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