| Flexibility, the ability of a joint to move freely | | | | injury. Hyperflexibility is the term given to flexibility |
| through a full range of motion, is a key | | | | beyond a joint's normal range of motion, and may |
| contributor in injury prevention and should be an | | | | predispose these individuals to subluxation and |
| important part of any fitness program. When | | | | dislocation injuries.Approaches to StretchingThere |
| performed regularly and correctly, flexibility can | | | | are six main approaches to stretching: static, |
| decrease the likelihood of injury and increase | | | | active, ballistic, dynamic, passive, and PNF |
| overall performance. Stretching is the best way | | | | stretching. All six are great contributors to |
| to increase flexibility and should be performed | | | | increasing 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 muscle | | | | program. A solid routine will use an effective |
| soreness (soreness that appears 1-2 days after | | | | combination of stretching techniques to ensure |
| an intense workout), and enhance quality of life | | | | appropriate maintenance and gains in lifelong |
| and graceful movement. Furthermore stretching | | | | flexibility.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 being | | | | gently 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 of | | | | best results static stretches should consist of 3 to |
| general fitness and wellness as we age.Factors | | | | 5 sets of 10 to 20 second holds. This method is |
| Affecting FlexibilityFlexibility varies from person to | | | | probably the most popular and effective |
| person. Everyone has a specific predetermined | | | | stretching method for increasing flexibility.Active |
| range of motion and degree of flexibility. From | | | | stretching is a method in which you put yourself in |
| this range, gains can either be made if stretching | | | | a stretched position and hold it there with no |
| is performed correctly or lost if it is not | | | | assistance other than using the strength of your |
| maintained. Flexibility is joint specific. This means | | | | agonist (opposite) muscles. This method is based |
| that a person can be flexible in one joint and at | | | | on the fact that when a muscle contracts the |
| the same time lack flexibility in another. This | | | | opposite muscle relaxes. An example would be |
| makes determining or scoring an individual's overall | | | | contracting your toes and foot upwards towards |
| range of motion very difficult. Some joints allow | | | | your head, allowing the muscles in the back of |
| motion in only one plane such as flexion and | | | | your leg and calf to relax and stretch.Ballistic |
| extension, as the hinge joints perform in the | | | | stretching is a technique in which muscles are |
| fingers. On the other hand, ball and socket joints | | | | stretched by an extreme force generated as the |
| located in the shoulder and hip allow movement in | | | | body 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 can | | | | Because of the injury risk involved with ballistic |
| also affect flexibility:Heredity; Some people are | | | | stretching most fitness individuals do not |
| born with joints, muscles, and tissues that are | | | | recommend its use in a workout routine.Dynamic |
| looser or tighter than the average individualLevel | | | | stretching is similar to ballistic stretching, except it |
| of physical activity; Usually with activity and | | | | is 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 and | | | | gradually and flexibility is slowly gained and |
| tissues to one another, can affect the pull of | | | | increased using a series of controlled reaches, |
| muscles and your ability to stretch and gain | | | | bends, and swings through a full range of motion. |
| flexibilityTendons, cartilage, and ligaments; A torn | | | | A lunge is a good example of a dynamic stretch |
| or stretched ligament or tendon can make a joint | | | | that when performed correctly can stretch |
| more flexible and even unstableLifestyle; A | | | | multiple muscles in your legs and hips in one |
| sedentary lifestyle or jobs that require long | | | | motion.Passive stretching is a technique in which |
| periods of sitting can decrease flexibility and lead | | | | muscles are stretched using an outside source or |
| to tightness over timeSkin; Skin thickness and | | | | person. Having your body stretched by an outside |
| scars can impede stretchingPrevious or current | | | | force may occur during rehabilitative therapy |
| tissue or joint injury; Scar tissue, swelling, and | | | | when someone helps you stretch, when using |
| previous surgeries can reduce the extensibility and | | | | devices designed to help athletes stretch, or by |
| movement of tissues and jointsAmount of | | | | using your opposite hand to hold the body part in |
| adipose tissue (fat); Extra body fat will limit | | | | a stretched position.PNF (proprioceptive |
| flexibilityBody temperature; Warmer bodies and | | | | neuromuscular facilitation) stretching involves |
| muscles tend to be more flexibleAge; Children are | | | | muscles being stretched by the use of |
| usually more flexible than adultsGender; Women | | | | combinations of alternating contractions and |
| are often more flexible than menWhen designing a | | | | stretches. This method is more complex and |
| flexibility program you must take all these factors | | | | usually 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 over | | | | most common PNF stretching techniques is the |
| stretch or increase range of motion in muscles or | | | | contract-relax-stretch method. This routine |
| a joint that has an obstruction or barrier will only | | | | consists 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 or | | | | muscle while in a stretched position, relaxing the |
| has a large degree of laxity already will only harm | | | | muscle, and then finally passively stretching the |
| the individual and predispose them to further | | | | muscle again to a new length. |