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Improving Flexibility.

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Flexibility Flexibility is the range of movement possible around a joint and depends on the amount of stretch allowed by the ligaments, joints, tendons and muscles. Dynamic flexibility is different, as it is the resistance of a joint to movement. Flexibility is considered an important component of overall physical fitness for performers in all sports. As well as improving movement ability, increasing your flexibility aids performance and avoid injury. It is not possible to have the same degree of flexibility around all joints, as the joint structure itself limits flexibility; for example: The shoulder joint is far more flexible than the knee joint as it is a ball and socket joint, whereas the knee joint is a hinge joint, and so movement is more restricted. Flexibility is also limited by the amount of stretch allowed by the antagonistic muscle and the length of the surrounding connective tissue, e.g. tendons. Increasing your body temperature helps improve flexibility, which is a good reason for any athlete to warm up before performing. The range of movements is increasing restricted with age, due to the shortening of the connective tissue (tendons) and general joint deterioration caused by wear and tear. Improving Flexibility Flexibility is improved by stretching, moving a joint beyond its point of resistance. We are unable to change the bony structures of joints that restrict flexibility, but we are able stretch the soft tissue that surrounds the joint. ...read more.


* Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor. * Keep your hips facing the wall and the rear leg and spine in a straight line. * You will feel the stretch in the calf of the rear leg. * Repeat with the other leg. Hip and Thigh Stretch * Stand tall with you feet approximately two shoulder widths apart. * Turn the feet and face to the right * Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical * Gradually lower the body * Keep you back straight and use the arms to balance * You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg. * Repeat by turning and facing to the left. Adductor Stretch * Stand tall with you feet approximately two shoulder widths apart. * Bend the right leg and lower the body * Keep you back straight and use the arms to balance * You will feel the stretch in the left leg adductor * Repeat with the left leg. Groin Stretch * Sit with tall posture * Ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side. ...read more.


your foot reaches its furthest point of motion * Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement * 10 to 12 repetitions on each leg Lunges * Standing tall both feet together (starting position) * Keeping the back straight lunge forward with the right leg approx 1 to 11/2 metre * The right thigh should be parallel with the ground and the right lower leg vertical * Spring back to the starting position * Repeat with the left leg * 12 to 16 repetitions on each leg Ankle Bounce * Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce) * Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet * 12 to 16 repetitions * Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground * Then lower the right foot to the floor while raising the left heel one or two inches * Repeat in a rapid, bouncy fashion * 12 to 16 repetitions on each leg Flexibility Personal Performance Portfolio Doug Tannahill ...read more.

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