Flexibility: An Important Component in Your Fitness Regimen

Flexibility, the ability of a joint to move freelyinjury. Hyperflexibility is the term given to flexibility
through a full range of motion, is a keybeyond a joint's normal range of motion, and may
contributor in injury prevention and should be anpredispose these individuals to subluxation and
important part of any fitness program. Whendislocation injuries.Approaches to StretchingThere
performed regularly and correctly, flexibility canare six main approaches to stretching: static,
decrease the likelihood of injury and increaseactive, ballistic, dynamic, passive, and PNF
overall performance. Stretching is the best waystretching. All six are great contributors to
to increase flexibility and should be performedincreasing flexibility and can be effective when
daily to increase the range of motion of joints,implemented in the correct situation and workout
decrease the probability of delayed-onset muscleprogram. A solid routine will use an effective
soreness (soreness that appears 1-2 days aftercombination of stretching techniques to ensure
an intense workout), and enhance quality of lifeappropriate maintenance and gains in lifelong
and graceful movement. Furthermore stretchingflexibility.Static stretching involves a technique in
can also assist in the development of motor skills,which a muscle is stretched while the body is at
improve body positioning and strength for sports,rest. This stretch involves the individual slowly and
and relieve aches and pains from stress or beinggently taking the muscle to a point of resistance
in a stagnant position for a long period of time.and discomfort and holding that position. For the
Stretching is also a very important component ofbest results static stretches should consist of 3 to
general fitness and wellness as we age.Factors5 sets of 10 to 20 second holds. This method is
Affecting FlexibilityFlexibility varies from person toprobably the most popular and effective
person. Everyone has a specific predeterminedstretching method for increasing flexibility.Active
range of motion and degree of flexibility. Fromstretching is a method in which you put yourself in
this range, gains can either be made if stretchinga stretched position and hold it there with no
is performed correctly or lost if it is notassistance other than using the strength of your
maintained. Flexibility is joint specific. This meansagonist (opposite) muscles. This method is based
that a person can be flexible in one joint and aton the fact that when a muscle contracts the
the same time lack flexibility in another. Thisopposite muscle relaxes. An example would be
makes determining or scoring an individual's overallcontracting your toes and foot upwards towards
range of motion very difficult. Some joints allowyour head, allowing the muscles in the back of
motion in only one plane such as flexion andyour leg and calf to relax and stretch.Ballistic
extension, as the hinge joints perform in thestretching is a technique in which muscles are
fingers. On the other hand, ball and socket jointsstretched by an extreme force generated as the
located in the shoulder and hip allow movement inbody part is repeatedly bounced, swung, or
many different directions, such as flexion,jerked. This type of stretching can be effective,
extension, adduction, abduction, internal rotation,but also dangerous as it can create injury.
and external rotation. The following factors canBecause of the injury risk involved with ballistic
also affect flexibility:Heredity; Some people arestretching most fitness individuals do not
born with joints, muscles, and tissues that arerecommend its use in a workout routine.Dynamic
looser or tighter than the average individualLevelstretching is similar to ballistic stretching, except it
of physical activity; Usually with activity andis more controlled, gentle, and rhythmic. In
training flexibility can be improvedJoint structure;dynamic stretching the body is warmed up
The type of joint, and position of bones andgradually and flexibility is slowly gained and
tissues to one another, can affect the pull ofincreased using a series of controlled reaches,
muscles and your ability to stretch and gainbends, and swings through a full range of motion.
flexibilityTendons, cartilage, and ligaments; A tornA lunge is a good example of a dynamic stretch
or stretched ligament or tendon can make a jointthat when performed correctly can stretch
more flexible and even unstableLifestyle; Amultiple muscles in your legs and hips in one
sedentary lifestyle or jobs that require longmotion.Passive stretching is a technique in which
periods of sitting can decrease flexibility and leadmuscles are stretched using an outside source or
to tightness over timeSkin; Skin thickness andperson. Having your body stretched by an outside
scars can impede stretchingPrevious or currentforce may occur during rehabilitative therapy
tissue or joint injury; Scar tissue, swelling, andwhen someone helps you stretch, when using
previous surgeries can reduce the extensibility anddevices designed to help athletes stretch, or by
movement of tissues and jointsAmount ofusing your opposite hand to hold the body part in
adipose tissue (fat); Extra body fat will limita stretched position.PNF (proprioceptive
flexibilityBody temperature; Warmer bodies andneuromuscular facilitation) stretching involves
muscles tend to be more flexibleAge; Children aremuscles being stretched by the use of
usually more flexible than adultsGender; Womencombinations of alternating contractions and
are often more flexible than menWhen designing astretches. This method is more complex and
flexibility program you must take all these factorsusually involves guidance and training from fitness
as well as the type of joint, the individual's goals,professionals prior to performing. One of the
and lifestyle into account. Attempting to overmost common PNF stretching techniques is the
stretch or increase range of motion in muscles orcontract-relax-stretch method. This routine
a joint that has an obstruction or barrier will onlyconsists of stretching a muscle passively, then
result in injury or damage to the individual.performing an isometric contraction of the same
Additionally, stretching a joint that is damaged ormuscle while in a stretched position, relaxing the
has a large degree of laxity already will only harmmuscle, and then finally passively stretching the
the individual and predispose them to furthermuscle again to a new length.