Flexibility
the ability to move body joints through a full range of motion
Elements involved in flexibility
Join
a point at which 2 bones meet
Ligaments
a strong, fibrous tissue which attaches bones together
Muscle
the meaty tissue surrounding bones.
Tendon
the soft tissues that connect muscles to bones
Types of stretching
Static Stretching
slowly moving a muscle and holding the position for 15 seconds
Dynamic Stretching
stretching done in a slow and controlled manner
Ballistic Stretching
stretching that involves jerky movements
Isostatic Stretching
Form of stretching in which a partner pushes the body beyond the initial limit
Considerations
What limits flexibility?
- ligaments
- muscle
- tendon
Why is flexibility important?
- helps relieve muscle soreness
- helps reduce chance of developing back pain
- helps relax muscle tightness from injury, fatigue, and emotional tension
- increases capacity of joint movement
- prevents muscles from shortening
- reduces chance of injury
- needed in daily living
F.I.T.T. (flexibility)
- F - Frequency (2-3 days per week)
- I - Intensity (stretch to the point of mild discomfort, not pain)
- T - Time (Static: hold for 15-30 seconds,Dynamic repeat 10-20 times
- T - Type (static, dynamic)
Safety Precautions for Flexibility
- unsafe flexibility exercises
- avoid ballistic stretching
- don't use a partner to stretch
- start at your appropriate level and progress slowly
- stretch according to your needs and likes
- combine cardiovascular, muscular strength and endurance to prevent imbalance.
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