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Why Your Flexibility Stalls

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Wellness is an umbrella term — it looks and feels different to each individual person. Despite the fact that I just named five exercises I attempt to partake in weekly — life gets busy! — I really try to branch out of my usual workouts, due to both the need for a challenge and a general interest in looking for new ways to move my body. What are my most recent exercise acquisitions? Breakdancing, hot yoga, and, well, getting TORCH’D. Goop booked us with celebrity trainer, Isaac Boots, to add the last workout to that list.

Boots has a long roster of celeb clients: Vanessa Hudgens, Kelly Ripa, Jessica Chastain, Gwenyth Paltrow (of course!) and more. I’ve always been a bit envious of how the celebrities of today are able to build at-home gyms and call for private sessions in a flash. Yet, beyond the affordability aspect, I’ve been more curious on how they become so fit — diet and personal chefs aside — with such busy schedules.

I found out in the Bahamas. And the workout is not as easy as it looks.

Boots first created virtual at-home sessions to teach TORCH’D classes during the pandemic, with the main premise of the workout focusing on the flow of body resistance, dance conditioning, and targeted repetition with the intention of burning fat. We — the other gal pal journalists and influencers on the trip — were set to complete two morning classes, both Saturday and Sunday. I, unfortunately, missed my connecting flight on Friday and wasn’t able to make it to the Saturday class due to a series of unfortunate travel events (let’s not rehash it, for my sake). But, after talking to the girls who were able to attend that morning session, it seems that the only thing I missed was waking up really sore on Sunday. My quads thanked me for that missed flight.

Group fitness is also something I’ve gotten used to over the years, especially when moving to LA where it's common practice, but going into workouts that I’ve never done before is intimidating. Exercising in front of others, especially when you aren’t familiar with the form of exercise, can be a particularly vulnerable activity.

Therefore, before attending the 45-minute TORCH’D session, I searched for the workouts online to study them a little. I’ll admit, I didn’t think they looked that difficult. But boy, was I absolutely proved wrong. Keep in mind that the Sunday session was outdoors, and although on a shaded rooftop with a stunning ocean view, the Bahamas was in the middle of a heat wave. I already didn’t stand a chance against my already innately sweaty and red-faced self during any form of physical movement.

Boots started the music — an upbeat, EDM like tune — to get us moving to the rhythm.

We began with small movements like arm circles and donkey kicks, pulsed for a bit, and then went ‘double time’ (AKA we picked up our speed). Those rotations would continue throughout the workout. It was during the pulsing portions of the workout where I really felt it target my biceps, triceps, and glutes. A burning sensation formed in my upper arms and legs several times, making it hard to keep going. There were a few instances when I had to take a quick break to get back into it. It was during those breaks when I noticed I wasn’t the only one taking a breather.

As I’ve grown sick of my mundane daily gym routine, I’ve noticed that having fun while I workout is a priority. Boots’ liveliness and charisma matched with his eagerness to teach really helped me get out of my own head (I have the tendency to become frustrated and want to quit during certain moves.)

I now understand now how a lot of celeb women — like Gwenyth — exercise with time constraints. Workouts like Torch'd are simple and tough, but effective at toning all the right places. While I would 10/10 recommend this class to anyone, I (and my sore muscles) definitely encourage you to take a rest day (or two) afterwards. 😉

1996 — Kate and Leo meet on the set of Titanic.

We all know and love the friends-to-lovers trope, but Winslet and DiCaprio are the poster children for the lovers-to-friends trope. The actors met while playing love interests in Titanic. Although their onscreen relationship has never come to fruition offscreen, Winslet says the pair immediately clicked as friends.

“He was just very free with himself, and he had this effervescent energy that was really magnetic,” she said in a 2023 Titanic re-release featurette. “And I remember thinking, 'Oh, this is gonna be fun. We're definitely gonna get along.' And we just really did. We just really did.”

1998 — They walk the red carpet together at the Golden Globes.

If you Google “young Leonardo DiCaprio and Kate Winslet,” there’s a 99 percent chance the first pictures will be from this red carpet, mostly because Winslet’s look is sooo ’90s. In an interview with ET, DiCaprio says they absolutely came together, but clarifies that they’re “good buddies.”

2008 — They join forces on screen again.

The first movie Winslet and DiCaprio did together post-Titanic was Revolutionary Road, where they play another couple who doesn’t work out because one of them dies by the end of the movie (quite a specific niche to fall into, no?). Unlike Jack and Rose, their characters in Revolutionary Road have a tense relationship, which Winslet said made working on the film “an immensely emotionally challenging experience” for both of them.

“There’s just a trust factor there. We both know that we have the best intentions for each other, but we also know that we can push each other’s limits,” DiCaprio said in an interview for the film. “There’s probably no other actress out there that I would feel as comfortable attacking, and I know she can give every bit of it right back to me.”

2009 — Kate shouts Leo out in her Golden Globes acceptance speech.

Winslet won a Golden Globe for Best Actress in a Motion Picture — Drama for her role in Revolutionary Road. She gave a heartfelt speech that included some very kind words for her costar and best friend.

“Leo, I’m so happy I can stand here and tell you how much I love you and how much I’ve loved you for 13 years. Your performance in this film is nothing short of spectacular. I love you with all my heart, I really do,” Winslet said. DiCaprio blew her multiple kisses as she spoke. Feel free to join in the audience’s aww-ing; this moment is just too sweet.

2012 — Leo walks Kate down the aisle.

A source told Us Weekly that DiCaprio walked Winslet down the aisle at her wedding to Ned Rocknroll (whose real name is Edward Abel Smith, in case you were worried) in December 2012.

2016 — Kate Winslet cries at Leonardo DiCaprio’s Oscar speech.

When Leo finally won his first Oscar in 2016 for The Revenant, the camera cut to Kate tearing up and clasping her hands in front of her face during his speech. She was also spotted giving him a quick, friendly kiss on the cheek during a commercial break.

2017 — They have dinner in Saint-Tropez.

Pictures blew up over the internet of DiCaprio and Winslet “vacationing” together in Saint-Tropez, but Winslet later revealed that they were there on business. “Leo did his annual fundraiser for the Leonardo DiCaprio Foundation. He and I went together and we auctioned off dinner with Jack and Rose and actually raised $1.35 million. It was extraordinary,” she told E!.

2021 — They reunite for the first time since the pandemic hit.

Winslet revealed that she cried the first time she saw DiCaprio after the pandemic began. “I’ve known him for half my life! It’s not as if I’ve found myself in New York or he’s been in London and there’s been a chance to have dinner or grab a coffee and a catch up,” she told The Guardian. “We haven’t been able to leave our countries. Like so many friendships globally, we’ve missed each other.”

2023 — Winslet reflects on her friendship with DiCaprio on Titanic’s re-release featurette.

Kate Winslet revealed that when she and Leonardo DiCaprio call each other, they pick up the phone right away. “There’s no like, ‘Hang on, I’ll call you tomorrow.’ It's instant,” she told ET Online. Think about that next time your bestie gives you an impromptu ring.

The actress also got a bit more sentimental about her long-standing friendship with Leo. “You know, if you think about it, in the world that we live in now, to have friendships that bind you, and that shared history, it’s really something,” she said.

One thing’s for sure: if the Titanic had actually gone down in 1997, Kate would have definitely made room for Leo on that dang door.

November 4, 2024 — Kate Winslet Praises Leonardo DiCaprio and Revolutionary Road

In an interview with Vanity Fair, Kate Winslet recalls just how difficult it was bringing Revolutionary Road to life. The story follows Frank and April Wheeler as they struggle with both the cracks in their marriage and their 1950s suburban reality.

"The thing that people say is, 'You got to work with Leo again.' Then they go off on the whole Leo tangent, which I totally understand," she says. "But Revolutionary Road — f—king hell, it just knocked us all sideways. Unbelievably difficult material. I was very proud of that film and what Leo and I were able to create as Frank and April. It was so brutal."

November 19, 2024 — Leonardo DiCaprio Supports Kate Winslet's Lee

Leo made a special screening of Kate Winslet's Lee even more special by showing up to support her! The two were photographed hugging in front of the poster and it's truly the push I needed to get through the week :').