UNDERSTANDING FLEXIBILITY

Flexibility is the ability to move muscles and joints through their full ranges of motion. The term flexibility refers to the degree of “normal” motion. Stretching refers to the process of elongating connective tissues, muscles, and other tissues. Flexibility and stretching exercises fall into several basic categories depending on the manner in which a muscle is stretched. Several of these more common flexibility categories are as follows:

STATIC FLEXIBILITY

relates to range of motion (ROM) about a joint with no emphasis on speed during stretching; static flexibility is the result of static stretching. A common example is a "split."

BALLISTIC FLEXIBILITY

is usually associated with bobbing, bouncing, rebounding, and rhythmic motion. In ballistic stretching, momentum of a moving body or limb is used to increase the ROM forcibly. Consequently, the risk of injury is greater. An example of a ballistic stretch is swinging your arms out to the side so that the momentum is responsible for the increased ROM.

DYNAMIC OR FUNCTIONAL FLEXIBILITY

refers to the ability to use a range of joint movement in the performance of a physical activity at either normal or rapid speed. Ballistic stretching includes no bouncing or jerky movements. Dynamic or functional flexibility directly corresponds to the specificity of the stretching process as it relates to the activity. Dynamic or functional flexibility has the highest correlation to sport achievements.

ACTIVE FLEXIBILITY

refers to a range of motion accomplished by the voluntary use of one’s muscles without assistance. An example of active flexibility is an athlete slowly raising and holding the kicking leg to a 100 degree angle. Active flexibility may be static or dynamic.



THE BENEFITS OF STRETCHING

Flexibility is developed when connective tissues and muscles are elongated through regular, proper stretching. Flexibility diminishes over time when these tissues are not stretched or exercised. Stretching is only beneficial when done properly. For example, athletes need to make stretching a regular part of their training program and devote several minutes to stretching each day to see results. Athletes also need to stretch gradually, slowly, and using the correct technique to avoid injuring themselves during stretching. Just as there is more then one way to achieve a set goal, there is more then one stretch to enhance flexibility.

Some of the many reasons why athletes should want to improve their flexibility through stretching exercises are listed below:

  • Stretching can optimize an athlete’s learning, practice, and performance of many types of skilled movements. For example, a high jumping using the straddle technique requires additional flexibility in the adductors, groin, and hamstrings.
  • Stretching can increase an athlete’s mental and physical relaxation.
  • Stretching can promote development of body awareness.
  • Stretching can reduce risk of joint sprain or muscle strain.
  • Stretching can reduce risk of back problems.
  • Stretching can reduce muscle soreness.
  • Stretching can reduce the severity of painful menstruation (dysmenorrheal) for female athletes.
  • Stretching can reduce muscle tension.


HOW THE BODY RESPONDS TO STRETCHING

Two of the many intricate parts that make up the human body are the skeletal and the muscular systems. Your bones help make up the specialized support system of your body’s skeleton, and to perform their support function, they must be held together. Joints are points at which two or more bones connect, and the connections are performed primarily by ligaments and assisted by muscles and tendons.