Flexibility
What is Flexibility?
Flexibility is the ability to move body joints through a full range of motion. A joint is the point at which
two bones come together. Examples of joints are the wrists, elbows, knees, shoulders, and hips. The
amount of movement in a joint is limited by the way it is formed. Pivot joints, such as neck, allows a
rotating motion. Hinge joints, such as the knee, permit a back and forth motion. Hips and shoulders have a
ball and socket formation and move in many different directions. Your wrists and ankles have a gliding
joints that allow bones to slide over one another.
Joint Limitations.
The direction in which a joint moves cannot be changed because of bone structure. For example, the bone
structures of the elbow and knee joints set a very definite limit on how far the arm and leg can extend. In
other joints, such as the ankle and hip, the limitation on range of motion is imposed by soft tissue and can
be modified. This soft tissue is in the form of ligaments, muscles, and tendons. It is possible to improve
the amount of motion in a joint by performing exercises that alter these soft tissues.
Ligament: strong fibrous tissue that attaches one bone to another.
Muscles: meaty tissue that surrounds the bones.
Tendon: connective tissue that anchors the muscle to bone.
Why is Flexibility Important?
Flexibility is required to live a healthy and functional life both and work and play. Since the loss of
flexibility occurs gradually, you probably will not realize you are experiencing a decrease in flexibility
until a problem arises. Flexibility is important because it:
Reduces injuries, prevents post exercise pain, reduces chance of low back pain, and helps relieve
emotional tension.
Types of Stretching
Static stretching involves slowly moving the muscle to its stretching point and holding this position for 15
to 30 seconds. Dynamic stretching involves a similar position but is done in a continuous slow and
controlled manner. Ballistic stretching involves bobbing, bouncing, or jerky movements that use the
body’s momentum. This type of stretching is sometimes harmful because you may exceed the stretchable
limits of the tissues involved. Isostatic stretching involves the initial phase of static stretching however
after you hold the maximum stretch for 8 seconds a partner pushes you beyond the initial limit as you relax.
This is not recommended because the partner cannot know how much pain you are experiencing and may
force a body part too far, causing injury.
Application of Training Principles
Stretching for relaxation can be performed anywhere at any time. However, to increase flexibility, you
must engage in a more deliberate training program. This could be in the form of a separate flexibility
program, or it could be combined with the warm-up and cool-down phases of your overall personal fitness
program. Remember that raising the muscle temperature before stretching is important. Warm-up may be
done by walking, jogging, or other mild exercise.
Principles of Overload
To improve flexibility, you must stretch the soft tissue farther than you are accustomed to doing. This
additional overload can be placed on the body by an increase in frequency, intensity, or time of the exercise
(FIT).
Frequency- Stretching exercises should be done a minimum of three times per week
Intensity- The muscle is stretched beyond its normal length to reach what is called the stretching point. To
reach the stretching point, you stretch slowly until mild tension is felt.
Time- The length of time a static stretch is held may be increased gradually from 15 to 30 seconds.
Principle of Progression
You may gradually increase the overload by increasing
1. the number of sessions per week (frequency)
2. the distance the muscle is stretched (intensity)
3. the amount of time the position is held or the number of repetitions and sets (time)
Principle of Specificity
Stretching exercises will improve flexibility only in the joints you exercise. You may be flexible in one
joint, but this does not mean you have the same degree of flexibility in all joints. Flexibility is also specific
to each individual. Females tend to be more flexible than males of the same age. Some sports require
flexibility in specific joints not required in other sports. Even within the same sport, flexibility requirements
vary widely.