Flexibility—the ability of a joint to move through its full range of motion—is extremely important for general fitness and wellness. The smooth and easy performance of everyday and recreational activities is impossible if flexibility is poor. Flexibility is a highly adaptable physical fitness component. It increases in response to a regular program of stretching exercises and decreases with inactivity. Flexibility is also specific: Good flexibility in one joint doesn’t necessarily mean good flexibility in another. Flexibility can be increased through stretching exercises for all major joints.

There are two basic types of flexibility: static and dynamic. Static flexibility refers to the ability to assume and maintain an extended position at one end or point in a joint’s range of motion; it is what most people mean by the term flexibility. Dynamic flexibility, unlike static flexibility, involves movement; it is the ability to move a joint through its range of motion with little resistance. For example, static shoulder flexibility would determine how far you could extend your arm across the front of your body or out to the side. Dynamic shoulder flexibility would affect your ability to pitch a softball, swing a golf club, or swim the crawl stroke. When gymnasts perform a split on the balance beam, they must have good static flexibility in their legs and hips; to perform a split leap, they must have good dynamic flexibility.

Static flexibility depends on many factors, including the ability to tolerate stretched muscles, the structure of a joint, and the tightness of muscles, tendons, and ligaments that are attached to the joint. Dynamic flexibility depends on static flexibility, but it also involves such factors as strength, coordination, and resistance to movement. Dynamic flexibility can be important for both daily activities and sports. However, because static flexibility is easier to measure and better researched, most assessment tests and stretching programs—including those presented in this chapter—target static flexibility.

This chapter describes the factors that affect flexibility and the benefits of maintaining good flexibility. It provides guidelines for assessing your current level of flexibility and putting together a successful stretching program. It also examines the common problem of low-back pain.

After reading this chapter, you should be able to Describe the potential benefits of flexibility and stretching exercises

List the factors that affect the flexibility in a joint

Explain the different types of stretching exercises and how they affect muscles

Describe the intensity, duration, and frequency of stretching exercises that will develop the most flexibility with the lowest risk of injury

List safe stretching exercises for major joints

Describe how low-back pain can be prevented and managed