FLEXIBILITY

Flexibility The range of motion (ROM) at a joint.

Benefits of Flexibility Training
1- Improving movement performance
2- Reducing the opportunity for injury
3- Improving range of motion
4- Preventing muscle stiffness and soreness
5- Reducing tension and to encourage relaxation
6- Developing better awareness of your body
Factors Affecting Flexibility
1- Joint Structure
2- Muscle and Connective Tissue
3- Hyperlaxity *
4- Age
5- Sex
6- Temperature
7- Activity Level
8- Resistance Training
*If you have hypermobile joints, you’re able to
extend them easily and painlessly beyond the normal range of
motion. Hypermobility is a common condition, especially in
children, since their connective tissues aren’t completely
developed. A child with hypermobile joints may lose the ability
to hyperextend as they age.

Types of Stretching
- Dynamic stretching
Means a stretch is performed by moving through a challenging but
comfortable range of motion repeatedly, usually 10 to 12 times.
It is gaining favor among athletes, coaches, trainers, and physical
therapists because of its apparent benefits in improving functional range of
motion and mobility in sports and activities for daily living.
- Ballistic stretching
Ballistic stretching is a rapid, jerky, uncontrolled movement. During
ballistic stretching the body part is put into motion, and its
momentum takes it through the ROM until the muscles are
stretched to the limit.
 - Active stretching
In active stretching, there is no external force being provided. You are
actively moving one muscle group to stretch another. Active stretches can
be completed without a stretching partner or stretching accessories. If you
are performing the stretch with no external force, it is an active stretch.
- Isometric stretching
A type of static stretching which involves the resistance of muscle
groups through isometric contractions (tensing) of the stretched
muscles. The use of isometric stretching is one of the fastest ways to
develop increased static-passive flexibility and is much more
effective than either passive stretching or active stretching alone.
Isometric stretches also help to develop strength in the "tensed"
muscles (which helps to develop static-active flexibility), and seems
to decrease the amount of pain usually associated with stretching.
- Passive (or relaxed) stretching
In passive stretching, there is an external force being provided. You are
being stretched instead of actively stretching. Passive stretching can
be accomplished through partner stretches, using stretching
accessories and/or just using gravity to assist your stretch. If the stretch
is reliant on an external force, it is a passive stretch.
- PNF stretching (Proprioceptive Neuromuscular Facilitation)
Proprioceptive neuromuscular facilitation is widely
accepted as an effective method of increasing ROM. These
techniques are normally performed with a partner and make
use of both passive movement and active (concentric and
isometric) muscle actions.