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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.