This means that a person can be flexible

This means that a person can be flexible in one joint and at the same time lack flexibility in another. Furthermore stretching can also assist in the development of motor skills, improve body positioning and strength for sports, and relieve aches and painsNIKE FREE TILBUD, from stress or being in a stagnant position for a long period of time. A lunge is a good example of a dynamic stretch that when performed correctly can stretch multiple muscles in your legs and hips in one motion.Passive stretching is a technique in which muscles are stretched Chaussures Adidas Hommeusing an outside source or person. He routinely designs individualized workout programs and provides sports specific training advice to top caliber athletes.Bryan S. This type of stretching can be effective, but also dangerous as it can create injury. Having your body stretched by an outside force may occur during rehabilitative therapy when someone helps you stretch, when using devices designed to help athletes stretch, or by using your opposite hand to hold the body part in a stretched position.PNF (proprioceptive neuromuscular facilitation) stretching involves muscles being stretched by the use of combinations of alternating contractions and stretches. The following factors can also affect flexibility:Heredity; Some people are born with joints, muscles, and tissues that are looser or tighter than the average individualLevel of physical activity; Usually with activity and training flexibility can be improvedJoint structure; The type of joint, and position of bones and tissues to one another, can affect the pull of muscles and your ability to stretch and gain flexibilityTendons, cartilage, and ligaments; A torn or stretched ligament or tendon can make a joint more flexible and even unstableLifestyle; A sedentary lifestyle or jobs that require long periods of sitting can decrease flexibility and lead to tightness over timeSkin; Skin thickness and scars can impede stretchingPrevious or current tissue or joint injury; Scar tissue, swelling, and previous surgeries can reduce the extensibility and movement of tissues and jointsAmount of adipose tissue (fat); Extra body fat will limit flexibilityBody temperature; Warmer bodies and muscles tend toNike Air Max BW Homme be more flexibleAge; Children are usually more flexible than adultsGender; Women are often more flexible than menWhen designing a flexibility program you must take all these factors as well as the type of joint, the individual's goals, and lifestyle into account. Attempting to over stretch or increase range of motion in muscles or a joint that has an obstruction or barrier will only result in injury or damage to the individual. Flexibility, the ability of a joint to move freely through a full range of motion, is a key contributor in injury prevention and should be an important part of any fitness program. Hyperflexibility is the term given to flexibility beyond a joint's normal range of motion, and may predispose these individuals to subluxation and dislocation injuries.Approaches to StretchingThere are six main approaches to stretching: static, active, ballistic, dynamic, passive, and PNF stretching. This makes determining or scoring an individual's overall range of motion very difficult. On the other hand, ball and socket joints located in the shoulder and hip allow movement in many different directions, such as flexion, extension, adduction, abduction, internal rotation, and external rotation. This method is more complex and usually involves guidance and training from fitness professionals prior to performing. An example would be contracting your toes and foot upwards towards your head, allowing the muscles in the back of your leg and calf to relax and stretch.Ballistic stretching is a technique in which muscles are stretched by an extreme force generated as the body part is repeatedly bounced, swung, or jerked. When performed regularly and correctly, flexibility can decrease the likelihood of injury and increase overall performance. This method is based on the fact that when a muscle contracts the opposite muscle relaxes. One of the most common PNF stretching techniques is the contract-relax-stretch method. In dynamic stretching the body is warmed up gradually and flexibility is slowly gained and increased using a series of controlled reaches, bends, and swings through a full range of motion. From this range, gains can either be made if stretching is performed correctly or lost if it is not maintained. This stretch involves the individual slowly and gently taking the muscle to a point of resistance and discomfort and holding that position. Because of the injury risk involved with ballistic stretching most fitness individuals do not recommend its use in a workout routine.Dynamic stretching is similar to ballistic stretching, except it is more controlled, gentle, and rhythmic. Additionally, stretching a joint that is damaged or has a large degree of laxity already will only harm the individual and predispose them to further injury. Bentz MS, ATC is a Certified Athletic Trainer (ATC), who provides medical care and rehabilitation to collegiate level athletes on a daily basis and is also the CEO of sports brace, sports medicine, and rehabilitation web store Hat Trick Sports. A solid routine will use an effective combination of stretching techniques to ensure appropriate maintenance and gains in lifelong flexibility.Static stretching involves a technique in which a muscle is stretched while the body is at rest. This routine consists of stretching a muscle passively, then performing an isometric contraction of the same muscle while in a stretched position, relaxing the muscle, and then finally passively stretching the muscle again to a new length.Flexibility TidbitsMuscle tissue is the key to developing flexibility since it can be lengthened with regular stretchingA warm muscle may be as much as 20% more flexible than a cold oneDuring athletic participation it is best to stretch after a light warm-up, and then again following an after workout cool downAvoid severe painful stretching and breath holding during stretchesStretching multiple times per day is the best method to maintain and gain flexibilityIn the United States, approximately 80% of all low back problems stem from improper alignment of the vertebral column and pelvic girdle due to poor flexibilityABOUT THE AUTHORS: Douglas R. This method is probably the most popular and effective stretching method for increasing flexibility.Active stretching is a method in which you put yourself in a stretched position and hold it there with no assistance other than using the strength of your agonist (opposite) muscles. Everyone has a specific predetermined range of motion and degree of flexibility. All six are great contributors to increasing flexibility and can be effective when implemented in the correct situation and workout program. Stretching is also a very important component of general fitness and wellness as we age.Factors Affecting FlexibilityFlexibility varies from person to person. Stretching is the best way to increase flexibility and should be performed daily to increase the range of motion of joints, decrease the probability of delayed-onset muscle soreness (soreness that appears 1-2 days after an intense workout), and enhance quality of life and graceful movement. For the best results static stretches should consist of 3 to 5 sets of 10 to 20 second holds. Some joints allow motion in only one plane such as flexion and extension, as the hinge joints perform in the fingers. Flexibility is joint specific. Curnes MS, CPT is a National Endurance Sports Trainers Association (NESTA) Certified Personal Trainer, and is a frequent contributor of articles to the http://www.Hat-Trick-Sports.com website. He has aided and provided sports specific therapy, health education, and medical care to athletes at all levels from the weekend warrior and aspiring youth athlete to collegiate, professional, and Olympic level athletes..

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