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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. 😉

2013 — Olivia Munn Remembers Meeting John Mulaney

May 10, 2021 — John Mulaney Divorces From Anna Marie Tendler

John must've gained a lot of clarity during his time in rehab — he decided to divorce from Anna Marie Tendler once he came home. Though a spokesperson told Page Six, "John will not have any further comment as he continues to focus on his recovery and getting back to work," Anna chose to acknowledge how "heartbroken" she was.

May 13, 2021 — John Mulaney And Olivia Munn Reportedly Start Dating

Olivia Munn and John Mulaney were rumored to be an item days after the latter's divorce news became public. A close source said to PEOPLE, "This is very new, they're taking it slowly." 👀

June 2021 — Olivia Munn And John Mulaney's First Public Outing

The new couple didn't issue a public statement about their relationship, but they were seen together at Rick's Drive In & Out after speculations about them were shared. A source who spotted the couple told PEOPLE, "They were having a great time during lunch, laughing and talking...enjoying each other's company."

September 2021 — John Speaks About Olivia's Pregnancy

When John Mulaney sat on the Late Night with Seth Myers couch, he talked about how life was going and shared some pretty big news with Seth Myers. "I went to rehab in September, I got out in October, I moved out of my home from my ex-wife … Then in the spring I went to Los Angeles and met and started to date a wonderful woman named Olivia," he said. Then he dropped the happy bombshell. "And we're having a baby together..." A source couldn't wait to reveal to PEOPLE how "extremely excited" they were to be having their first child together.

September 22, 2021 — Olivia Munn Talks Openly About Her Pregnancy

Olivia opened up about her pregnancy and even made a joke or two about how it was going at the time. "I've been getting a lot of rest and eating the right foods," she told PEOPLE. She also mentioned how her friends were responsible for her being "sane" during this time!

November 2021 — Olivia Munn Shares How She Feels About Public Scrutiny Of Her Relationship With John Mulaney

It seems we weren't the only ones interested in the details of Olivia and John's relationship because other people were making speculations about it. "It's definitely not foreign for me to have people speculate incorrectly about things and to have rumors run rampant in one way," she said to the Los Angeles Times. She went on to mention how people were clueless about "what any of his relationships were."

November 24, 2021 — John Mulaney And Olivia Munn Welcome Their First Baby

Not long after Olivia told everyone to mind their business, she and John welcomed their first son, Malcolm Hiệp Mulaney (via PEOPLE) on November 24, 2021. However, the couple didn't share him with the world until the following month. They shared separated Instagramphotos about their son's arrival — and the posts were nothing short of precious.

John wrote, "Meet Malcolm Hiệp Mulaney. He has his whole life ahead of him. He hasn't even tried seltzer yet. I'm very in love with him and his whole deal. Happy Holidays" on his caption while Olivia wrote, "My Golden Ox baby. Malcolm Hiệp Mulaney. Happy Holidays."

February 2022 — John Mulaney Happily Talks About His Son While Hosting SNL

John took his time to gush about his family while hostingSNL a few months later. Stating that "Life is a lot better," he said his son was "pretty cool" and even joked about seeing the first few remnants of little Malcom's personality. While his son was on the warmer in the hospital, John could see "...he was annoyed." All he could think to himself was, "'That's my son.' A polite man in an uncomfortable situation..."

March 2022 — Olivia Munn Shares BTS Moments Of John Mulaney And Baby Malcolm

Olivia captured sweet BTS moments of John Mulaney and baby Malcolm on the set of SNL. She wrote, "Malcolm visited SNL Thursday afternoon. Here he is looking like your uncle being carried out of a wedding because he went too hard" as her funny caption.

August 27, 2022 — John Mulaney Celebrates Turning 40

October 11, 2022 — Malcolm Says His First Word

Most moms can relate to the fact their child's first word usually isn't mama. In true kiddo form, baby Malcolm's "first word was Daddy/Dada," according to this cute video clip Olivia Munn posted. In it, you can hear little one saying a couple of more words to the amusement of his parents.

November 24, 2022 — Baby Malcom Turns One

Olivia's Instagram caption reads, "Just got back from celebrating ONE YEAR of the most joyful baby being in this world and in our lives. My son, my joy. Happiest Birthday Malcolm Hiệp! I love you so so so much."

January 9, 2024 — Olivia And John Make It Red Carpet Official

The couple showed up on the red carpet together for the first time and they looked stunning! They attended the Governors Awards in L.A. and couldn't stop making heart eyes at each other.

March 13, 2024 — Olivia Munn Shares A Shocking Diagnosis

"I'm so thankful to my friends and family for loving me through this. I'm so thankful to John for the nights he spent researching what every operation and medication meant and what side effects and recovery I could expect," she wrote.

July 10, 2024 — John Mulaney And Olivia Munn Tie The Knot

The couple took their relationship further by getting married earlier this summer. Their ceremony wasn't over-the-top nor did it involve a lot of people, according to PEOPLE. Olivia Munn's The Newsroom co-star, Sam Waterston was their officiant while Baby Malcolm and an onlooker witnessed the couple dedicate their lives to each other.

September 14, 2024: John Mulaney and Olivia Munn's Second Baby Is Born

October 24, 2025: John Mulaney Praises Olivia Munn In Moving Speech

As evidenced by his passionate speech at InStyle's inaugural Imagemaker Award, John's no stranger to expressing his love for his wife. Olivia received the Woman of Impact award which seeks to celebrate a celebrity who's used their platform to shed light on something they genuinely care about (via PEOPLE). John used the time he presented the award to Olivia to talk about the breast cancer diagnosis that rocked their worlds.

"About a year [after learning of her diagnosis], Olivia shared her story," he began. "This was a cancer that was not detected from a BRCA gene test, it was not detected by a mammogram. It was detected because she took a heretofore not-that-known test called the lifetime breast cancer risk assessment test and they found that she had a 37 percent chance of breast cancer. And about a month later, she was having a double mastectomy. She shared her story to help anyone she could. According to the National Cancer Institute, in the week after Olivia shared the story of her breast cancer journey, there was a 4,000 percent increase in women visiting the breast cancer risk assessment. That was the first week. Olivia saving lives by speaking her truth is not surprising to me."

We love to see how John has been standing by her side throughout each stage of their relationship and wish them all the best!

November 12, 2024: John Mulaney Reveals Why Olivia Munn Drug Tested Him While Pregnant

In an article for GQ, John Mulaney and Olivia Munn got radically vulnerable about his recovery process. Olivia describes John's post-rehab self — and early on in their relationship, at that — as really unsteady and unsure of his sobriety. She says, "It was like watching a man in a tsunami. I was watching someone newly sober, at the edge of a cliff, and I didn’t know him well enough to help him."

John told her he was afraid of relapsing, but Olivia also explains that her pregnancy didn't seem to be what scared him or fueled his relapse fears. She says, “That’s the one thing that made him seem light and happy. I remember he was really excited to tell his parents.”

Still, Olivia wanted to be an active participant in John's recovery, so she started drug testing him randomly — all while she was six months pregnant. According to John, this was "a relief," and it's a habit they still have today. He says, “I like to be able to not even have that be a question in her or anyone else’s mind. Something about peeing in that cup is like, I’m walking this walk. It gives me confidence.”