4º ESO - PE Workbook - IES Joan Miró – Physical Education Department

FLEXIBILITY

Flexibility refers to the capacity to perform a

wide range of movements, which depends on:
- Joint mobility: the degree of movement of
a joint, which is limited by the type of joint
and its structure.

- Muscle elasticity: the capacity of the

muscles to stretch and return to their
natural state after having been stretched,
conditioned by the characteristics of
muscle fibre and the tissues which
surround them.

Developing flexibility helps to a healthy life and a good physical performance. If you miss to
develop it, you are prone to:

- Posture deformations due to the shortening of certain muscles and suffering pain
caused by bad postures.
- More injuries and lesions during physical activity.
- A poor performance in your movements and sports techniques due to a lack of range
of motion.

Factors affecting flexibility:

- Genetics.
- Gender. Females are generally more
flexible than males.
- Age. Children are more flexible than
pre-adolescents and they are generally
more flexible than adults.
- The temperature of the place where
one is training. A warmer temperature helps you to be more flexible.
- The time of day. Most people are more flexible in the afternoon than in the morning.
- The temperature of the joint and associated tissues (muscles and ligaments).
- The type of joint.
- The daily activities and the degree of physical training.

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 4º ESO - PE Workbook - IES Joan Miró – Physical Education Department

HOW TO DEVELOP OUR FLEXIBILITY

Methods for training flexibility:

The various techniques of stretching may be grouped as Dynamic and Static method. As a
general rule, dynamic stretches are used as part of a warm up and static stretches
flexibility training is used for increasing range of motion.

Dynamic methods
Dynamic stretching involves moving parts of your body while gradually increasing
reach, speed of movement, or both. It does not involve stopping and holding the
stretched position. The stretch is not sudden, it is CONTROLLED AND FLUID!
Dynamic flexibility is generally more sport-specific than other forms of mobility.

Dynamic - active stretching Ballistic stretching

It consists of controlled leg and
arm swings that take you gently to
the limits of your range of motion.
Dynamic stretching is similar to
ballistic stretching except that it
avoids bouncing motions.
Side trunk bends
Roll forward
Alternate toe
Ballistic stretching uses the momentum of a
moving body or a limb in an attempt to force
it beyond its normal range of motion.
You can use controlled rebounds, swings or
thrusts to reach the desired stretching
positions.
Before performing such exercise, the
appropriate warm up is essential because
there are maximum chances of
overstretching the muscles, tendons or
ligaments.
To avoid it you should start the movements
slowly and gently, gradually increasing the
range and speed of the movements.

Controlled leg swing

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 4º ESO - PE Workbook - IES Joan Miró – Physical Education Department

Static methods
Static stretches are the most commonly performed stretches. When doing these
stretches you can work in two different ways:
1. Assume the specific stretch position and hold it for 10-30 seconds.
2. Stretch-relax-stretch: stretch the muscle just before the pain point, keep the
stretching for at least 20 seconds, relax the muscle for 20 seconds and repeat
the stretching. You should reach a high stretching level the second time.
If we should made a summary we should have to say: You should stretch only until you
feel a slight pull on your muscle. Never stretch to the point of pain and never bounce
or make rapid movements.

Static - Active stretching: An active stretch is

when you assume a position and then hold it there
with no assistance other than using the strength of
your agonist muscles.
The amount of time a static stretch is held
depends on your objectives. If it is part of your
cool down then stretches should be held for 10
seconds, if it is to improve your range of mobility
then hold the stretch for 30 seconds.
Often in static stretching, you are advised to move
further into the stretch position as the stretch
sensation subsides.

Static - Passive stretching: It is

when you assume a position and hold
it with some other part of your
body, or with the assistance of a
partner or some other apparatus.

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 4º ESO - PE Workbook - IES Joan Miró – Physical Education Department

PNF technique
Proprioceptive Neuromuscular Facilitation is
one of the most effective forms of flexibility
training for increasing range of motion. It has
common points with the static methods but can
also have some dynamic aspects.
It involves the use of muscle contraction before the
stretch in an attempt to achieve maximum muscle
relaxation. This is the sequence for this method:
1. You move into the stretch position so that you feel
the stretch sensation.
2. Your partner holds the limb in this stretched
position from 10-20 seconds.
3. Then you do a muscle contraction pushing against
your partner for 6 to 10 seconds and then relax. That
contraction should be a gentle and continuous
contraction. During the contraction, your partner aims
to resist any movement of the limb.
4. Your partner then moves the limb further into the
stretch until you feel the stretch sensation.
5. Go back to 2. (Repeat this procedure 3 or 4 times
before the stretch is released.)

Which method is best?:

There are many different types of stretching, and each has their specific purpose
and benefits. You also need to choose the stretches that are relevant to your sport
and activity.
- Dynamic - slowed controlled movements through the full range of the motion - will reduce
muscle stiffness. When the sport or event requires dynamic or ballistic movement then
dynamic stretches should be employed as part of the warm up. For example: martial arts,
soccer players, dancers, hurdles race…
- Static methods are simple to carry out and produce fewer instances of muscle soreness,
injury and damage to connective tissues than dynamic or ballistic methods. Static
stretching is also very good for "cooling down" after a workout and helps reduce post-
workout muscle fatigue.
- For maximum gains in flexibility in the shortest possible time PNF technique is the most
appropriate.

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 4º ESO - PE Workbook - IES Joan Miró – Physical Education Department

Things to take into account for developing flexibility

✓ When you do stretches for improving flexibility, first you must do a complete
warm up so your muscles are not cold.
✓ You have to be relaxed.
✓ You have to feel the stretching in your muscles but don’t stretch to the point
where it causes you pain.
✓ The stretches must be done gently (even the ballistic ones) and hold them about
15-30 seconds.
✓ Carry out stretches constantly; you lose the benefits if you stop working out.
✓ Flexibility exercises could be part of the warm up or cool down program.
✓ It is considered beneficial to conduct flexibility exercises as part of the cool down
program but should not include ballistic or dynamic exercises, as the muscles
are fatigued and more prone to injury.
✓ Static exercises are recommended as they relax the muscles and increase their
range of movement. On the other hand, the dynamic exercises are considered to
be beneficial during the warm up, but done in a controlled way.
✓ Even it is recommended to have good overall flexibility, you should focus on the
muscles that you use the most. For example, if you like to skate, you should
concentrate on the flexibility of your leg muscles.

✓ Stretching the muscles of the back of the thighs, or hamstrings is also important,
as poor flexibility in this area is a common cause of bad posture.
✓ Perform complementary flexibility and muscle strengthening exercises. Focusing
only on flexibility can reduce joint stability, causing dislocation, and working only on
muscle strength without stretching can contract and eventually shorten the
muscles.