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