The Benefits of Flexibility Flexibility vs Stretching Flexibility

The Benefits of Flexibility

Flexibility vs. Stretching Flexibility is the measure of the range of motion available at a joint or group of joints. Stretching is a type of physical activity done with the intent of improving flexibility

Facts About Flexibility It is not known how much flexibility each person should have. Standards are available to show flexibility norms. Being too flexible can be just as detrimental as having too little flexibility. Factors that can influence flexibility include: age, gender and ethnicity. You do not have to sacrifice flexibility in order to develop strength.

Benefits of Adequate Flexibility. . . Prevention of backache associated with shortened back, hip flexor and hamstring muscles Necessary for optimal posture Can reduce the risk of muscle strain Can improve a person’s ability to perform activities of daily living Can improve athletic performance

Static Stretching Static stretching is performed slowly and held for a predetermined amount of time. Static stretching has a low risk of tearing soft tissue if performed properly. Static stretching can be done individually or with a partner Static stretches should be performed until you feel tension, then held.

Ballistic Stretching Ballistic stretches use momentum to produce a stretch (such as bouncing) Ballistic stretches are important for many sports-related skills. Ballistic stretches stretch the muscles farther than other methods, and therefore increases the risk of an injury. Ballistic stretches can be performed individually or with a partner.

PNF Stretching PNF stands for Proprioceptive Neuromuscular Facilitation The muscle to be stretched is contracted prior to the stretch, and its antagonist is contracted during the stretch. After the contraction of the muscle, a static stretch is perfomed with the assistance of a partner, gravity, or another body part.

References Corbin, C. B. , Lindsey, R. , & Welk, G. (2000). Concept 10. In V. Malinee, & T. R. Musel (Eds. ), Concepts of Physical Fitness: Active Lifestyles for Wellness (pp. 146 -160). Dubuque, IA: The Mc. Graw-Hill Companies, Inc.