Introduction[edit | edit source] Show
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.[1]
Benefits of Flexibility[edit | edit source]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 Dynamic VS Static Stretches[edit | edit source]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 stretching[4]eg
Older People[edit | edit source]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.[8] 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.[8] Low Back Pain[edit | edit source]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[9]. Conclusion[edit | edit source]Flexibility exercises are recommended as part of a complete exercise program along with aerobic exercise, resistance training, and neuromotor exercise training.
Image: Dynamic stretching References[edit | edit source]
Which is the type of stretch that involves moving joints through the full range of motion to mimic a movement used in a sport or exercise?Dynamic stretches are active movements where joints and muscles go through a full range of motion. They can be used to help warm up your body before exercising. Dynamic stretches can be functional and mimic the movement of the activity or sport you're about to perform.
Which type of stretching takes the joint through a full range of motion?This form of stretching improves speed, agility and acceleration. It involves the active tightening of your muscles and moving your joints through their full range of motion throughout the stretch.
Which of the following type of stretching involves the movement of a joint in a full range of motion in a slow and steady position?Active stretching is when you assume a position and then hold it with no assistance other than using the strength of your opposing muscles. The stretch involves moving the joint through its range of motion and holding it at the point when it is completely stretched.
What is moving stretching called?The term dynamic stretching (or dynamic stretches) refers to any stretch that is performed with movement. In other words, the individual uses a swinging or bouncing movement to extend their range of motion (ROM) and flexibility.
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It is a stretching that involves moving through a joints full range of motion
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