STRETCHING AND FLEXIBILITY - Flexibility (2023)

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• 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.

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.

strength and flexibility

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

• 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)

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).

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