How To Get Your Flexibility Back After A Growth Spurt!

“Hi Lisa, I used to be really flexible but I have just had a growth spurt and I’m not as flexible anymore – Why is this, and what can I do? It’s so frustrating!”

Often people blame a drop in flexibility on the bones growing faster than the muscles, and think that there is nothing much that they can do about it , but this is actually far from the truth! There are lots of things that can cause a restriction in your flexibility if you have just had a growth spurt, and many of them can be worked on for immediate changes in your flexibility! Read through the following possible issues and see how many of them may be an issue for you!

Postural Changes – Often when you grow suddenly, especially if you suddenly become taller than your friends, your posture can change quite a bit. This may be for all kinds of reasons, but believe it or not – how you stand and sit during the day can make a big difference to your flexibility.

Slumped Standing Posture – Sometimes, especially when you are tired, your upper body will want to hunch forward and you may get quite tight in your upper back and neck. Tension here can cause tension in all parts of your body. Make sure that whatever flexibility training program you are using has some exercises that really target the mobility of your upper back, as this can make a HUGE difference to the “Flexibility” of your hamstrings.

Pinching Shoulder Blades – Some people do the opposite and over-correct their posture by pulling their shoulders back. This can also cause issues with too much tension in-between the shoulder blades. You must learn to control the muscles underneath the shoulder blades to avoid this from happening – as in our video on “How To Get Your Chicken Wings Under Control!”

Sitting Posture – If you tend to slump in your chair, with your tailbone tucked under, this can cause the joints in your pelvis – your sacroiliac joints – to get blocked. This can cause restriction in your hips when bending forward and can also put a lot of pressure on your back. I know that I may be starting to sound like your mother, but how you sit is so important! Try to sit with your back in a neutral position, with a tiny curve in your low back to prevent this.

Changes in Proportion – As your arms and legs get longer, your center of gravity changes. This can cause some muscles to have to work harder than they used to. If your deep core muscles are not working exactly as they should, your leg will feel very heavy to hold in extensions. You will often feel this as tension in your quadriceps when you hold the leg out the front, or a pinching/cramping feeling in your back when you try to increase your arabesque line. This happens when a muscle is overworking for a job that it is not really designed to perform. Constant, excessive contraction causes muscle tension and can build bulk in the muscles as well, so developing good core control will not only will increase the height of your leg, but help improve the flexibility of muscles around the hip as well. Make sure that your Core Stability Program is focused on training the deepest core muscles, such as your Pelvic Floor, Multifidus and Transversus Abdominis rather than your ‘6 pack’ abdominals – Rectus Abdominis.

Fascial Tension – While muscle tissue is actually quite soft, the fascial covering that lies over it can hold quite a lot of tension, and this often does need some assistance, other than stretching, to release. Releases for the fascia include work on a foam roller, massage techniques, tennis ball releases around the hips and sub-occipital releases. Learning how to isolate these restrictions and release them is a big part in getting your full mobility back. Remember that these fascial restrictions in all parts of the body can often be felt as tension in your hamstrings, so it’s important that your flexibility program addresses all parts of your body.

Neural Mobility – Neural (nerve tissue) is also a little more rigid than muscles, and does take a little longer than muscles to lengthen out after a big growth spurt. However, some simple releases can instantly open up your flexibility.


AVOID STRONG STRETCHES OR PNF STRETCHES AFTER A RECENT GROWTH SPURT! – If you have recently had a period of big growth, please do not force into any stretches, or let other people push you into stretches! Many muscles attach onto the bone near where the growth plates are, and strong stretching can cause injury to this attachment point, sometimes even pulling a piece of bone away. This is called an Avulsion Fracture, and can take a long time to heal.

The Front Splits Fast Flexibility Program addresses all of the issues mentioned above, without strong stretching, to really help you get back to your full flexibility. Whatever program you use – make sure that it is more than just stretching muscles! This is only part of the solution!

One Response to “How To Get Your Flexibility Back After A Growth Spurt!”

  1. Jessie Says:

    You can’t stop your body from growing, its’ just how it’s supposed to be. People grow until their no longer teens. After that, stiffness comes in action, due to lack of activity. You can regain a great part of your mobility with a flexibility training, which also helps you stay healthy and in shape.

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