Why are some people more flexible than others? Is flexibility genetic or dependent on your lifestyle? Flexibility is the ability to move your joints and muscles freely through the range of motion that your body allows. In general, body parts that you move more often, like your arms and legs, are more flexible than other parts that aren’t used as much. While exercise can help flexibility, genetics can determine how flexible your joints and muscles can be.
The Importance Of Flexibility
- Better posture: Working on flexibility exercises and stretches in the long term could improve your balance and lumbar strength.
- Reduced injury risk: Flexible bodies can handle physical stress better, reducing your chances of getting hurt.
- Better athletic performance: A study found that a 10-week yoga routine significantly improved flexibility and, thus, performance in adult athletes.
- Reduced body pains: A flexible body can relax better, preventing muscle stress that leads to body aches.
- Better heart health: Studies have linked poor trunk flexibility to a higher risk of arterial stiffening, which can lead to heart disease. Additionally, improved flexibility has improved the quality of life in people with congenital heart disease.
Is Over-flexibility A Problem?
Over-flexibility causes your muscles, ligaments, and tendons to stretch abnormally.
It puts stress on your tendons and ligaments and results in injuries.
Ligaments shouldn’t be stretched beyond more than 6% of their length.
Genetically over-flexible people are at a higher risk of injuries and ligament tears.
Is Flexibility Genetic?
While most people think joint mobility depends on your age and how much you exercise, your genes can significantly impact your flexibility.
Some genetic conditions like Ehlers-Danlos may affect your flexibility right from birth.
Certain genes, such as ACTN3, COL5A1, and ESR1, affect the structure and function of muscles, tendons, and ligaments.
Mutations in these genes can take a toll on your flexibility.
How Much Of Flexibility Is Determined By Your Genes?
The levels of flexibility and joint hypermobility vary from person to person, but they are highly hereditable traits with clear genetic links.
Scientists estimate that flexibility is around 50% heritable, meaning that 50% of your flexibility could be thanks to your genes.
Flexibility And The ACTN3 Gene
The ACTN3 gene helps produce the alpha-actinin protein, which gives structure to muscles in the body.
A 2014 study analyzed the effects of polymorphisms in the ACTN3 gene on flexibility and injury risk in ballet dancers in Korea.
It identified an SNP, rs1815739, that can reduce flexibility if mutated.
Typically, the SNP contains two copies of the C allele.
In some cases, the scientists observed that the C allele was replaced by the T allele, either once or twice.
If both copies of the C allele were replaced by T, flexibility was reduced noticeably.
| Genotype | Outcome |
| CC | Unaffected flexibility |
| CT | Unaffected flexibility |
| TT | Lowered flexibility |
Flexibility And The COL5A1 Gene
The COL5A1 gene is called the ‘flexibility gene.’
It helps produce type V collagen, which keeps bones, muscles, skin, and tendons strong, mobile, and flexible.
Lowered levels of collagen can result in stiffness and reduced flexibility.
rs12722 is an SNP of the COL5A1 gene.
Similarly to the previous SNP, it usually has the C allele that may be replaced by the T allele.
If the SNP is mutated twice, it will contain two T alleles.
This mutation leads to quadricep stiffness and an increased risk of muscle injuries.
Flexibility And The ESR1 Gene
The ESR1 gene codes for an estrogen receptor.
Estrogen influences the production and flexibility of collagen, the tissue found in your ligaments and tendons.
More flexible ligaments equal joints with a better range of motion.
rs2234693 is an SNP of the ESR1 gene.
Like the previous SNPs, the T allele may replace its normal C allele.
Interestingly, with each T allele, muscle flexibility decreases further.
Conversely, each C allele is increasingly protective over muscle flexibility.
Thus, people with the CC genotype are more flexible than those with the CT or TC genotypes, who are more flexible than those with the TT genotype.
Flexibility And Ehlers-Danlos Syndrome
Ehlers-Danlos Syndrome (EDS) is a genetic disorder that results in loose joints, very stretchy skin, and overly flexible joints.
People with the syndrome have an extra range of joint movements, also called hypermobility.
EDS can cause joint pain, frequent injuries, and bruises on the skin.
Over 100 mutations in the COL5A1 gene occur in people with EDS.
Does Flexibility Run In The Family?
Since little information exists about the inheritance of flexibility as a trait, scientists have attempted to study the inheritance of the genes that play a role in it.
The ACTN3 and ESR1 genes have complex inheritance patterns; they inherit differently in different cases.
However, the mutations in COL5A1 that lead to Ehlers-Danlos Syndrome are inherited in an autosomal dominant manner.
This means that only one copy of the gene from either parent is sufficient to pass down the condition.
Non-genetic Factors Affecting Flexibility
The temperature and time of day– Surprisingly, warmer climates improve flexibility, and you’re generally more flexible in the afternoon than in the morning.
Age– The body’s flexibility reduces with age. After 55, collagen production decreases, and tissues lose water, lowering flexibility levels.
Body Bulk – If your body type is bulky, stretching or moving limbs and muscles may be difficult.
Sex: Females are considered more flexible than males because they produce more elastin and estrogen, which are linked to joint flexibility.
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Recommendations To Improve Flexibility
Exercise Right
Yoga, stretching exercises, pilates, etc., are different exercises that help improve your flexibility.
All these exercises gently stretch muscles and improve mobility.
Practice Static Flexible Exercises
Static flexible exercises require you to hold a stretch or a position for 30 -60 seconds before relaxing.
They help improve flexibility in different areas of your body.
Relax Your Muscles
A warm water bath and breathing exercises can instantly relax your muscles and improve your flexibility.
Massage Therapy
When done right, massages can help improve flexibility and range of motion.
They can keep your joints more robust and agile in the long term.
Hydrate Well
Water is essential for the normal functioning of the body.
Dehydration can cause inflexibility and limit your range of motion. Drink enough water every day to stay flexible.
Try To Stress Less
Stress is known to tighten muscles and decrease physical flexibility. Working on mental stress levels can help the muscles relax and improve flexibility.
Frequently Asked Questions
Can A Naturally Inflexible Person Become Flexible?
A naturally inflexible person can become flexible by following a dedicated exercise and stretching regimen. Yoga, pilates, and stretches can slowly build one’s range of joint movement.
At What Age Are You Most Flexible?
Flexibility generally increases with age and peaks at age 25. By age 55, collagen production slows down, noticeably decreasing flexibility.
Can Stretching Make You Taller?
No, stretching cannot increase the length of your bones. It only increases the flexibility and range of movement of your muscles and joints. Height is a complex trait mainly influenced by your genetics and nutrition.
Are You Born Flexible, Or Do You Become Flexible?
While some genetic mutations can influence flexibility right from birth, non-genetic factors like body type and exercise regimen can significantly impact your overall flexibility and joint hypermobility.
Summary
- Flexibility is the range of motion that your joints and muscles have. There are two types of flexibility, namely, dynamic and static flexibility.
- Flexibility depends on genetics and other factors like age, body bulk, and physical fitness.
- Flexing and stretching muscles, tendons, and ligaments beyond their capacities can cause injuries.
- Some genes are known to play a role in flexibility levels. Changes in the ACTN3 and COL5A1 genes can increase/decrease flexibility and may make you more susceptible to injuries.
- Practicing certain forms of exercise, keeping the body hydrated, and staying relaxed can improve flexibility.
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References
https://www.frontiersin.org/articles/10.3389/fphys.2017.01080/full
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241924/
https://medlineplus.gov/genetics/gene/col5a1/#conditions
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523805/
https://physoc.onlinelibrary.wiley.com/doi/10.1113/EP085974
https://sites.psu.edu/kinescfw/health-education/exercise-articles/the-importance-of-flexibility-and-mobility/
https://www.sciencedirect.com/science/article/pii/S0002929707635290
