Flexibility in Body & Mind
The Power of Micro-Improvements: Unlocking Flexibility in Body & Mind
Have you ever felt stuck in your flexibility journey—like no matter how much you stretch, you’re not getting any closer to touching your toes or achieving that deep backbend? You’re not alone.
I recently asked my community: “What’s your biggest flexibility struggle?” and the answers poured in:
“Tight hamstrings! No matter what I do, they won’t loosen up.”
“I feel so stiff in my hips—it’s like they’re locked.”
“Every time I stretch, I feel resistance and discomfort, so I just give up.”
If any of these resonate with you, there’s one important thing to understand: Flexibility isn’t just about muscles—it’s about the brain.
Why We Feel Stiff: The Brain’s Safety Mechanism
Our muscles don’t just tighten randomly; they do it to protect us. Your brain is wired for survival, and whenever it perceives a stretch as unsafe or too extreme, it sends signals to your muscles to contract and resist. This is why you might feel like you “can’t go deeper” into a stretch—it’s not that your body isn’t capable, but rather, your brain is stopping you from going there.
So how do we work with the brain instead of against it?
Micro-Improvement: The Secret to Lasting Flexibility
Instead of forcing a deep stretch and waiting for discomfort to magically disappear, we need to train the brain to feel safe. And that happens through micro-improvements—tiny, consistent progress over time.
Here’s how:
Breathe into the Stretch – Slow, deep breathing tells the nervous system, “This is safe.” Try inhaling deeply, then exhaling slowly as you relax further into the stretch.
Hold & Release – Instead of pushing to your max, back off slightly and hold for 30-60 seconds. Then, come out of the stretch and try again—you’ll often find that your range has already improved!
Use Active Stretching – Engaging the muscles while stretching (e.g., pressing your foot into the floor in a seated forward fold) helps the brain recognize the movement as controlled and safe.
Stretch Daily, Even for 5 Minutes – Consistency is key. The brain adapts to what we repeatedly do, so short but daily flexibility work is far more effective than an intense one-hour session once a week.
Flexibility of the Mind = Flexibility of the Body
The same way our muscles resist stretching, our mind resists change. Have you ever noticed how uncomfortable it feels to step out of your comfort zone? That’s the mental equivalent of muscle stiffness—it’s just the brain protecting you from what’s unfamiliar.
But just like with physical flexibility, mental flexibility grows through micro-improvements. Small, repeated efforts to shift our mindset—whether that’s staying open to new experiences, adjusting expectations, or practicing patience—lead to profound change over time.
Your Next Step: Read, Reflect, and Stretch
If flexibility (in body or mind) has been a challenge for you, I invite you to try these micro-improvements for just one week. Track your progress, and you may be surprised at how much shifts—both physically and mentally.
Let’s grow, one micro-step at a time.
