Flexibility        Personal Performance Portfolio        Doug Tannahill

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.  

Although women have a natural advantage due to the body structure allowing greater flexibility, both males and females can greatly improve their flexibility through training.

The various techniques of stretching may be grouped as Static, Ballistic and Assisted. In both Static and Ballistic exercises the athlete is in control of the movements. In Assisted an external force controls the movement, which is usually a partner.

Static stretching

Static stretching involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is held may be anything from 6 seconds to 2 minutes. Often in static stretching you are advised to move further into the stretch position as the stretch sensation subsides

Dynamic or Ballistic stretching

Ballistic stretching involves some form of rapid movement into the required stretch position. Where the event requires a ballistic movement then it is appropriate and perhaps necessary to conduct ballistic stretching exercises. Start off with the movement at half speed for a couple of repetitions and then gradually work up to full speed. Appropriate preparatory  should be conducted before any  are carried out.

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Static Stretches

Chest Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
  • Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
  • Stretch the arms back as far as possible
  • You should feel the stretch across your chest

Biceps Stretch

  • Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent.
  • Hold you arms out to the side parallel with the ground and the palms of the hand facing forward
  • Rotate the hands so the ...

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