ASPECT OF FITNESS – FLEXIBILITY

*Regular stretching promotes flexibility. A component of fitness that permits freedom of movement, contributes to
ease and economy of muscular effort, allows for successful performance in certain activities, and provides less
susceptibility to some types of injuries or musculoskeletal problems.

Flexibility is the range of movement across a joint. It is the ability to move the muscles and joints through their full
range of motion during active movement.

Flexibility is one of the important dimensions of health related but less is known about the specific amount of flexibility
needed for good health. Some of the benefits include:

 increased range of motion (freedom of movement)

 decreased risk of back pain (hamstring flexibility is related to low back pain)
 reduced risk of injury (if done correctly)
 increased athletic performance in certain sports (track, swimming, gymnastics are good examples)

A flexible joint is at less risk of injury from jarring and twisting. That is why stretching is an essential part of the warm
up for every training session.

There are two types of flexibility:

 STATIC – holding a fixed position, e.g. splits

 DYNAMIC – an action performed quickly and not held e.g. high fast kick in karate.

Dynamic flexibility is important in activities such as Rugby and Swimming.

EXAMPLES:

1. This butterfly swimmer needs good dynamic flexibility in the shoulders as this allows her to make each stroke
bigger resulting in her travelling further in every arm pull.
2. Chris Patterson Scotland’s goal kicker in rugby should have good dynamic flexibility in his hips as a big range
of movement across his hips means a bigger follow through, resulting in longer kicks.

NOTE: Dynamic stretching is different from Ballistic.

Dynamic stretching refers to stretching by controlled, coordinated movement with a defined range of motion. Ballistic
stretching refers to stretching in uncontrolled, uncoordinated movements, usually involving momentum and bouncing.

Dynamic stretching consists of controlled leg and arm swings that take you (gently!) to the limits of your range of
motion. Ballistic stretches involve trying to force a part of the body beyond its range of motion.

There are two types of flexibility:

 STATIC – holding a fixed position, e.g. splits

 DYNAMIC – an action performed quickly and not held e.g. high fast kick in karate.

Dynamic flexibility is the ability to move muscles and joints through their full range of motion during active
movement.

Dynamic flexibility is important in activities such as Rugby and Swimming.

Such flexibility helps your body reach its full movement potential during daily activities, sports, and exercise. This
improves performance and reduces the risk of injury.

To increase your dynamic flexibility, warm up with exercises that combine stretching and controlled movements. The
movements should mimic the activity you’re about to do.
For example, before playing soccer, you’ll want to warm up with leg circles to mimic kicking. By warming up with
dynamic exercises, your body will move more effectively during your workout.

DYNAMIC EXERCISES

Before performing dynamic exercises, do 5 to 10 6. KNEE-TO-CHEST

minutes of light cardio, such as jogging or swimming.
The lifting motion of the knee-to-chest uses full hip
This will prepare your muscles for a dynamic warmup.
flexion and stretches the glutes.
When you do dynamic exercises, start with a small
7. BUTT KICKS
range of motion and gradually increase it with every
rep. This exercise helps to stretch your quads, which
prepares your thighs for running.
1. ARM CIRCLE
8. WALKING LUNGES
This exercise is an excellent warmup for swimming,
throwing, or upper-body weight training. As you walk and lunge, your hip flexors, hamstrings,
and glutes will get a nice stretch.
2. ARM SWINGS
9. LEG CIRCLES
Arm swings target the muscles in your upper body,
including your shoulders and upper back. Leg circles warm up your glutes, thighs, and hips.
They’re sometimes called hip circles.
3. SHOULDER ROLLS
10. ANKLE ROLLS
Before swimming or throwing, do this stretch to
prepare your shoulders. This exercise takes your ankles through their full range
of motion, making it ideal before running, hiking, and
4. TORSO TWISTS
cycling.
Torso twists are great for increasing spinal mobility.
11. SUMO SIDE SQUATS
They’ll get your back ready for swimming, running,
and throwing. Sumo side squats prepare your legs by actively
stretching your groin muscles.
5. WALKING HIGH-KICKS
12. CRAWL-OUT SQUATS
Walking high kicks, or toy soldiers, stretch your
hamstrings before running or kicking. They also For a full-body dynamic exercise, do crawl-out squats
strengthen your hip flexors and quadriceps. before cardio activity.

EXAMPLES:

1. This butterfly swimmer needs good dynamic flexibility in the shoulders as this allows her to make each stroke
bigger resulting in her travelling further in every arm pull.
2. Chris Patterson Scotland’s goal kicker in rugby should have good dynamic flexibility in his hips as a big range
of movement across his hips means a bigger follow through, resulting in longer kicks.

Benefits

Dynamic exercises have several benefits, including:

Warming up muscles. Dynamic stretching increases the temperature of your muscles, which helps them move to their
full potential. It also promotes blood flow to ensure enough oxygen reaches your muscles.
Increasing nerve activity. Your nerves move muscles by sending electrical signals. By stretching dynamically, your
nerves send the appropriate signals before your workout begins. This trains your nerves and muscles to work together
more efficiently.

Using full range of motion. Many cardio workouts, like running and walking, use minimal ranges of motion. They’re
also done in one plane of movement, since you’re moving straight ahead. Dynamic exercises involve more complete
motions, which better engage your muscles.

Decreasing injury risk. Dynamic stretching increases joint and muscle mobility which may help prevent injury. In a
recent studyTrusted Source, dynamic hamstring exercises reduced passive stiffness and increased range of motion in
the hamstrings. These factors are associated with a lower risk of hamstring injury, one of the most common exercise
injuries.

Dynamic vs. static

The difference between dynamic and static stretching is movement. Dynamic stretches move the muscle that’s being
stretched. Typically, each movement is held for only a second or two.

Static stretching involves extending your muscle until you feel tension, and holding it for 15 to 60 seconds. Unlike
dynamic stretching, it doesn’t include fluid movement. Examples of static stretching include a butterfly stretch and
hamstring stretch.

Static stretching may help lengthen muscle, which is ideal for achieving optimal flexibility.

The bottom line

Dynamic exercises move your muscles and joints through a large range of motion. These stretches involve continuous
movement, which prepares your body for activity.

This enhances performance and decreases injury risk by improving blood flow to the muscles. To incorporate dynamic
exercises into your warmup, choose stretches that simulate the activity you’re about to do.

Talk to your doctor before trying a new exercise. A personal trainer can also show you how to safely stretch and warm
up before a workout.