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