November 8, 2024
Discover the surprising link between stretching and mortality and how to do the flexion test.
If your flexibility routine ends at tying your shoelaces, new research might change your perspective. A large-scale study led by Claudio Gil S. Araujo, a leading flexibility scientist, tracked over 3,000 middle-aged men and women for a decade, examining the link between flexibility and mortality.
Published in the Scandinavian Journal of Medicine and Science in Sports, the study used Araujo’s Flexitest, a 20-stretch assessment, to measure overall flexibility. Results showed that individuals with the stiffest joints were at a higher risk of early death compared to those who retained suppleness, highlighting the importance of flexibility for longevity.
Genetics influence our natural flexibility, and at 68, Claudio Gil S. Araujo credits his mobility partly to good genes. However, he emphasizes that lifestyle plays a crucial role in maintaining flexible and mobile muscles and joints. While age, injuries, and wear and tear can reduce flexibility over time, Araujo stresses the importance of regular stretching to preserve suppleness and counteract these effects.
Claudio Gil S. Araujo criticizes the fitness industry’s neglect of flexibility, noting, “Gyms assess aerobic fitness and strength, but flexibility is always an afterthought.” He emphasizes that flexibility varies individually, with each person having strengths and weaknesses.
“Women are, on average, 25% more flexible than men due to hormonal and connective tissue differences,” Araujo explains. However, flexibility needs are unique—one person might benefit from shoulder stretches, while another may need to improve ankle or trunk mobility. Identifying and addressing your specific areas of weakness is key to maintaining flexibility and overall health.
Claudio Gil S. Araujo’s research highlights flexibility’s vital role in health, influencing posture, fall prevention (flexible people “bounce,” while inflexible ones “crash”), and even risks of heart and metabolic diseases.
“Flexibility acts like a biological clock,” Araujo explains. “It can estimate a person’s biological age and their life expectancy based on flexibility levels at different stages of life.”
While most midlifers may not score highly on his Flexitest, the good news is that flexibility improves quickly. “Just five minutes of stretching a day can transform your health and help you live longer,” he says. Here’s how to start:
Start stretching now to preserve mobility
Flexibility follows a different trajectory than muscle strength and bone density, which peak in our thirties. “Babies are very flexible, but we start losing flexibility as soon as we learn to walk,” says Claudio Gil S. Araujo. This decline continues throughout life, making it crucial to actively maintain flexibility.
In one study of 6,000 people aged 5 to 92, Araujo found age-related mobility loss is joint-specific, with shoulder and trunk flexibility declining the most after our thirties. For instance, shoulder flexibility in 28-year-old men averaged 13.9% but dropped to 5.2% by age 85.
Daily stretching, even for just five minutes, can slow this decline. Holding each stretch for 15–30 seconds makes a difference and requires no special equipment—stretching can be done anywhere. A study in Physical Therapy found that men in their sixties who stretched tight hamstrings five times a week increased their range of motion by 2.4 degrees per week over six weeks.
Stretch your calf muscles before a workout to enhance blood vessel health
Performing a few passive stretches before a workout can make your blood vessels more resilient to the stress of exercise, according to a study from the University of Wisconsin La Crosse (UWL). Lead author Jacob Caldwell asked participants to do a passive calf stretch before an indoor cycling session.
Passive stretches use external forces to hold a muscle stretch for several seconds or minutes, ideally repeated 3-4 times. In the experiment, a boot was used, but a towel or yoga strap works just as well. For a calf stretch, sit with legs straight, loop a strap around the ball of your foot, and pull gently to feel the stretch.
A control group skipped stretching, and results published in the Journal of Applied Physiology showed that pre-workout stretching preserved blood vessel function. “Unlike some aerobic exercises, passive stretching is accessible to most people,” Caldwell noted. “And the cardiocirculatory benefits are worth the stretch.”
Do a dedicated stretch session five times a week for heart health
A regular stretching routine may improve artery health and potentially reduce the risk of heart disease. Arteries, like muscles and tendons, are dynamic connective tissues that stretch and contract under pressure. Researchers at the University of Milan’s department of biomedical sciences for health explored whether dynamic loading, similar to what benefits muscles, could positively impact arterial health. Their findings suggest that stretching exercises may enhance arterial flexibility and function, supporting cardiovascular health.
In a study at the University of Milan, 39 participants were divided into a stretching group and a control group. The stretching group performed leg stretches (hip extension, knee flexion, and ankle dorsiflexion) five times a week for 12 weeks. Each stretch was held for 45 seconds, with a 15-second rest in between, and performed in various positions (standing, lying, with a flexed or straight leg).
Researchers monitored blood flow in the legs and upper arms and found that stretching reduced arterial stiffness and improved the arteries’ ability to dilate, effectively restoring some youthful vascular attributes. The results, published in the Journal of Physiology, support the idea that “loading arteries through passive stretches is good for our vascular health,” says Claudio Gil S. Araujo.
Try ten minutes of static stretching to boost your mood
Static stretching, performed without external aids like straps or partners, involves holding stretches for a set time. Beyond physical benefits, it promotes relaxation and reduces stress hormones like cortisol.
A Perceptual and Motor Skills study found that just 10 minutes of whole-body stretching using yoga poses improved mood and cognitive function in sedentary young adults compared to a control group. Regular static stretching has also been shown to reduce anxiety and depression. For example, office workers who did 10-minute stretch sessions after work experienced less anxiety, body pain, and exhaustion after three months.
If you don’t like stretching, try dancing instead
Two studies from last year revealed that dancing improves mobility and flexibility across all age groups. Claudio Gil S. Araujo advocates for dance, saying, “Whether in a class or on your own, dancing is an excellent way to enhance muscle flexibility. It involves constant movement and joint stretching in various directions, making it a fantastic method to stay strong and mobile.”
Do these stretches to assess your flexibility
Claudio Gil S. Araujo’s Flexitest involves 20 stretches to assess flexibility under lab conditions, but some can be adapted for home use. These exercises, ideally done with a partner, allow you to track improvements in flexibility over time. Perform them every few months and score each position from 0 to 4, with 2 being average. Regular stretching can help boost your scores and overall suppleness.
Flexibility Test: Ankle Dorsiflexion
Position: Sit or lie on the floor with your right leg fully extended, toes pointed upwards.
Action: Without using your hands, attempt to pull your toes toward your body.
Partner Assistance (optional): Have a partner place one hand above your knee to stabilize it and their other hand on the ball of your foot, gently guiding your toes inward. It’s fine if your heel lifts off the ground.
Scoring:
1: Your foot creates a right angle (90 degrees) with your calf.
2: Toes move past the 90-degree mark.
3-4: Toes are pulled closer to your shin.
Repeat:
Perform the test on your left leg to compare flexibility. Regular stretching can help improve your score over time.
Flexibility Test: Hip Flexion with Knee Bend
Position:
Lie on your back with your arms stretched above your head.
Bend your left leg, placing your left foot flat on the floor.
Keep your right leg fully extended on the ground.
Action:
Angle your left knee as far back toward the floor beside your chest as possible.
A partner can help:
Scoring:
1: Your knee is at a right angle (90 degrees) to your torso.
2: Knee moves closer to your chest.
3: Knee is very close to the floor beside your chest.
4: Knee can be placed almost on the floor next to your chest.
Repeat: Perform the test with your right leg bent and your left leg extended to assess both sides. Regular practice can improve flexibility and your score.
Flexibility Test: Shoulder and Arm Reach
Position:
Stand upright without twisting your torso.
Bend your right arm at the elbow and reach it over the top of your head, aiming to touch your left shoulder.
Action:
Unassisted Stretch:
Assisted Stretch (optional):
Scoring:
1: Your hand gets close to the left shoulder.
2: You make contact with the left shoulder.
3: Your hand gets close to the left shoulder blade.
4: You touch the left shoulder blade.
Repeat: Perform the same stretch on your left side to assess symmetry and flexibility. Avoid twisting your torso during the test to ensure accurate results. Regular stretching can improve your range of motion and score.
Wrist Flexion
Position:
Straighten your left arm in front of your body, parallel to the floor.
Turn your palm downward, facing your chest.
Action:
Flex your wrist, bringing your palm underneath toward your forearm.
A partner can assist by:
Scoring:
1: Hand forms a right angle (90 degrees) with your forearm.
2: Hand moves slightly past 90 degrees.
3: Hand flexes closer to 45 degrees.
4: Hand flexes fully to approximately 45 degrees toward your chest.
Repeat: Test wrist flexion on your right arm. Regular stretching can improve your range of motion over time.
Flexibility Test: Trunk and Hamstring Flexion
Position:
Sit on the floor facing a wall.
Place your bottom as close to the wall as possible, with your legs fully extended up the wall, forming a right angle with your trunk.
Bend your arms and join your hands lightly behind your neck.
Action:
Keeping your buttocks on the floor, attempt to raise your trunk toward your legs.
Avoid bending your knees or shifting your hips away from the wall.
Scoring:
0: You cannot lift off the floor without bending your knees.
1: Only your upper back moves off the floor.
2: Moderate trunk movement but no significant lower back engagement.
3: Some lower back motion allows you to move closer to your legs.
4: Your chest and trunk fully reach and rest on your thighs.
Notes:
Perform this test slowly and gently to avoid strain.
Regular practice of hamstring and lower back stretches can help improve flexibility and your score.
Flexibility Test: Trunk Extension
Position:
Lie face down on the floor with both legs extended.
Place your hands lightly joined behind your neck.
Action:
Attempt to lift your head and trunk off the floor as far as possible.
A partner can assist by standing or kneeling over you, gently placing their hands on your shoulders to help maximize trunk extension.
Scoring:
0: You cannot lift your head and trunk off the floor without assistance.
1: You can lift slightly but with minimal trunk elevation.
2: Moderate trunk elevation but not close to vertical.
3: Trunk is lifted significantly, nearing a vertical position.
4: You raise your trunk almost to a right angle with the floor.
Notes:
Perform this test slowly to avoid strain or injury.
Regular stretching and strengthening exercises for the lower back and core can improve flexibility and trunk extension over time.
Please remember that with any exercise we recommend, if it’s painful seek medical advice
Discover recommended exercises to do at home.
Read our post on stretching exercises for seniors
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