The Science of Mobility, Stiffness and Ageing
Ever stood up after sitting for a few hours and felt about twenty years older?
Or noticed that getting off the floor, reaching overhead or putting your socks on isn't quite as easy as it used to be?
We often put these changes down to ageing.
But is getting stiffer simply an inevitable part of growing older? And is stretching really the only solution?
In this episode of The Fundamentals of Fitness, Alison explores the science of mobility, flexibility and ageing, including why muscles don't necessarily become permanently shorter just because you've been sitting at a desk.
We discuss:
- The difference between mobility and flexibility
- Why your body feels stiff after sitting
- How strength, joint structure and your nervous system influence movement
- What actually changes as we age
- Whether resistance training can improve flexibility
- Static versus dynamic stretching
- How to maintain useful movement throughout life
Plus, discover why being able to get yourself off the floor might be a more meaningful fitness goal than touching your toes.
The Fundamental: Movement is a capability worth protecting. Don't wait until you've lost it to start training it.
CONNECT WITH ALISON
For no-nonsense fitness, training, and mindset support, you can find me here:
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Website: abperformance.training
DISCLAIMER
The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.
References
Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A.A., Ferreira, J., Sarmento, H. and Clemente, F.M. (2021) ‘Strength training versus stretching for improving range of motion: A systematic review and meta-analysis’, Healthcare, 9(4), article 427. https://doi.org/10.3390/healthcare9040427
Behm, D.G., Blazevich, A.J., Kay, A.D. and McHugh, M. (2016) ‘Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review’, Applied Physiology, Nutrition, and Metabolism, 41(1), pp. 1–11. https://doi.org/10.1139/apnm-2015-0235
Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D. and Ryan, E.D. (2019) ‘Resistance training for older adults: Position statement from the National Strength and Conditioning Association’, Journal of Strength and Conditioning Research, 33(8), pp. 2019–2052. https://doi.org/10.1519/JSC.0000000000003230
Freitas, S.R., Mendes, B., Le Sant, G., Andrade, R.J., Nordez, A. and Milanović, Z. (2018) ‘Can chronic stretching change the muscle-tendon mechanical properties? A review’, Scandinavian Journal of Medicine & Science in Sports, 28(3), pp. 794–806. https://doi.org/10.1111/sms.12957
