This Is The Thing You’re Probably Forgetting to Do When You Work Out

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. 😉

Opt for canned beer

This was one of my earliest discoveries in the world of fake drinking. No one can see your drink when it's in a can. You might read that and think, yeah so? Well, take that can with you to the other can, and dump it out in the sink. Fill it up with water and no one will be the wiser. In fact, they'll think — wow, she's really blasting through those Coors Lights. Pro tip: Be sure to wipe any water drips off the can before you leave the bathroom, and rinse the sink so there's no errant beer foam floating around.

If you have to order a real drink, choose a clear cocktail. This is the classic move. You creep over to the bar when no one else is around, and order a club soda with lime. Think of it as a mocktail. Be sure to ask the bartender to serve it to you in a cocktail glass — a giant water glass or plastic cup is a dead giveaway.

If it's impossible to get alone time at the bar, order a vodka soda (or gin and tonic). Then take it to the bathroom, dump out the liquid (use a straw to keep the ice and any garnishes in the cup), then fill it with water instead. Complain about the soda or tonic being flat if anyone questions your drink's lack of tiny bubbles.

Make friends with bartenders. At first, bartenders give you a bit of side-eye when you ask for a club soda in a cocktail glass. They won't ask you what the deal is, but you can let them assume what they like — especially when you order that second or third club soda in a cocktailglass.

If you're feeling cavalier, and you and the bartender have really hit your stride, you can even say, “I'll take anything non-alcoholic that looks like a cocktail." I actually made SUCH good friends with a bartender at a wedding where I was fake drinking that every time I came over to the bar, he immediately winked at me and gave me “my regular." My friends guffawed at the fact that I was already friends with the bartender. Pro.

Allude to a possible tannin allergy. Wine is the toughest thing to fake, so don't even try. Tell your friends about how, out of nowhere, you've started to get headaches immediately after drinking a glass of wine. When they're like, “Is it just when you drink red?" reply with a frustrated sigh, “No, both red and white make me feel crappy — maybe it's a tannin thing?" Then get your faux canned beer or clear mocktail, and call it a day.

Ginger ale is a GREAT substitute for Champagne. Ginger ale looks like Champagne, it smells kind of like Champagne, and if your friends are tipsy enough and take a sip, they'll actually believe that it IS Champagne. Don't overdo this one though — too much sugary soda is not a good thing for you and your secret babe!

Pretend to be getting over a cold (so no one asks for a sip). After all, it's sick season! [Insert fake coughs here]

Always be the one to order or serve a round of shots. Shots are one of the toughest things to fake. Like, really difficult. And you might be thinking, who still takes shots anyway? Well, the answer is: I do. Or rather, I did. It would have been impossible to be at my two besties' bachelorette party without at least one round of shots. So what's a preggo to do? Serve 'em up, of course.

Because shots are best served as a surprise to inspire a second wind in any given party, you can creep into the kitchen to set things up. Pour all but one, and fill that one with a substitute. Ideally, it looks like what you're serving, and if that's not possible, make 3-5 of them vodka shots including yours, which is actually… water! If ordering shots at a bar, you're probably already friends with the bartender, so just ask him to make yours a fake one and to put a napkin or coaster under it on the tray that comes out.

Keep a drink in your hand at all times. This is an obvious one, but it's worth mentioning. If you don't have a drink on hand, someone will either hand you one or give you a hard time for not drinking. DO NOT give them that opportunity ;)

Never leave your drink unattended. Hopefully, you already have this rule in your wheelhouse from your college days. In this case, the key here is avoiding two things: friendly refills and someone accidentally picking up your drink and finding out it's phony.

Avoid being the first one to hit the hay. If you've already been squirreling around on the beverage front, the next clear sign that you might be secretly pregnant is when you're the first one to go to bed. So don't do that. Don't go to bed. Ever! Okay, at some point you'll need to go to bed because you need a TON of sleep in your first trimester, but avoid being the first party pooper at all costs.

And don't use getting up early “for a run" or “to do some work" as an excuse for going to bed — friends that know you will see right through that.