go toanterior,FollowingChapter.

  • types of stretching: (Next Chapter)
  • physiology of stretching: (previous chapter)

Flexibility is defined byGummersonas "the absolute range of motion in a joint or series of joints that can be achieved with the help of a partner or equipment in a momentary effort". This definition tells us that flexibility is not something general, but specific to a particular joint or joint. Joint Flexibility In other words, it's a myth that some people are naturally flexible throughout the body. Being flexible in one area or joint does not necessarily mean being flexible in another. Being "loose" in the upper body doesn't mean you will have a "loose" lower body. In addition, accSynerStretchName, Flexibility at a joint is also "specific to the action performed at the joint (the ability to perform a front split does not imply the ability to perform a side split, although both actions are at the hip)".

  • types of flexibility
  • Factors that limit flexibility
  • strength and flexibility
  • excess flexibility

types of flexibility

  • Factors that limit flexibility: (next section)
  • flexibility: (beginning of chapter)

Many people are unaware that there are different types of flexibility. These different types of flexibility are grouped according to the different types of activities associated with sports training. Those that involve movement are calleddynamicund die nicht berufen sindstatic🇧🇷 The different types of flexibility (acckurz) Sohn:

dynamic flexibility
Dynamic flexibility (also calledkinetic flexibility) is the ability to perform dynamic (or kinetic) muscular movement to sustain a limb at the joints throughout its range of motion.
static-active flexibility
static-active flexibility (also calledaktive Flexibilität) is the ability to assume and maintain stretched positions using only the tension of the agonists and synergists while stretching the antagonists (see Sectioncooperating muscle groups🇧🇷 For example, raise your leg and hold it up with no external support (apart from the leg muscles themselves).
static-passive flexibility
static-passive flexibility (also calledpassive flexibility) is the ability to assume stretched positions and then maintain them using only your weight, limb support, or another device (e.g., a chair or barbell). Remember that the ability to hold the position doesn't just come from your muscles like static-active flexibility does. Being able to do divisions is an example of static-passive flexibility.

Research has shown that active flexibility is more closely related to the level of athletic performance than passive flexibility. Active flexibility is more difficult to develop than passive flexibility (what most people call "flexibility"); Active flexibility requires not only passive flexibility to assume a stretched starting position, but also muscular strength to be able to hold and maintain that position.

Factors that limit flexibility

  • strength and flexibility: (next section)
  • types of flexibility: (previous section)
  • flexibility: (beginning of chapter)

CorrespondingGummerson, flexibility (use the termmobility) is influenced by the following factors:

  • inner influences
    • the type of joint (some joints just aren't designed to be flexible)
    • Internal resistance in a joint
    • bony structures that limit movement
    • the elasticity of the muscle tissue (muscle tissue healed from a previous injury is not very elastic)
    • the elasticity of tendons and ligaments (ligaments do not stretch too much and tendons should not stretch)
    • the elasticity of the skin (actually, the skin has a certain amount of elasticity, but not much)
    • the ability of a muscle to relax and contract to achieve the greatest possible range of motion
    • the temperature of the joint and associated tissues (joints and muscles provide greater flexibility at body temperatures 1 to 2 degrees above normal)
  • external influences
    • the temperature of the place where you exercise (a warmer temperature is more conducive to flexibility)
    • the time of day (most people are more flexible in the evening than in the morning, peaking between 2:30 p.m. and 4:00 p.m.)
    • the stage in a joint's (or muscle's) recovery process after injury (injured joints and muscles generally offer less flexibility than healthy ones)
    • Age (children are generally more flexible than adults)
    • Gender (women are generally more flexible than men)
    • the ability to perform a specific exercise (practice makes perfect)
    • the obligation of each individual to achieve flexibility
    • Clothing or Equipment Restrictions

Some sources also suggest that water is an important dietary element when it comes to flexibility. Increased water intake is thought to contribute to greater mobility as well as greater whole-body relaxation.

(Video) 6 Stretches You Should Do Everyday To Improve Flexibility And Function

Instead of discussing each of these factors in detailGummersondoes, I will try to focus on some of the more common factors that limit a person's flexibility. CorrespondingSynerStretchName, the most common factors are: bone structure, muscle mass, excess fat and connective tissue (and of course physical injury or disability).

Depending on the type of joint involved and its current condition (is it healthy?), the bone structure of a given joint imposes very significant limitations on mobility. This is a common way that age can be a limiting factor for flexibility, as older joints are typically not as healthy as younger ones.

Muscle mass can be a factor when the muscle is so developed that it impairs the ability to move adjacent joints through their full range of motion (e.g., large hamstrings limit the ability to fully flex the knees). Excess adipose tissue causes a similar limitation.

Most of your "flexibility work" should involve exercises aimed at reducing the internal resistance offered by the soft connective tissue (see sectionconnective tissue🇧🇷 Most stretching exercises attempt to achieve this goal and can be done by almost anyone, regardless of age or gender.

  • How connective tissue affects flexibility
  • How aging affects flexibility

How connective tissue affects flexibility

  • How aging affects flexibility: (next subsection)
  • Factors that limit flexibility: (beginning of section)

The length resistance that a muscle offers depends on its connective tissue: as the muscle lengthens, the surrounding connective tissue becomes stiffer (see Sectionconnective tissue🇧🇷 In addition, inactivity of certain muscles or joints can cause chemical changes in connective tissue that limit flexibility. Quotechange MImmediately:

A question of great interest to all athletes is the relative importance of different tissues in joint stiffness. The joint capsule (i.e. the sac-like structure that surrounds the ends of bones) and ligaments are the most important factors, accounting for 47% of stiffness, followed by muscle fascia (41%), tendons (10%) and skin. 2 percent). However, most efforts to increase flexibility through stretching should be directed to the muscle fascia. The reasons for this are two. First, the muscle and its fascia are more elastic tissues, making them more modifiable in terms of reducing resistance to stretching. Second, since ligaments and tendons are less elastic than fascia, it is undesirable to create too much slack in them. Excessive stretching of these structures can weaken joint integrity. As a result, excessive flexibility can destabilize joints andincreasean athlete's risk of injury.

(Video) Flexibility Stretches for Seniors, stretching for elderly, increase range of motion for older adults

If the connective tissue is overstressed, the tissue tires and can tear, which also limits mobility. When underused or underused, connective tissue offers significant resistance and limits flexibility. Elastin begins to wear out and loses some of its elasticity, and collagen increases in stiffness and density. Aging has some of the same effects on connective tissue as disuse.

How aging affects flexibility

  • How connective tissue affects flexibility: (previous paragraph)
  • Factors that limit flexibility: (beginning of section)

With the right training, flexibility can and should be developed at any age. However, this does not mean that everyone can develop flexibility equally. In general, the older you are, the longer it will take you to develop the level of flexibility you want. Luckily, you're more patient when you're older.

Correspondingchange M, the main reason why we become less flexible as we age is the result of certain changes that occur in our connective tissues:

Certain changes in the connective tissue of the body are mainly responsible for the decrease in mobility in old age. Interestingly, it has been suggested that exercise may slow the loss of flexibility due to the aging process due to dehydration. This is based on the idea that stretching stimulates the production or retention of lubricants between connective tissue fibers and thus prevents the formation of adhesions.

change MIt also states that some of the physical changes attributed to aging are as follows:

  • Increased calcium deposits, adhesions and cross-linking in the body
  • An increase in the degree of fragmentation and desiccation.
  • Changes in the chemical structure of tissues.
  • waste offlexibilitydue to the replacement of muscle fibers with fat and collagen fibers.

That makesnoit means that you should stop gaining flexibility when you are old or inflexible. It just means you have to work harder and more diligently over a longer period of time when trying to increase flexibility. An increase in the ability of muscle tissue and connective tissue to lengthen (stretch) can be achieved at any age.

(Video) 15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

strength and flexibility

  • excess flexibility: (next section)
  • Factors that limit flexibility: (previous section)
  • flexibility: (beginning of chapter)
Strength training and flexibility training must go hand in hand. It's a common misconception that there always has to be a compromise between flexibility and strength. Of course, if you completely neglect flexibility training in favor of strength training, then you're certainly sacrificing flexibility (and vice versa). But strength and flexibility exercises don't have to be sacrificed either. In fact, flexibility training and strength training can reinforce each other.
  • Why bodybuilders should stretch
  • Why contortionists should get stronger

Why bodybuilders should stretch

  • Why contortionists should get stronger: (next subsection)
  • strength and flexibility: (beginning of section)
One of the best times to stretch is right after strength training, such as lifting weights. Static stretching of fatigued muscles (see Sectionstatic stretch) performed immediately after the exercises that caused the fatigue not only helps increase flexibility but also promotes muscle development (muscle growth) and really helps reduce the amount of post-workout muscle soreness. It's because:

After using weights (or other means) to overload and fatigue the muscles, they retain a "pump" and shorten a little. your full freedom of movement. This "pump" makes the muscle appear bigger. The "pumped" muscle is also full of lactic acid and other by-products of strenuous exercise. If the muscle is not stretched further, it will maintain this reduced range of motion (it "forgets" how to do it for as long as possible) and the build-up of lactic acid will cause muscle soreness after exercise. Static stretching of the "inflated" muscle helps to "loosen" it and "remember" its full range of motion. It also helps remove lactic acid and other waste products from the muscle. While it's true that stretching the "inflated" muscle will make it look visibly smaller, it doesn't decrease muscle size or stunt muscle growth. It simply reduces the "tension" (contraction) of the muscles so they don't "swell" as much.

In addition, strenuous exercise often damages the connective tissue of the muscle. Tissues heal in 1-2 days, but tissues are believed to heal (decreased muscle development and flexibility) in less time. To prevent tissue from healing to a shorter length, physiologists recommend static stretching after strength training.

Why contortionists should get stronger

  • Why bodybuilders should stretch: (previous paragraph)
  • strength and flexibility: (beginning of section)

You need to "model" (or balance) your flexibility training with your strength training (and vice versa). Don't do stretching exercises for a specific muscle group without also doing strength exercises for the same muscle group. Judy Alter, in her bookstretch and strengthen, recommends stretching muscles after performing strength exercises and performing strength exercises for each stretched muscle. In other words, "Strengthen what you stretch and stretch after you've strengthened!"

This is because regular flexibility training stretches connective tissue, which in turn causes it to loosen (become looser) and lengthen. When a muscle's connective tissue is weak, it is more likely to be damaged by overstretching or sudden, forceful muscle contractions. The likelihood of such an injury can be avoided by strengthening the muscles held together by connective tissue.kurzsuggests dynamic strength training consisting of dynamic light-weight exercises (high reps, light weight) and isometric tension exercises. If you also lift weights, dynamic strength training for one muscle must be performed.beforeSubject this muscle to intense strength training. This helps to pre-exhaust the muscle first, making it easier (and faster) to reach target overload during intense strength training. Try doing dynamic strength traininglaterIntense weight lifting training would be largely ineffective.

If you're working to increase (or maintain) flexibility, then that's ita lot ofIt's important that your strength exercises force your muscles to push the joints through their full range of motion. Correspondingkurz:

Repetition of movements that do not utilize the full range of motion of the joints (e.g., bicycling, certain Olympic weightlifting techniques, push-ups) can lead to shortening of the muscles around the joints of the working limbs. This shortening is the result of the nervous control of length and tension in the muscles adjusting to values ​​that are repeated more frequently or more heavily. Stronger stimuli are remembered better.

(Video) 8 Stretches You Should Do Everyday To Improve Flexibility

excess flexibility

  • strength and flexibility: (previous section)
  • flexibility: (beginning of chapter)

The muscles in a joint can become very flexible. CorrespondingSynerStretchName:

There is a trade-off between flexibility and stability. The more you relax, the less support the muscles adjacent to the joints provide. Excessive flexibility can be just as damaging as lack of flexibility. Both increase the risk of injury.

Once a muscle has reached its absolute maximum length, trying to stretch it further only serves to stretch the ligaments and overstress the tendons (two things that are often donenowant to stretch). Ligaments tear when stretched more than 6% of their normal length. The tendons must not be able to stretch. Even when stretched ligaments and tendons are not torn, there can be loose joints and/or reduced joint stability (which greatly increases the risk of injury).

Once you have reached the desired level of flexibility for a muscle or muscle group and maintained that level for a full week, you should discontinue any isometric or PNF stretching of that muscle until some flexibility is lost (see Sectionisometric stretch, and look at the sectionPNF stretch).

go toanterior,FollowingChapter.


What is the difference between flexibility and stretching? ›

Flexibility is an important component of physical activity and should be incorporated into your physical fitness plan. Stretching, which is similar to flexibility, is the most effective way of developing and retaining flexible muscles and joints. The exclusion of either of these may lead to injury and poor performance.

What are the 3 types of flexibility? ›

When it comes to stretching, there are three main techniques: static, dynamic, and ballistic stretching.

What are the 4 types of flexibility? ›

In general, there are four methods to increase and maintain flexibility: (1) static stretching; (2) ballistic (or dynamic) stretching; (3) contract-relax stretching (also called PNF, proprioceptive neuromuscular facilitation); and (4) passive stretching.

What are the two types of flexibility? ›

dynamic flexibility. Dynamic flexibility (also called kinetic flexibility ) is the ability to perform dynamic (or kinetic) movements of the muscles to bring a limb through its full range of motion in the joints. static-active flexibility.

Is stretching an example of flexibility? ›

A flexibility exercise can be any kind of stretch, as long as it increases your range of motion and lengthens your muscles and joints.

Is stretching part of flexibility? ›

However, research has shown that stretching can help improve flexibility, and, as a result, the range of motion of your joints. Better flexibility may: Improve your performance in physical activities. Decrease your risk of injuries.

What are 5 examples of flexibility? ›

5 Examples Of Flexibility Exercises
  • Bend and Twist. Stand with your arms crossed, hands on opposite shoulders, knees bent slightly, and feet shoulder width apart. ...
  • Lower Leg Stretch. Stand facing a wall with your feet about shoulder width apart. ...
  • Standing Hip Bend. ...
  • Achilles Tendon Stretch. ...
  • Sitting Stretch.
19 Jun 2017

What is flexibility explain? ›

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.

What are the 7 types of stretching? ›

The different types of stretching are:
  • ballistic stretching.
  • dynamic stretching.
  • active stretching.
  • passive (or relaxed) stretching.
  • static stretching.
  • isometric stretching.
  • PNF stretching.

What are 10 flexibility exercises? ›

10 Exercises to Improve Your Flexibility
  1. Standing Quad Stretch.
  2. Standing Side Stretch.
  3. Seated Hamstring Stretch.
  4. Standing Calf Stretch.
  5. Shoulder Stretch.
  6. The Forward Hang.
  7. Back stretch.
  8. Butterfly Groin Stretch.
8 Mar 2022

What are the 6 types of flexibility? ›

The different types of stretching are:
  • ballistic stretching.
  • dynamic stretching.
  • active stretching.
  • passive (or relaxed) stretching.
  • static stretching.
  • isometric stretching.
  • PNF stretching.

What are the flexibility skills? ›

Flexibility involves:

adapting successfully to changing situations & environments. Keeping calm in the face of difficulties. Planning ahead, but having alternative options in case things go wrong. Thinking quickly to respond to sudden changes in circumstances.

What is flexibility also known as? ›

Flexibility/limberness refers to the anatomical range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion.

What is flexibility and its types? ›

Flexibility exercises stretch your muscles and may improve your range of motion at your joints. There are two types of flexibility exercises: static stretching, in which you stretch a muscle without moving, and dynamic stretching, which combines stretching with movements.

What are 3 flexibility activities? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  • Forward Lunges. ...
  • Side Lunges. ...
  • Cross-Over. ...
  • Standing Quad Stretch. ...
  • Seat Straddle Lotus. ...
  • Seat Side Straddle. ...
  • Seat Stretch. ...
  • Knees to Chest.

What is example of flexibility? ›

Examples of flexibility activities include: stretching. yoga. tai chi.

What is a good example of flexibility? ›

Being flexible in your life allows you to adjust to changes without negative side effects. For instance, if your company asks you to work overnight shifts after you have been working 9-5, flexibility allows you to make the change smoothly.

What type of stretching is flexibility? ›

Static stretching is arguably the most popular type of flexibility exercise. It involves moving a muscle into a lengthened position and holding the stretch for an extended period of time, typically 10 to 60 seconds. An effective static stretch may cause mild discomfort, but it should not be painful.

What are the main types of flexibility? ›

Flexibility is of two types:a Passive flexibility b Active flexibility. a Passive flexibility: The ability to perform movements with greater amplitude with external help is passive flexibility.

What are the parts of flexibility? ›

There are three components that affect flexibility: muscle elasticity and length, joint structure and nervous system.

What are the 3 reasons why stretching and flexibility is important? ›

5 reasons why you should add stretching into your daily routine:
  • Stretching relieves your pain. Stretching increases your flexibility and range of motion. ...
  • Stretching decreases your stress. ...
  • Stretching gives you a boost of energy. ...
  • Stretching improves your posture. ...
  • Stretching increases your stamina.
11 Sept 2019

What are the 7 benefits to flexibility? ›

Improved flexibility produces a wide range of physical benefits and can have a positive effect on your overall well-being.
Here are a few ways that increased flexibility is likely to help you.
  • Fewer injuries. ...
  • Less pain. ...
  • Improved posture and balance. ...
  • A positive state of mind. ...
  • Greater strength. ...
  • Improved physical performance.

Why is flexibility so important? ›

Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness. It even leads to a better overall “shape”.

What causes flexibility? ›

There are a number of different factors that may contribute to why some people are more flexible than others. Genetics, gender, exercise history and other reasons contribute to a person's flexibility.

What is flexibility as a student? ›

Flexibility allows students to get to know themselves better and schedule their learning schedule accordingly. This means that the time their focus is high and their capability of retaining information is significant is when they will start their learning. In time, it will lead to them having better results.

What are the 4 main stretching techniques? ›

4 Different Stretches for Different Situations
  • Active Stretching. Active stretching involves holding a pose to utilize a targeted muscle group. ...
  • Passive Stretching. This type of stretching is best for balance enhancement and flexibility. ...
  • Dynamic Stretching. ...
  • PNF Stretching.

What are the 4 stretching techniques? ›

There are four types of stretching – active stretching, passive stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF) stretching, which involves table stretching.

What are the 8 benefits of stretching? ›

  • Stress relief. When we're stressed not only does our heart rate increase but we tend to tighten our muscles. ...
  • Flexibility. ...
  • Posture. ...
  • Alleviate back pain. ...
  • Better sleep. ...
  • Injury prevention. ...
  • Preps the body for exercise. ...
  • Mental clarity.
28 Oct 2022

What are 10 benefits of flexibility? ›

The Benefits of Stretching
  • Decreases muscle stiffness and increases range of motion.
  • May reduce your risk of injury.
  • Helps relieve post-exercise aches and pains.
  • Improves posture.
  • Helps reduce or manage stress. ...
  • Reduces muscular tension and enhances muscular relaxation.
17 Jul 2020

What are the 7 factors that affect flexibility? ›

Factors Affecting Flexibility and Joint Mobility
  • Quality of Movement. ...
  • Activity Level. ...
  • Injury or Dysfunction. ...
  • Age & Gender. ...
  • Baseline Testing.

How can you improve your flexibility? ›

6 Simple Ways to Increase Your Flexibility
  1. Consider foam rolling. ...
  2. Perform dynamic rather than static stretching prior to activity. ...
  3. Perform static stretching after activity. ...
  4. Target your stretches to the areas that need it. ...
  5. Stretch frequently. ...
  6. Make sure you are stretching the muscle safely.
9 Jun 2022

What exactly is flexibility? ›

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.

Do you lose flexibility if you dont stretch? ›

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way.

What is the difference between flexibility and elasticity? ›

Elasticity is defined as “the ability of a stretched material to return to its original shape and size when the forces causing the stretching are removed”, while flexibility is “the ability of a material to bend easily without breaking”.

What is the meaning of flexibility? ›

the ability to change or be changed easily according to the situation: The advantage of this system is its flexibility. The schedule doesn't allow much flexibility. More examples.

Why is a flexibility important? ›

Activities that lengthen and stretch muscles can help you prevent injuries, back pain, and balance problems. A well-stretched muscle more easily achieves its full range of motion.

Why Being flexibility is important? ›

Flexibility is an important component of physical fitness and has many positive effects on the body. For instance, it improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness.

What causes poor flexibility? ›

Many variables affect the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin.

Will stretching everyday improve flexibility? ›

A daily regimen will deliver the greatest gains, but typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week. In the videos below, you'll find examples of static stretches that can be worked into any exercise or stretching routines.

At what age do you start to lose flexibility? ›

Starting around age 30 or 40, flexibility continuously decreases, with men losing flexibility more quickly than women. But this decline doesn't occur uniformly throughout the body. Research shows that the shoulders and trunk tend to lose flexibility more quickly than the elbows and knees, for example.

What are examples of flexibility? ›

Examples of flexibility activities include: stretching. yoga. tai chi.


1. BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)
2. 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG)
(Tom Merrick)
3. 15 min DAILY STRETCH ROUTINE (Full Body Stretch for Flexibility & Mobility)
4. 20 minute Relaxing Yoga Stretches for Flexibility & Sore Muscles | Sarah Beth Yoga
5. What stretching actually does to your body ft. Sofie Dossi
(Physics Girl)
6. Improving Flexibility for Seniors | Dynamic Stretches For Seniors | More Life Health
(More Life Health Seniors)


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