Flexibility Article Series, 1

You should perform flexibility exercises everyday to help your body feel and perform better. Flexibility is the normal extensibility (capable of being elongated or stretched) of all soft tissues (muscles, ligaments, tendons) that allow the full range of motion of a joint.

Flexibility training integrates various stretches in all three planes of motion to produce maximum extensibility of tissues. You may have to undergo some corrective flexibility training based on your postural assessment or based on previous injuries incurred.

Summary of Benefits of Flexibility Training:

1. Corrects muscle imbalances
2. Increases joint range of motion
2. Relieves joint stress
3. Decreases excessive tension of muscles
4. Maintains the normal functional length of all muscles
5. Helps to achieve optimum neuromuscular efficiency

Different Types of Stretching:

Static Stretches - Static stretching is generally safe and a good place to start for beginners and sedentary individuals. These stretches are performed without movement. The individual gets into and holds the stretched position for 20-30 seconds. The different types of static stretches are:

1. Passive
2. Active
3. Proprioceptive Neuromuscular Facilitation(PNF)
4. Isometric

Dynamic Stretches - Dynamic stretches are performed with movement. The individual uses movement to increase range of motion and flexibility.

1. Ballistic
2. Dynamic
3. Active Isolated

In part 2 of this series, I will define and discuss the importance and timing of static and dynamic stretching.

For more help with flexibility, download your Free e-Course, "Stretching Tips e-Course" from The Stretching Institute.

Mark Dilworth, BA, PES
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