Download Flexibility

FLEXIBILITY
Individual Sports
Columbus North Physical Education
Flexibility is the ability of the joints and our bodies to move through a full range of motion (ROM). By
performing regular flexibility exercises there is a greater chance of improved posture and overall efficiency
at daily activities, and less chance for low back pain, muscle and joint pain, and injury. Having a higher
level of flexibility will also help to improve your performance. To improve your flexibility you must
stretch.
Before working out you should warm-up and easy stretch using mild tension and holding for 15 seconds or
longer for the major muscles used in the activity. You should not vigorously stretch a cold muscle.
After working out, you should cool-down and stretch. Perform a developmental stretch to all the major
muscle groups of the body. Hold each stretch for 30 seconds. The most gains in flexibility are made at this
time because the muscles are warm and easily stretched.
Stretching comes in many forms. Each form has its own purpose, as you will discover from the
explanations below.
TYPES OF STRETCHING
MAINTENANCE STRETCH:
When you begin stretching, spend 10-15 seconds in an easy stretch. Do not bounce.
You
should stretch to the point of mild tension and then relax as you hold the
stretch. The easy stretch reduces muscular tightness and readies the tissues for the
developmental stretch.
DEVELOPMENTAL STRETCH:
After easy stretching, move slowly into the developmental stretch. Do not bounce.
Move a little further into the stretch until you again feel mild tension and hold for
15-30 seconds. The developmental stretch increases flexibility.
BREATHING WHILE STRETCHING:
Your breathing should be slow and under control. If you are bending forward to do a stretch,
exhale as you bend forward and then breathe slowly as you hold the stretch. Do not hold your breath while
stretching.
STRETCHING TECHNIQUES:
STATIC STRETCH:
Static stretching is holding a position. You stretch to the farthest point and hold the stretch. The
most important advantage of static stretching is that it is the safest method of stretching.
FLEXIBILITY
Page 2
DYNAMIC STRETCHING:
Dynamic stretching utilizes movements that may be specific to a sport or movement
pattern. This technique causes the most soreness and injury. It is however, appropriate
when used in specificity of training for developing dynamic flexibility (movement due to
momentum). This is essential for sports such as ballet and karate.
PASSIVE STRETCHING:
Passive stretching is a technique in which you are relaxed and make no contribution to the
range of motion. An outside agent creates an external force, either manually or
mechanically.
ACTIVE STRETCHING:
Active stretching is accomplished when you use your own muscles and without any
assistance from an external source.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)
This technique has been used primarily for rehabilitation and is known to increase
flexibility. It is for this reason that many athletes are now using PNF in their flexibility
programs. This procedure involves performing a stretch for 10-20 seconds, then
contracting the muscle for 8-10 seconds, and then relaxing the muscle followed by a
partner stretching the limb for you for 30 seconds.