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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. 😉

When will the Starbucks holiday drinks for 2024 come out?

The new holiday drinks and snacks from Starbucks came out on November 7, 2024.

Will there be holiday cups?

Yes, the Starbucks holiday menu includes some new holiday cup designs! You can peek at all the new designs for 2024 here.

What's missing from this year's rumored Starbucks holiday menu?

The Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread Loaf won't be returning to cafes for 2024. We're especially sad to see the Toasted White Chocolate Mocha not included, though the official menu lineup has yet to be released!

When is Starbucks Red Cup Day 2024?

Though there's no official word out about Red Cup Day for 2024, our best guess – based on the Red Cup Days of years past – is it'll return mid-November. In 2023, Red Cup Day fell on November 16. In 2022, the coffee chain held the event on November 17. Both dates landed on the third Thursday of November, so we predict it to hit on November 21 for 2024. Red Cup Day is when Starbucks customers can get a free reusable red cup when they order a seasonal drink off the holiday menu!

Drinks On The Starbucks Holiday Menu 2024

NEW! Cran-Merry Orange Refresher

This brand-new Refresher is packed with sweet orange, tart cranberry, and warm spice. It also has cranberry inclusions and is order-able mixed with water, lemonade or coconut milk.

Iced Gingerbread Oatmilk Chai

Chai is a totally underrated holiday flavor in our opinion. This iced drink is crafted with warm chai spices and creamy oat milk, then gets topped with even more frothed oat milk infused with gingerbread-flavored syrup and a sprinkling of spice.

Peppermint Mocha

You know it, and you love it! The Peppermint Mocha has hit Starbucks menus year after year, making it a total statement sip for the holiday season. This drink (available hot or iced) combines peppermint syrup, mocha sauce, and your milk of choice with espresso for a festive feel. It's traditionally topped with whipped cream and tasty chocolate curls.

Peppermint White Chocolate Mocha

Similar to the classic Peppermint Mocha, this bev swaps chocolate for white chocolate sauce.

Caramel Brûlée Latte

This Starbucks holiday menu drink is very rich. The sweet caramel brûlée sauce totally completes the sip, along with plenty of whipped cream and crunchy lil' brûlée bits for textural variety.

Sugar Cookie Almondmilk Latte

Literally like a sugar cookie in liquid form, this super-sweet latte is handcrafted with blonde espresso (it's sweeter and lighter than Starbucks' traditional espresso shots), sugar cookie syrup, and almond milk for a little bit of a lighter effect. It's finished off with red and green sprinkles to up the seasonal vibes even more!

Chestnut Praline Latte

This nutty latte brings on notes of chestnut and praline, which is a nice, flavorful departure from the very expected peppermint you'll see everywhere come holiday time.

Salted Pecan Crunch Cold Brew

Initially introduced for fall 2024, it appears as though the Salted Pecan Crunch Cold Brew will stay on the Starbucks menu well into winter. The salted, pecan-flavored cold foam offers that classic sweet n' salty twist you'd enjoy on fall snacks like trail mix or dipped pretzels. The best part is you can now also order the cold foam in non-dairy form!

Holiday Cold Foams

Starbs will also be bringing back four beloved holiday-flavored cold foamsand two new options for 2024. They're the perfect drink customization to add to your iced coffees and cold brews if you don't want to order an all-out holiday drink. See all the flavors below:

• NEW! Gingerbread
• NEW! Salted Pecan
• Peppermint Chocolate
• Sugar Cookie
• Chestnut Praline
• Caramel Brûlée

Snacks On The Starbucks Holiday Menu 2024

NEW! Dark Toffee Bundt

This sweet toffee-flavored bundt is topped with holly- and berry-shaped sprinkles. How perfect for the holiday season!

NEW! Turkey Sage Danish

This savory snack reportedly includes "turkey sausage with creamy béchamel sauce in a pastry." It sounds like Thanksgiving in a single treat, and we can't wait to try it!

NEW! Penguin Cookie

This cutie sugar cookie is decorated like a lil' penguin bundled up for the cold.

Snowman Cake Pop

Starbucks' classic vanilla cake pop gets a wintry twist with an adorable snowman face – this sweet really makes us crave the holiday season!

Sugar Plum Cheese Danish

This cream cheese-filled danish is topped with a slightly-spiced sugar plum jam. It's been one of our go-to's over the past few holiday seasons at Starbucks!

Cranberry Bliss Bar

The Cranberry Bliss Bar has become an absolute staple on the Starbucks holiday menu, and for good reason! This blondie treat is smothered in a delicious cream cheese frosting and sprinkled with orange zest and dried cranberries for added seasonal enjoyment.

What People Are Saying About The Leaked Starbucks Holiday Menu

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Famed foodie account @markie_devo was the first to leak the Starbucks holiday menu earlier this year. Though most commenters on @markie_devo's Starbucks holiday menu leak post seemed to be excited for the upcoming rumored menu items, some Starbs fans noticed a few things missing from the leaked lineup.

"Still missing eggnog 😢," someone noted.

"Where is the toasted white chocolate mocha 😢😢😢😢," another questioned.

"ALLLLLL these cold foams, and not the one people want: Irish Cream," one more commenter said.

"Ugh still no gingerbread loaf 😭," a disappointed user wrote. "Everything else looks bomb though!"

Despite the Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread loaf not being part of this year's menu predictions, the holiday season is our favorite time of year at Starbucks. Many more users shared the same sentiment:

"So excited for all chestnut praline shaken espressos & cranberry bliss bars 🎄🎄🎄🎄," someone wrote.

"Oh hell yess all the chestnut praline offerings," another rejoiced.