilise joints and to bind one bone to another. When connective tissue is stretched it will remain, unlike muscle, which returns to its original shape and size after being stretched. Fascial sheaths, which cover muscles, are more inelastic than the muscle themselves and therefore limit flexibility and range of motion.

The body’s core temperature also affects flexibility. When the body is warm, flexibility is greater than at lower core temperatures, and it is safer and easier to stretch.

It is possible to train our bodies to affect our flexibility and there are numerous benefits to be had from this. Firstly, stress levels will decrease. Posture will be improved. Muscle soreness can be alleviated by a thorough series of properly executed stretches. Consistent stretching reduces the risk of injury. Contracture will also be decreased through consistent flexibility training. When performing daily activities, there will be a marked increase in functional ability. For those who suffer from lower back pain, increasing the flexibility of lower back and hamstring muscles will go a far way in reducing discomfort.

Next week we will differentiate the types of stretches and look at tips and guidelines to bear in mind when setting up your routine for flexibility training.