Flexibility in the body creates resilience in the mind.

 

A resilient mind develops from flexibility in our body’s movement patterns and adaptability.

“Intelligence is the ability to change.” – Albert Einstein Flexibility is key to existence and all living organisms; flexibility is much more than just a catchphrase; flexibility is the foundation of strength and resiliency that allows us to flex and bend rather than break. Taoist philosophers from long ago identified water as the best example of flexible behavior: as it transitions through various forms (solid, liquid and gas) it demonstrates its ability to bend and conform to the conditions around it, regardless of how it is used (i.e., to create and sustain life or destroy it) – it is always adaptable to the conditions around it but is clearly still the same; therefore, the best lesson for us is to find the best way to be successful and achieve our goals by being flexible to the new challenges while continuing to build on what is important to us. Similarly, as metal that becomes brittle from being subjected to too much heat will eventually crack if it is over-hardened, so too do we succumb to stress when we have a rigid viewpoint. Despite knowing this, we often tend to revert back to our familiar patterns and behaviors; this will lead to difficulties in our life.

ADAPTATION IS A CONTINUUM OF NATURAL SELECTION TO SELF-DESIGN While Darwin’s theory of evolution indicates that evolutionary change will occur when an organism’s characteristics enhance its chances of surviving (Darwin, 1871), humans have carried adaptation one step further in that humans can consciously make changes to their own behaviors resulting in change in the way they experience life. In order to achieve our goals and to fully utilize our talents, we will find that we need more than just a genetic lottery. Instead, we need to engage in mindful practice and to continue to refine our talents and skills through ongoing effort. Neglecting to develop an inborn ability results in that ability atrophying; developing that ability with intention results in us developing even measly abilities, into something great. Therefore, we must actively avoid using shortcuts or traps that may have assisted us in the past but today continue to keep us stuck. The solution is not to completely discard previously successful methods; but instead to continue to play with and modify those methods while anticipating obstacles and lining up Plan B, Plan C and Plan D options (Nardone and Bartoli, 2019). Many endeavors and careers have faltered by hanging onto previous successes. One solution to this is to add a little bit of what we might call “planned randomness” to your life. This just means while using your core strengths, you will additionally create a little chaos in other parts of your life. So when you are creating your plan for a new endeavor, you will create multiple paths to accomplish the end goal and consider the potential outcome associated with those different paths.

 

Flexibility Leads to Resilience

Having the ability to be flexible gives you the ability to build a sustainable level of resilience. Bonanno and Burton (2013) have defined regulatory flexibility as a process that consists of accurately assessing the environmental situation, identifying different coping strategies, and adapting the coping strategy based on the environmental response to the first two efforts (Bonanno & Burton, 2013). The authors conclude that switching up your coping strategies to match the demands of your environment is what gives you real strength, as opposed to mastering one coping strategy (Bonanno & Burton, 2013). There is additional data that supports this concept. According to Šimunić, Selič, and Živko (2022), individuals with higher psychological flexibility experienced less anxiety and depression during the COVID-19 pandemic. Similarly, Lee and Park (2022) found that, throughout an academic year, students who demonstrated increased flexibility reported having 40% fewer depressive symptoms compared to students who were not as flexible. Therefore, when you nurture your own flexibility, not only are you increasing your ability to cope with current stressful situations, but you are also enhancing your overall well-being.

Neuroplasticity Offers the Brain the Ability to Change

Neuroplasticity (thinking outside of ourselves) allows us to re-wire our brains, depending on what we become exposed to. Having a stimulating environment, exercising physically, or training our minds will positively influence adaptive plasticity (cognitive storage) and delay the decline that is normally seen with aging (Mora, 2013; Erickson et al., 2012). Older adults who have kept up with aerobic exercise, have seen their hippocampus (region of your brain that is memory center) grow and their memories have improved as well. On the other hand, non-adaptive plasticity (inability to learn) can lock in harmful habits that affect us negatively (think of a stroke patient who does not use a limb due to an injury); the stroke patient most likely programmed their brain to this habit until their brain forgot how to use it. There are types of therapies to help people relearn these abilities; some examples are constraint-induced therapy and virtual reality rehabilitation (Courtney, Mora, & Erickson, 2018).

Resilience is often defined as the capacity for one to endure adverse situations, to adapt to change, and to be successful in spite of challenges. Resilience is not exclusively a mental characteristic; however, it has very distinct links to the body. Through physical flexibility which is developed through various forms of exercise (i.e., yoga, stretching, and mindful movement) the mental resilience of an individual will be positively affected. The body and the mind are closely related systems – one will aid in the development of the other.

 

Scientific Explanation of Flexibility

• Physical flexibility is the ability of our muscles and joints to move freely through their full range of motion.
• Physical flexibility increases blood flow to all parts of the body, decreases muscle tension and improves posture.
• On the neurological level of our bodies, stretching the muscles activates the calming response of the sympathetic branch of the nervous system and decreases the production of stress-related hormones.

The major advantages included in the use of yoga include the:

 

• Reduction in risk of injury;
• Improvement in both balance and mobility/;
• Easier recovery from strenuous activities; and
• Decreased muscle tension will translate into reducing mental tension.

 

What is Flexibility?

Although moving your body to Touch Your Toes is part of becoming more flexible, true flexibility requires you to develop the ability to be adaptable. When the physical body learns to be able to bend without damage, it will support the mental capacity to be able to be adaptable.

 

• Neuroplasticity: The same way or way of your flexible muscles to be able to stretch by their own, your flexible brain bends to take on new challenges. When you stretch, you promote the ability to be flexible and adaptable in your thinking.

 

• Stress Regulation: As you stretch you are sending signals through the body of relaxation which signals your body to instigate the relaxation response. As a result, stress hormones are reduced, and you regulate emotions better.

 

• Resiliency: Your resilient body serves as the conduit for the brain to give up its rigidity and promote the openness to change.

Ways to Develop Resilience & Flexibility

1. Practicing Yoga

• Styles such as Yin and Vinyasa incorporate physical stretching with mindfulness
• Improved flexibility gained through the practice of yoga teaches acceptance and patience.

2. Daily Stretching Routine

• Reducing daily stiffness caused by sedentary lifestyle choices through stretching on a daily basis.
• Targeting specific areas of the body (i.e., hips, shoulders & spine) that experience increased amounts of physical stress.

3. Breathing Exercises

• Utilizing deep breathing will increase the amount of oxygen supplied to your body and relax your nervous system.
• Many breathing exercises such as pranayama focus on creating a connection between physical flexibility and mental clarity.

4. Movement with Purpose

• Tai Chi and Qigong movements support physical fluidity and balance while helping to cultivate a sense of calmness.
• Both Tai Chi and Qigong support the incorporation of physical flexibility into a comprehensive resiliency program.

Final Thoughts

The concept of being physically flexible (in your body) is more than just an anatomical; it is also a philosophy of resiliency. The acts of practicing yoga, stretching, and moving with focused intention develop resiliency in equal dimensions as we develop resiliency by teaching our mind how to change, adapt and become SUCCESSFUL. In today’s uncertain environment, the ultimate strength is the ability to be able to bend without breaking!