Flexibility is the range of motion around a joint. It is the cornerstone of your workout program because your muscles move only as far as your flexibility allows. Tight joints restrict range of motion, causing you to compensate the movement by using other muscles. This can cause muscle imbalances that affect posture, performance, and movement efficiency. Loss of flexibility can also lead to lost independence; for example, you can no longer bend to clip your toenails or reach the high shelf in your kitchen. Incorporating flexibility into your workout (at any age) can improve posture and make movement more efficient.

Balance is the ability to control your body’s position in space. It involves preconception, which is how your body takes the information it receives from the environment (such as getting up from a chair) and sends this information to the brain. This information tells the muscles what to do so they can adapt to the change and you keep your balance. When this system gets overloaded, you lose your balance. Whether you are standing still (static balance) or moving (dynamic balance), your body continually makes adjustments to keep you from falling. Although you may think that having good balance is important only for gymnasts or figure skaters, regular balance training improves posture and coordination, enhances movement and performance, and helps prevent injuries and falls.

Core muscles are responsible for extending, flexing, and rotating your trunk. These consist of many layers of muscle that will determine your posture. Strengthening and conditioning these muscles reduce the chances of back pain and spinal injuries, improve performance, and result in better coordination and balance. Therefore, all exercise programs should consist of a solid foundation of core work.