National Health Goals

Introduction

Flexibility Fundamentals

• Flexibility is not the same thing as stretching.
• The range of motion in a joint or joints is used to reflect flexibility at that joint.

Factors Influencing Flexibility

• Long muscle-tendon units (MTUs) are important to flexibility.
• The properties of connective tissue and muscle impact flexibility.
• Static flexibility is different from dynamic flexibility.
• Flexibility varies considerably across the life span.
• Gender differences exist in flexibility.
• Genetic factors can explain some individual variability in flexibility.
• Lack of use or misuse can cause reductions in flexibility.

Health Benefits of Flexibility and Stretching

• No ideal standard for flexibility exists.
• Adequate flexibility is necessary for achieving and maintaining optimal posture.
• Extremes of inflexibility and hyperflexibility increase the likelihood of injury.
• Adequate flexibility may help prevent muscle strain and such orthopedic problems as backache.
• There are questions about the value of stretching prior to competition.
• Stretching may help relieve muscle cramps, stiffness, and some local or referred pain.
• Stretching is probably ineffective in preventing muscle soreness.
• Overstretching may make a person susceptible to injury or hamper performance.

Stretching Methods

• To develop flexibility, do exercises from the flexibility exercise section of the physical activity pyramid.
• Static stretching is widely recommended because most experts believe it is less likely to cause injury.
• Ballistic stretching is not recommended for most people.
• PNF techniques have proven to be the most effective methods of improving flexibility.

How Much Stretch is Enough

• Stretching exercises should be done regularly to achieve optimal benefits.
• To increase the length of a muscle, you must stretch it more than its normal length (overload) but not overstretch it.
• For flexibility to be increased, you must stretch and hold muscles beyond normal length for an adequate amount of time.
• For flexibility to be increased, you must repeat stretching exercises an adequate number of times.
• Performing warm-up exercises is not the same as doing a stretching workout for flexibility development.
• The best time for doing stretching is when the muscles are warm.

Flexibility-Based Activities and Training Aids

• The popularity of flexibility-based activity has increased in recent years.
• Tai Chi is one of the safest and more established movement disciplines.
• Yoga is a diverse and controversial movement discipline.
• Pilates classes are a popular offering at many fitness centers and health clubs.
• Specialized equipment may help improve the effectiveness and ease of stretching exercise.

Guidelines for Safe and Effective Stretching

• There is a correct way to perform flexibility exercises.
• Stretching is specific to each muscle or muscle group.

Strategies for Action

• An important step in taking action to for developing and maintaining flexibility is assessing your current status.
• Scores on flexibility tests may be influenced by several factors.
• Select exercises that promote flexibility in all areas of the body.
• Keeping records of progress is important to adhering to a stretching program.

Web Resources

Suggested Readings