Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health. Many variables affect the loss of normal joint flexibility including injury, inactivity or a lack of stretching. The range of motion will be influenced by the mobility of the soft tissues that surround the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin. A lack of stretching, especially when combined with activity can lead to a fatigue induced soft tissue shortening over time. Show
Inadequate flexibility will have a negative effect on the body in 3 significant ways:
Flexibility exercises used to improve ROM can take a number of forms, including the following:
Image 2: A group of chief petty officers in dynamic stretching When preparing the muscles for action, eg swimming, running, you need to prepare your muscles with a warm ups that typically include stretching. So the question arises which gives better results static or dynamic stretches? The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretchingeg
Flexibility training interventions in older adults are often effective at increasing joint range of motion in various joints, and various functional outcomes can be improved. However older adults are not overly concerned with high performance benefits from increased flexibility and more focused on being safely active and safely performing activities of daily living. Injury and fall prevention are also common motives for recommending flexibility programs to older adults. Flexibility training may enhance postural stability and balance when combined with resistance training. See also Physical Activity in Older Adults While there is a lack of evidence to recommend stretching routines outside of a rehabilitative context, there is no additional health or functional risk of including flexibility exercises. In light of increases in functional outcomes achieved by other exercise modes (balance, aerobic exercise, and strengthening exercises), stretching exercises can be included as an adjunct to the above, but the current literature would indicate it would add little to the functional benefits of the other exercise modes. Flexibility exercises are often used in exercise rehabilitation programmes as they have been shown to be effective at reducing the pain associated with non-specific chronic low back pain. See also Interventions for LBP Stretching the soft tissues in the back, legs and buttock eg hamstrings, erector muscles of the spine and hip flexor muscles, ligaments and tendons can help to mobilise the spine, and an increase in the range of motion of the spine can reduce back pain. This is because stretching can improve the flexibility of the muscle-tendons and ligaments in the back, which is important to increase the range of motion of the joints. This improved range of motion assists with patients’ movement and ability to complete activities of daily living, as most everyday tasks such as lifting and bending require trunk flexion, which involves a complex movement combining lumbar and hip motion. Flexibility exercises are recommended as part of a complete exercise program along with aerobic exercise, resistance training, and neuromotor exercise training. Which of the following would be considered a benefit of increase flexibility?Better flexibility may: Improve your performance in physical activities. Decrease your risk of injuries. Help your joints move through their full range of motion.
What are 3 benefits of being flexible?Benefits of flexibility training include:. Allows greater freedom of movement and improved posture.. Increases physical and mental relaxation.. Releases muscle tension and soreness.. Reduces the risk of injury.. What is a result of increased flexibility?Stretching and improving flexibility can improve circulation, muscle flexibility, range of motion, thus, help athletes perform better in workouts and in competition. Stretching leads muscles to lengthen and relax, resulting in the ability to maximize muscle engagement in the next workout.
Which is a benefit of flexibility quizlet?Increased flexibility can improve performance in some sports by allowing a person to exert force through a greater range of motion. Which benefit comes with flexibility? In active stretching, an outside force or resistance assists muscles and joints as they move through a range of motion.
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