Muscular Flexibility
Flexibility is one of the most important things that people leave out of their exercise program. Flexibility is defined as the achievable range of motion at a joint or group of joints without causing injury. When someone doesn't practice their flexibility their entire range of motion, muscles, and ligaments shortened in time and flexibility decreases. When thinking about everyday life proper posture is key to eliminate pain and discomfort. Without the proper posture the human body will expose deviations that cause pain, most likely in the back region. Improving and maintaining a good range of motion in the joints enhances the quality of life. Taking part in a regular stretching program increases circulation to the muscles being stretched. When maintaining stretching there are many benefits to having good flexibility; it helps Street dysmenorrhea-painful menstruation, neuromuscular tension, and trigger points the muscles and fascia.
Flexibility testing:
The three main exercises to assess flexibility are the Sitting reach test, the total body rotation test, and the shoulder rotation test. all three are shown below.
The three main exercises to assess flexibility are the Sitting reach test, the total body rotation test, and the shoulder rotation test. all three are shown below.
Modes of stretching:
There are different modes of flexibility training. They are static slow sustained stretching, passive stretching, ballistic stretching, dynamic stretching, and proprioceptive neuromuscular facilitation. Static stretching is defined as muscles that are lengthened gradually through a joints complete range of motion, and the final position is held for a few seconds. A slow sustained stretch causes the muscles to relax and thereby achieve a greater length, this type of stretching causes little pain and has a lower risk for injury. Passive stretching is similar to static stretching were the muscles stay relaxed and an outside source provides force to increase the range of motion. Ballistic stretching is performed with jerky and rapid bouncy movements. This type of stretching can cause injury and is not recommended for everyone to do unless supervised by a fitness professional. Dynamic stretching is defined as stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion around the joint or a group of joints. This type of stretching is typically done with athletes. All movements should be done under control with no bouncy movements. Examples are shown in the video below. Proprioceptive neuromuscular facilitation is a mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched. It involves an isometric contraction that leads to a greater range of motion performed properly. Flexibility should be practiced at least two or three days per week with progressions leading to 5 to 7 days a week.
There are different modes of flexibility training. They are static slow sustained stretching, passive stretching, ballistic stretching, dynamic stretching, and proprioceptive neuromuscular facilitation. Static stretching is defined as muscles that are lengthened gradually through a joints complete range of motion, and the final position is held for a few seconds. A slow sustained stretch causes the muscles to relax and thereby achieve a greater length, this type of stretching causes little pain and has a lower risk for injury. Passive stretching is similar to static stretching were the muscles stay relaxed and an outside source provides force to increase the range of motion. Ballistic stretching is performed with jerky and rapid bouncy movements. This type of stretching can cause injury and is not recommended for everyone to do unless supervised by a fitness professional. Dynamic stretching is defined as stretching exercises that require speed of movement, momentum, and active muscular effort to help increase the range of motion around the joint or a group of joints. This type of stretching is typically done with athletes. All movements should be done under control with no bouncy movements. Examples are shown in the video below. Proprioceptive neuromuscular facilitation is a mode of stretching that uses reflexes and neuromuscular principles to relax the muscles being stretched. It involves an isometric contraction that leads to a greater range of motion performed properly. Flexibility should be practiced at least two or three days per week with progressions leading to 5 to 7 days a week.