Flexibility

What is Flexibility?• Flexibility is the ability for a joint to

easily move through a specific range of motion (ROM).

• Women are generally more flexible than men ( men have more muscle that limits joint range)

• Both sexes can improve flexibility with training.

Purpose of Flexibility Training?• Its important to have flexibility training or

stretching as a part of a regular fitness routine. • Improved flexibility enhances performance in

aerobic training and muscular conditioning as well as in sports.

• There is a reduction in the incidence of injury when you are more flexible.

• Stretching is also a very relaxing and rejuvenating activity that can help relax the body after exercise and help reduce the stress of everyday.

• It allows us to become more in tune with our body and is an excellent way to pay respect to our body for all the activities it provides us with each day.

How to Perform Flexibility Training• There are three primary methods of flexibility:

Static Stretching

• This method of stretching involves a slow, gradual lengthening of a muscle.

• This position of extending a muscle is held for a short time (10 seconds or more) and then repeated (2 or3 times).

• With a slow and gradual approach, the muscle responds with a slow lengthening of the muscle and a deep relaxation of tissue.

How to Perform Flexibility TrainingDynamic Range of Motion

• This method of stretching is most effective for warming up joints, maintaining current flexibility and reducing muscle tension.

• The muscle is not lengthened to its limit because it is not properly warmed up and is therefore not very pliable or elastic.

• This type of flexibility conditioning involves moving exercises for each joint.

• This type of exercise develops active range of motion through the process or reciprocal inhibition where the agonist muscle or mover is contracting, the antagonist or opposite muscle is carried through the lengthening process.

• The exercise begins at a slow pace and then gradually increases in speed and intensity to lubricate and warm the joint area as a good preparation for more intense exercise

How to Perform Flexibility TrainingProprioceptive Neuromuscular

• This method of flexibility works best with a partner or use an immoveable object to push against. (wall)

• To begin with, the muscle you wish to lengthen should be contracted for about 6 to 10 seconds.

• This previous contraction is followed by a relaxation and an dynamic lengthening of the intended muscle for 15 to 30 seconds.

• This method of training allows a deep and relaxing lengthening of the muscle and can lead to positive changes in flexibility.

Guidelines for Flexibility Training• Don’t over do it – work within your limits

• Breathe comfortably – exhale with the lengthening to assist in relaxation.

• Do flexibility exercises for each muscle group – each muscle needs attention for total body improvement.

• Work with warm muscles – warm muscles lengthen easier with less discomfort

• Modification

Summary of Important Points• Flexibility is important to enhance performance in

aerobic conditioning, muscle conditioning, sports as well as daily activities.

• There are three ways to train flexibility: Static, Dynamic and Proprioceptive Neuromuscular Facilitation.

• For best results a flexibility training program should be done everyday and exercises should be done for all major groups of the body. Exercises are performed 3 to 5 times and held for 10 – 60 seconds.