Flexibility With Age - The Childhood Years

OVERVIEW (1-8)

Did you ever wonder how flexibility changes with age? Why do we lose a considerable amount of our range of motion (ROM) in certain key areas of our body, like our hips, knees, shoulders?

Many of us have seen babies who, without a second thought, bring their tiny little feet up to their nose, only to yank off their socks. We have also seen the elderly shuffling, barely able to bend down to put on their socks and shoes or lift their legs to climb the stairs.

Children tend to be naturally more flexible than adults. (1) No one will contest that. But do we really understand why that it is? We could easily chalk this all up to the old age argument and call it a day. You know, the explanation that flexibility is just one of those things that we lose as we age. True to some extent.

Age-induced inflexibility most definitely exists. Undoubtedly our body composition, which changes as we age, plays a vital part in our level of flexibility. (2-4)

However, what studies and research show are that our flexibility can also be greatly impacted by our level of regular mobility, overall state of health, and the environment we inhabit. (5-7) As Ingle points out in her study, “decline in range of motion potential is age-related but not age-dependent.” (5)

Many of our musculoskeletal changes come from disuse from lack of regular movement and a sedentary life, rather than from aging. (4) Improving our health, getting more mobile, and making better lifestyle choices can go a far way in optimizing our flexibility over the years. (6-8)

First let's explore flexibility at different stages of life and how it typically changes.

TODDLERS AND YOUNG CHILDREN (9,10)

Up to 5 years old children's bodies have not fully developed, and they are still very pliable. (9,10) Their bones and tissues are still growing and changing rapidly. For children at this highly developmental stage, it is important to let their bodies grow and just be.

During this phase, postural stability, which consists of static stability (eg, stand on one foot) and dynamic stability (eg, jump and land on one foot), is relatively unstable as young children learn coordination in their rapidly changing body. And it is clear why flexibility exercises are not recommended at this stage. Instead, children are able to exercise their full range of motion (ROM) and flexibility through everyday play and games (eg, running, cycling, jumping, swimming, climbing, hopping, skipping). (10)

CHILDREN 6 TO 9 YEARS (8,9,11)

At this phase, children are still growing and typically maintain an ample amount of their flexibility. However, their flexibility will tend to vary (ie, increase/decrease) based on different parts of their body. (9)

For example, by age 8 or 9 years, a child's spine usually reaches its maximum natural flexibility. (8) Even though this age group will have peak spine flexibility, it is highly advised that they do not over use this capability. They can suffer from conditions, such as slipped discs and stress fractures, which can result in lifelong back problems. (9)

On the other hand, the bone structure and joints of children in this age range will have developed in their shoulders and hips and will tend to cause reduction in mobility in these areas. To keep their flexibility, dynamic stretching, such as arm circles, leg swings, and leg raises are recommended. (8,11)

PREPUBESCENT CHILDREN 10 TO 12 YEARS (BEFORE FIRST GROWTH SPURT) (9,11)

Children are usually stronger at this phase. They tend to put on more body and muscle mass rather than grow in height. (9) They also tend to have more postural stability. With their new gained strength, children usually become even more active and mobile. However, increased activity without regular stretching will inevitably lead to tightness and stiffness and overall reduced mobility. (9)

It is advised at this stage that some type of regular stretching routine be introduced to children’s exercise regimen. Preferably, it should include working the large muscle groups dynamically at a moderate level of intensity with some weight-bearing activities and some flexibility exercises for the back, legs, and shoulders. Maintaining flexibility at this stage can work to lessening orthopedic complications later in life. (11) Yes, kids should get up and get moving and stretching!

PUBERTY - TEENS 13 TO 19 YEARS (9,12)

Ah! Growing pains. We remember them all too well.

Puberty is usually the time when the first growth spurt occurs. During this phase, the bones are growing much faster than the muscles. Since the muscles and tendons do not grow as quickly as the bones, this can result in a reduction of mobility and increase in injuries, if not carefully monitored. (9)

The areas that tend to tighten are the quadriceps due to the rapid growth of the thighbone. The lower back muscles may also be an area of pain from the spine elongating faster than its surrounding muscles. (9)

There are two camps of thought on whether growth spurts directly impact flexibility. Some believe that growth spurts do lead to inflexibility that can lead to overuse injuries in vulnerable areas of the body like the knees and lower back. (8) Others have found a correlation with growth spurts and flexibility but nothing causal. (12)

No matter where you stand on this issue, it is a sensible recommendation for teens to offset the effects of growing pains by performing targeted stretches of overly tight areas (quads, hips) of their bodies. (9, 12)

Once the body stabilizes from its first growth spurt it is recommended that intense flexibility training resumes to regain any flexibility that might have been lost during this time.

Now it’s time to turn to what happens to our flexibility from young adulthood into our senior years. Continue with us on this fascinating journey to our next post – Flexibility With Age – The Adult Years.

REFERENCES:

1) Lamari N, Marino LC, Cordeiro JA, Pellegrini AM. Trunk anterior flexibility in adolescents after height growth speed peak. Acta Orto Bras. http://www.scielo.br/scielo.php?pid=s1413-78522007000100005&script=sci_arttext&tlng=en. Published 2007. Accessed September 4, 2020.

2) Martin LJ, Zieve D, Ogilvie I. and A.D.A.M. Editorial Team. Aging changes in the bones – muscles—joints. MedlinePlus website. https://medlineplus.gov/ency/article/004015.htm. Reviewed August 2016. Accessed September 4, 2020.

3) Martin LJ, Zieve D, Ogilvie I. and A.D.A.M. Editorial Team. Aging changes in organs – tissues—cells. MedlinePlus website. https://medlineplus.gov/ency/article/004012.htm. Reviewed May 2015. Accessed September 4, 2020.

4) Effects of aging. OrthoInfo website. http://orthoinfo.aaos.org/topic.cfm?topic=a00191. Reviewed September 2009. Accessed September 4, 2020.

5) Ingle D. Postural stability and flexibility in young adults. Ursidae: The Undergraduate Research Journal at the University of Northern Colorado. http://digscholarship.unco.edu/urj/vol2/iss2/5/. Published 2012. Accessed September 4, 2020.

6) Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, LeeIM, Nieman DC, Swain DP. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. American College of Sports Medicine Position Stand.https://www.researchgate.net/publication/51239730_Quantity_and_Quality_of_Exercise_for_Developing_and_Maintaining_Cardiorespiratory_Musculoskeletal_and_Neuromotor_Fitness_in_Apparently_Healthy_Adults_Guidance_for_Prescribing_Exercise. Published 2011. September 4, 2020.

7) Bassey EJ, Morgan K. Dallosso HM, Ebrahim, SB. Flexibility of the shoulder joint measured as range of abduction in a large representative sample of men and women over 65 years of age. European Journal of Applied Physiological and Occupational Physiology. 58(4);353-360. https://www.ncbi.nlm.nih.gov/pubmed/2920713. September 4, 2020.

8) Harvard Health Publications. Exercise and aging: Can you walk away from Father Time. Harvard Medical website. http://www.health.harvard.edu/staying-healthy/exercise-and-aging-can-you-walk-away-from-father-time. Published March 2014. September 4, 2020.

9) Kurz, T. Stretching Scientifically: A Guide to Flexibility Training. 4th ed. Stadion Publishing Island Pond VT. 2003.

10) Stricker P. Body Composition and Flexibility. Healthy Children Website. https://www.healthychildren.org/English/healthy-living/fitness/Pages/Body-Composition-and-Flexibility.aspx. Updated November 21, 2015. September 4, 2020.

11) Haskell WL, Montoye HJ, Orenstein D. Physical activity and exercise to achieve health-related physical fitness components. Public Health Reports. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1424730. 1985. September 4, 2020.

12) Feldman D, Shrier I, Rossignol M, Abenhaim L. Adolescent growth is not associated with changes in flexibility. Clin J Sport Med. 1999;24-29.