How to Save Your Skin After You Work Up a Sweat

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. 😉

​In which episode does JJ die?

JJ dies at the end of Outer Banks season 4 episode 10, "The Blue Crown" after rescuing Kiara from his father Chandler Groff. "I feel mad, betrayed, disappointed and heartbroken to say the least," Bruder adds. "JJ went through a lot of crap through the show and he was the one character who deserved his happy ending the most. When the series first came out, people fell in love with JJ and [Kiara]."

While the cast obviously found out about the ending while filming, fans are frustrated with how they chose to promote the show. "Obviously the cast can’t spoil a character death, but to blatantly lie and mislead fans by saying that Jiara was 'evergrowing' and fans would be happy with how the season plays out?" Bruder says. "Jiara fans deserved so much better than what we got, ESPECIALLY when they knew they were killing JJ off."

Why are Outer Banks fans so upset?

The show is the kind of phenomenon that made instant stars out of its cast, but it also made waves because of how the first season portrayed issues like classism, substance abuse, and domestic abuse. "As someone who has been around domestic abuse, I think the handling of the character JJ was detrimental culturally," another fan (who would like to remain anonymous) says. "The character suffered abuse at the hands of a man who was not even his biological father, and the writers almost framed it as if that was okay because in the beginning, his father loved him. Instead of telling a story to victims of abuse about hope and making it through trials, the writers went the opposite way. I also find it interesting that they stated this was a planned death. I think writing a character who is suffering from anxiety and clear mental health issues as well as abuse who is very young like JJ only to let him fall in love and kill him right when he starts to feel happiness doesn’t necessarily make a lot of sense narratively."

Another viewer adds that ending JJ's story that way felt "disrespectful...especially when in an interview following the episode, one of the creators literally referred to his death as pointless." She even says "it feels almost like the show died along with him."

Actress Madelyn Cline (Sarah Cameron) called JJ the "heart of Outer Banks"and for a lot of fans, JJ also became a beacon of hope, a reminder that you can endure, persevere, and come out stronger on the other side. Since the first season of the show dropped during April 2020, it's been one consistent, fun thing for TV fans since the COVID-19 pandemic began, which makes the loss feel even greater.

"Seeing him die at the hands of another abusive father was honestly kind of sickening," the viewer adds. "It’s also unfortunate that his death didn’t seem to mean anything. A character death like this would be one thing if it meant something. If he had died protecting his friends or actively protecting Kiara, rather than having already saved her and then getting killed afterward, it might’ve be easier to get past."

"It’s like a connection to something good and steady was just broken," X user @onlykiep4l says. "Killing a character that has literally gone trough so much trauma and was finally happy just doesn’t make sense. It’s not just the character that’s gone — it feels like a part of the show has ended too."

Why does JJ get killed off?

Rumors have been circulating for years about behind-the-scenes drama between actors Rudy Pankow and Madison Bailey, which has fans believing Rudy asked to be written off the show(for the record, Outer Banks creators Josh & Jonas Pate and Shannon Burke have said it was the plan from the beginning). With Rudy's exit, the writers had a difficult choice in front of them. JJ isn't the kind of guy to abandon his friends, meaning the writers obviously felt like killing him was the only option. But according to an additional viewer, "Outer Banks hasn't been that type of show."

"To attempt to turn this fun, summer, boat show into some dark, depressing story where the heart of the show is gone destroys everything that the show started out as," she says.

Another anonymous fan calls the choice "a character assassination," adding other moments from the season that feel like a different character than the one fans have come to love: barely reacting to John B. and Sarah's pregnancy announcement, or to the fact Rafe had come to talk to Kiara — especially after his reaction to Rafe catcalling Kie in the first season is a moment that led fans to ship them in the first place.

The fan continues by calling JJ's treatment a "lack of respect" toward the character. "The fact that the writers tried to make us dislike him, to soften the blow of him dying. It didn’t work. It has everyone distraught because many people’s favorite character ended up dying after 'finding happiness' for about 10 minutes in Episode 10."

​Does Sarah get pregnant in Outer Banks season 4?

But JJ's death isn't the only moment that has fans reeling. In addition to the fact viewers are saying the Pogues barely reacted to the death of their lifelong best friend, Pope is now a murderer and Kiara makes an absolutely chilling vow to get revenge on Groff — a far cry from the characters we fell in love with in season 1.

"Outside of the JJ of it all, a lot of plot lines/dynamics in part 2 felt off," one of our anonymous fans continues. "Sarah’s pregnancy plot line, especially when coupled with the quote from a creator about ‘giving her a baby specifically because she wasn’t ready’ feels incredibly tone deaf given the current state of things here in the US. The fact that there wasn’t even a conversation of if she wanted to continue with the pregnancy felt very icky. Overall, episodes 1-4 of this season did feel like Outer Banks, but everything after that felt like it was from an entirely different piece of media."

However, some fans are excited to see where the show goes from here. "JJ was such a strong character and his presence will obviously be missed, [but] I am excited to see how the Pogues react and what they do to get revenge on Groff," Virginia McGrew says in an email. "I also think that the scene of JJ dying with Kiara was extremely well done and emotional, making his passing even sadder. I ultimately believe that JJ’s passing serves as a reminder of the themes the show."

"JJ made the group even more aware of friendship, the importance of chosen family, and loyalty, which was seen throughout the season and especially in the finale," she continues. "Now that he is gone, the other Pogues will have to step up even more, creating a shift in their dynamic. While many believe that Outer Banks might not be worth watching after this finale, I truly think that it is only going to get even deeper and more interesting."