Flexibility training

Flexibility Training

Definition and Importance

  • Flexibility training refers to exercises that aim to maintain or improve the range of motion in a joint or series of joints.
  • It’s vital for enhancing performance in sports, preventing injuries, and improving overall physical health.
  • Functions in everyday activities like tying shoe laces, reaching for objects, and twisting the body.

Types of Flexibility

  • Dynamic flexibility is the ability to perform dynamic movements within the full range of motion in the joint.
  • Static-active flexibility refers to the ability to stretch an antagonist muscle using the tension in the agonist muscle.
  • Static-passive flexibility, often simply called ‘passive flexibility’, involves someone else providing the force of the stretch.

Methods of Flexibility Training

  • Stretching is a common method, including static, dynamic, ballistic, and Proprioceptive Neuromuscular Facilitation (PNF).
  • Yoga and Pilates also facilitate flexibility training by incorporating specific poses and movements.
  • Mobility exercises can also improve flexibility by moving the joints through their full range of motion.

Factors Affecting Flexibility

  • Age can affect flexibility, with younger people generally having a larger range of motion.
  • Temperature of the body or environment can influence flexibility levels, as warmer muscles are more flexible.
  • Sex is another factor, with females typically being more flexible than males.
  • Muscle elasticity and length also influence flexibility, with shorter, less elastic muscles restricting range of motion.

Safety and Guidelines

  • It’s essential to warm up before any flexibility training to increase muscle temperature and reduce the risk of injury.
  • Stretching should be gradual and controlled with no jerking or bouncing to avoid muscle tears.
  • Total stretching time per day should be a minimum of 5 to 10 minutes and preferably spread throughout the day.
  • Individual capabilities and limitations must be considered. One should not aim to match others’ flexibility levels but instead focus on gradual self improvement.

Flexibility Training Benefits

  • Improved muscle balance and postural awareness leading to better kinetic alignment.
  • An enhanced range of motion reducing the chance of injury and maximizing performance in sports.
  • Effective in relieving muscle tension and stress, consequently leading to improved relaxation.
  • Promotes better circulation leading to greater nutrient transportation, which aids in recovery after workouts.