How To Say Cool (And Have Fun) During A Heat Wave, According To A Board-Certified Physician

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.”

Knit 2 Piece Set

This set looks Sofia Richie chic. It actually went viral on TikTok for being such an affordable, great find — and I happen to agree! It's comfy with minimal design, so it will pair with any pair of shoes you choose. This one's going with me on my next roadtrip, 100%!

Gingham Set

It's not often I find an outfit that would be perfect for lunch in the South of France or for hours on end in the car, but that's what we call versatility! It really is such a cute set that you can wear almost anywhere. Pair this with strappy sandals and a raffia bag, and you're good to go!

Sweatpants 2 Piece Set

Everyone needs a good sweatsuit in their wardrobe, and what better one to get than an affordable matching set from Amazon? This heather grey set will be ideal for your fall road trip to keep you warm and cozy! The best news? It's 25% off (with a coupon) at the moment, so make sure to grab it quickly!

Beige Ribbed Sweater Set

I love the simplicity of this oatmeal-nude two-piece set, because you can wear it casually, to a movie night, or just on a road trip with your besties. I like how it's styled above for a more elevated look with gold jewelry, and a fun handbag. But you can't go wrong with some tinted moisturizer, a messy bun, and sneakers.

Pink Two Piece Linen Set

This set is ideal for my girls who like to feel more cutesy, but still stay true to that comfortable vibe we're going for. This is usually the style I sport for roadtrips, just in case we take a fun detour to grab lunch at a nice cafe. I can be prepared for any scenario, yet still feel totally cozy in the breathable linen.

Waffle Lounge Set

You truly can't get more comfortable loungewear than a good old waffle-knit set! And you can't beat this price either, TBH! For less than $20, you can get your newest two-piece that's sure to become your go-to. The good thing about this fabric is:

• It's light
• It's breathable
• And it still looks good!

Green Striped 2 Piece Set

A good striped set will carry you through multiple seasons, and you're guaranteed to get a lot of wear out of it. I like to pair mine with sandalsand a crossbody bag whenever I'm on a roadtrip! Just add a classic white tank, and you're good to go!

3 Piece Knit Lounge Set

This Amazon find is one of the best deals! It comes with a long, duster cardigan, a tank, and matching pants — all three for less than $40! Sometimes I'll even wear the duster with other outfits to optimize wear! Snag this deal for your upcoming road trip plans.

Knit Pullover Set With Shorts

The balloon sleeves are the first thing that struck me with this chic outfit. It makes you look put together, but also fools everyone so they don't know you're actually wearing clothes that feel like pajamas. The ultimate win!

Floral Ruffle Set

Who says you can't wear PJ's in the car? I definitely didn't. I'm an avid pajamas-in-public gal myself, but they have to be chic and cute like this pair here! The floral pattern is positively adorable, and I will be purchasing it immediately.

Sam And Aaron Taylor-Johnson's Full Relationship Timeline

Early 2008 — Sam Taylor-Woods And Aaron Johnson Connect Via Nowhere Boy

After audition for a role in Sam Taylor-Woods' debut film Nowhere Boy, Aaron Johnson piqued Hollywood's interest with his portrayal of a younger John Lennon (via The Guardian). According to reports, that's not the only thing that made people curious.

It became apparent their interactions on set had ventured into romantic territory when they were spotted "arm in arm" and acting like "teenagers in love," (via The Guardian).

2009 — The Couple Gets Engaged A Year After Filming Nowhere Boy

Aaron Johnson eventually proposed to Sam a year later, despite maintaining boundaries while filming Nowhere Boy. They claimed to Harper's Bazaarthey were "very professional" even though "everyone on set knew" there were something budding between the two.

Aaron didn't hesitate to say, "And a year to the minute after we met, exactly one year to the minute, I got down on one knee and asked her to marry me."

It didn't take long for Sam to become pregnant with their first child either. "I knew I wanted a family with her, I knew I wanted kids, and a month later she was pregnant with our first child," Aaron admitted to The Telegraph UK.

April 2010 — Aaron Johnson Shares His Thoughts About Being A First-Time Dad

Aaron sat down with Jonathan Ross of Friday Night with Jonathan Ross and talked about the new role he was prepping for outside of acting. He said he was "not really" nervous about becoming a father because he'd been interacting with Sam's daughters from her previous marriage to Jay Jopling.

July 2010 — Sam And Aaron's First Daughter Is Born

Per reports fromDaily Mail, the couple's first daughter was born a few months after Aaron's appearance on Friday Night with Jonathan Ross. They didn't go into depth about baby Wylda Rae's birth nor were updates shared during the months following her arrival.

January 2012 — The Couple's Second Daughter Is Born

This time a rep announced the birth of Sam and Aaron's second daughter, Romy Hero to People. They experienced a home birth and a rep reported "mother and daughter are well" at the time.

June 2012 — Wedding Bells Ring As Sam And Aaron Get Married

The couple got married in Somerset during the summer of 2012 and it was immediately noticed that Aaron partially changed his last name. "I just don't see why women need to take the man's name. I wanted to be a part of her just as much as she wanted to be part of me," he said (via The Standard).

Sam Taylor-Johnson later praised the "stability" of their marriage by saying to The Guardian, "Being in an amazing relationship, having come out of a difficult one, it felt so good."

January 2017 — Aaron Taylor-Johnson Mentions Sam During His Golden Globe Speech

When Aaron won an award for appearing in Tom Ford's Nocturnal Animals, he made sure to express his love and gratitude for Sam Taylor-Johnson during his speech. "I want to thank my wife for being there with me and supporting me through this." He openly admitted his role wasn't "pleasant," but continued to thank her for "putting up" with him.

He also gave a shout out to their daughters "Anjelica, Phoenix, Wylda, and Romy."

February 2017 — Aaron Admits He's Not A Fan Of Everyone's Prying Eyes

The actor didn't shy away from talking about his great dislike for everyone's opinions about he and Sam's relationship when they first started dating. He told New York Magazine, "The attention was intrusive." At the same time, he said it helped him develop thicker skin so he can let things roll off his shoulders instead of feeling riled up.

March 2017 — Aaron Reveals He Has A Tattoo Of Sam's Name

Aaron took his love for Sam Taylor-Johnson a step further when he let the world see his tattoo of her name in celebration of her 50th birthday (via Daily Mail). Though the focus was meant to be on his new ink, his chiseled abs were also on display.

The actor appeared in Mr. Porterand revealed he'd rather stick to family life than acting. "I get more fulfillment from being a father than I do from being an actor" and even said he thought about "wanting to give it up."

June 2017 — Sam Taylor-Johnson Gushes About Aaron

It seems this couple was in-sync with each other because Sam later gushed about him during an interview with The Times UK. She said, "I literally found my soulmate" in Aaron and talked about not being ashamed of their large age difference. "When you're solid with someone in your own love, you don't think about it."

She later posted a moving Instagram post dedicated to her husband's birthday and wrote, "HBD to the most incredible husband, father, man @aarontaylorjohnson I ❤️U."

June 2019 — Sam And Aaron Taylor-Johnson Look Spiffy At Zoë Kravitz's First Wedding

Sam posted a stylish photo of herself and Aaron getting ready to attend Zoë Kravitz wedding to her first husband Karl Glusman. Aaron wore a tailored marl gray suit while Sam looked amazing in a leopard print dress.

"To the wedding we go... 🎩 @karlglusman @zoeisabellakravitz," she wrote in the caption.

November 2019 — The Couple Reveals What It Was Like Working On A Million Little Pieces Together

Joint projects can cause disagreements to occur between couples, but Sam and Aaron admitted they enjoyed the process of making A Million Little Pieces a reality. "It was the best thing we've ever done," Sam told Harper's Bazaar.

Unfortunately the author, James Frey, admitted to sharing false information in the memoir the film was based on and was even removed from Oprah Winfrey's book club (via New York Times).

June 2020 — Sam Taylor-Johnson Celebrates The Couple's Wedding Anniversary

Sam took to Instagram to share a black and white photo of the couple together in honor of their wedding anniversary. They looked like they'd stopped to take a quick photo while on a hike as they were both wearing hiking boots. "8 years later. Happy anniversary ❤️ #aarontaylorjohnson ❤️," she wrote in the caption.

She shared another photo of Aaron because Father's day coincides with their wedding anniversary. Her caption simply read, "Happy Father’s Day ❤️ #aarontaylorjohnson 🔥."

March 2021 — Sam And Aaron Taylor-Johnson Set To Work On "Rothko" Together

It was revealed the married couple were set to being bringing the film Rothko to the silver screen in 2021 with Russell Crowe and Aisling Franciosi set to star in it alongside Aaron (via Deadline). It's a film adaptation of The Legacy Of Mark Rothko by Lee Seldes, but nothing else has been reported about a possible release date.

May 2021 — Sam Taylor-Johnson's Excited About Aaron's Latest Project

After it was announced Aaron would star in Kraven the Hunter, Sam Taylor-Johnson couldn't contain her excitement. She posted a comic book version of the titular character on Instagram and wrote, "My husband ❤️ #kraventhehunter #aarontaylorjohnson."

The film will release in Theaters December 13, 2024, but you can watch the official trailer now! Based on what we've seen, it looks full of action and shirtless moments that will keep us warm during winter.

June 2021 — Sam Also Gets A Tattoo Dedicated To Aaron

Tattoo artist Docta Woo gave Aaron some new ink of the form of a humming bird and also revealed Sam's dedicated tattoo for her husband. "Captured a healed hummingbird on Aaron and added some love ✍🏼 for Sam ✨❤️," his caption on Instagram reads.

June 2022 — The Couple Renews Their Vows

In honor of their 10th wedding anniversary, Aaron posted a lengthy tribute to he and Sam's marriage on Instagram. He partially wrote, "we renewed our vows to one another and confessed our love in front of our nearest and dearest friends and family it was a celebration of love and joy," in his caption.

Sam also posted her own feelings about their vow renewal in a separate post. "10 glorious years 💕 My incredible husband, father to all 4 girls. I love you, I love you, I love you 💕 love conquers all."

September 2024 — Fans Speculate There's Trouble In Paradise

Despite their public love and support for each other, fans are convinced Sam and Aaron Taylor-Johnson are having marital problems. The actor was recently seen without his wedding band while he was out and about (via The Mirror). Neither have commented on the pics, so it could be that he forgot it at home or removed it for a cleaning.

It all seems very TBD...