How to approach flexibility without falling for common misconceptions

Many people approach yoga or Pilates with the goal of touching their toes or achieving a full split. This objective often stems from the belief that flexibility is a fixed trait that can be increased through sheer force or constant stretching. When a person cannot reach a certain position, they might assume their muscles are simply too short or that they lack the necessary ability.

This perspective overlooks the fact that what we call flexibility is often a combination of muscle length, joint structure, and neurological control. Pushing into a stretch because it looks a certain way on a mat can lead to discomfort or injury if the body is not prepared to support that position.

The role of the nervous system in stretching

The body has built-in mechanisms to prevent injury, primarily through a process involving the nervous system. When a muscle is stretched too far or too quickly, the nervous system sends signals to contract that muscle to prevent it from tearing. This is a protective reflex. If someone tries to force a stretch by using momentum or heavy weight, they are often fighting against their own biology.

Instead of trying to bypass these signals, effective practice involves teaching the nervous system that it is safe to exist in a wider range of motion. This is why holding a pose for a longer duration or using slow, controlled movements is more effective than bouncing. When the body feels stable and supported, the tension in the muscles tends to decrease.

True mobility is not just about how far a muscle can stretch, but how much control a person has over that range. A person who can sit in a deep squat with a straight spine has more functional mobility than someone who can reach their toes but lacks the strength to stand back up without wobbling.

Stability and strength are essential for range of motion

A common mistake in mat Pilates or yoga is treating stretching as a separate activity from strengthening. In reality, the two are deeply connected. If a joint is unstable, the surrounding muscles will often tighten up to create a sense of security. This tightness is not a sign of short muscles, but rather a sign that the body is trying to protect a joint that feels unsupported.

For example, if someone has very tight hamstrings, it may be because their pelvis is not positioned correctly or their gluteal muscles are not engaging properly during movement. By focusing on strengthening the muscles that support the hips and spine, the hamstrings may naturally relax because the body no longer feels the need to guard the area.

Strength at the end of a range of motion is what allows for lasting changes in how the body moves. This is often referred to as eccentric strength, which is the ability of a muscle to control its length while it is under tension. Practising movements that require control while lengthening the muscle is a more reliable way to improve movement than passive stretching alone.

Avoiding the trap of comparison

In a group setting, it is easy to look at the person on the mat next to you and feel that your progress is slow. It is important to remember that skeletal structure plays a significant role in how much a person can bend. Factors such as the shape of the hip sockets or the length of the femur are determined by genetics and cannot be changed through exercise.

Some people are anatomically built to have a wide range of motion in certain directions, while others will naturally face more resistance. Comparing your depth in a pose to someone else's is not a useful metric for success. A more helpful way to measure progress is to notice how your body feels during daily tasks.

Are you able to bend down to tie your shoes with less effort? Can you sit on the floor and move more easily? These functional improvements are much more valuable than the ability to perform a specific pose. Focus on the quality of the movement and the sensation within the body rather than the visual outcome.

Things to try this week

• Focus on breathing deeply into the belly during any held stretch to help the nervous system relax.
• Incorporate slow, controlled movements in Pilates to build strength at the edges of your range of motion.
• Check your alignment in standing poses to ensure your joints feel stable and supported.
• Notice if any tension in your body feels like a protective tightness rather than a simple stretch.