What is
Flexibility?
Flexibility is the ability for a
joint to bend, stretch, and
twist through a range of
motion without injury

Static stretching is used to stretch muscles while the body is at rest. It is
composed of various techniques that gradually lengthen a muscle to an
elongated position (to the point of discomfort) and hold that position for
30 seconds to two minutes. 30 seconds is the minimum duration to get the
benefits of stretching, whereas two minutes is the maximum (if a position
can be held for more than two minutes, a farther stretch should be
performed). During this holding period or directly afterwards, participants
may feel a mild discomfort or warm sensation in the muscles. Static
stretching exercises involve specialized tension receptors in our muscles

Dynamic stretching is a form of stretching beneficial in sports utilizing
momentum from form, static-active stretching strength and the
momentum from static-active stretching strength, in an effort to propel the
muscle into an extended range of motion not exceeding one's staticpassive stretching ability. Anything beyond this range of motion becomes
ballistic stretching. It is a type of stretching while moving.
Internal Factors
The
Elasticity of
type of joint
Bone
Elasticity of
structure
Temperature
muscle tissue
tendons and ligaments
of joint and associated tissue
Hinge joint
Ball and socket
External Factors
•the temperature of the place
•one's commitment to achieving
flexibility
•the time of day
•age
•restrictions
•gender
Examples of Static Stretching
Calves
Hamstring
Quadriceps
Trapezius
Biceps
Triceps

Current research work detailed in Medicine & Science in Sport and
Exercise 33(3), pp354-358 and Journal of Strength and Conditioning
Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches slow controlled movements through the full range of motion - are the
most appropriate exercises for warming up. By contrast, static stretches
are more appropriate for the cool down at the end of the session.