PHYSCICAL EDUCATION

FLEXIBI
LITY
AUDREY LOUISA SILALAHI
X SCIENCE NATIONAL.
 Definition of
Flexibility
Flexibility is defined as the range of motion of your
joints or the ability to move your joints effectively and
freely through a complete range of motion. It also refers
to the mobility of your muscles, which allows for more
movement around the joints. 
Range of motion is the distance and direction your joints
can move, while mobility is the ability to move without
restriction.

Flexibility is an important component of health

related physical fitness and a very desirable
capability in a healthy body. 
 Although flexibility varies widely from person to
person, minimum ranges are necessary for
maintaining joint and total body health.
 Benefit of Flexibility

Increase Circulation Greater Flexibility Lower Stress Level

Stretching increases blood flow to Stretching regularly, loosens and The increased of flexibility relieve
your muscles in the area of body that lengthens your muscles and also physical tension in your body and
you’re stretching. Blood flowing to increase the range of motion of help you feel loose and relaxed at
your muscles brings oxygen and your joints. This result in you all times. A healthy supply of
nourishment. It also carries waste of becoming much more flexibel and blood to the brain make it easier
materials away from the muscles. allow you to improve daily to stay focused and calm.
performance
Benefit Of 01 Fewer injuries
Once you develop strength and flexibility in your body you’ll be able to

Flexibility withstand more physical stress. Plus, you’ll rid your body of any muscle
imbalances, which will reduce your chance of getting injured during physical
activity. 

02 Less pain
Your body is likely to feel better overall once you work on lengthening and
opening your muscles. When your muscles are looser and less tense,
you’ll experience fewer aches and pains. Plus, you may be less likely to
experience muscle cramps.

03 Improved posture and balance

When you focus on increasing muscular flexibility your posture is likely to
improve. Working out your body allows you to have proper alignment and
correct any imbalances. Plus, with an increased range of motion you may find
it easier to sit or stand in certain ways. 

04 Improved physical performance

Once you increase your flexibility to allow greater movement in your
body you’ll be able to perform better physically. This is in part because
your muscles are working more effectively.
 How to Train
Flexibility
1. Glute Bridge
Bridge is complex exercise thanks to which you
will engage gluteal muscles, core of the body,  Lie face up on the floor, with your knees bent
low back and hips. It will strengthen and isolates and feet flat on the ground. Keep your arms
your muscles and hamstrings (back of the thigh). at your side with your palms down.
The bridge also get rid of pain and help  Lift your hips off the ground until your knees,
to improve overall performance. Glute bridge is hips and shoulders form a straight line.
a great exercise you can do every day. Squeeze those glutes hard and keep your
abs drawn in so you don’t overextend your
back during the exercise.
 Hold your bridged position for a couple of
seconds before easing back down.
Simple Presentation
 How to Train
Flexibility
2. Standing hamstring stretch
Because people use their hamstrings in everyday
movements such as walking, it is important to
keep these muscles loose. Stretching will help
people avoid strains and muscle tears.  Stand tall with your feet hip-width apart, knees
Hamstring stretches will help keep the muscles slightly bent, arms by your sides.
flexible and mobile. These stretches should not  Exhale as you bend forward at the hips, lowering
cause pain. Only stretch until there is mild to your head toward floor, while keeping your head,
moderate tension. Flexibility will improve over neck and shoulders relaxed.
time, and people should try to avoid  Wrap your arms around backs of your legs and hold
overstretching, as this can cause injury. anywhere from 45 seconds to two minutes.
 Bend your knees and roll up when you're done.
Simple Presentation
 How to Train
Flexibility
3. Lunge With Spinal Twist
The lunge with a twist exercise is a great
core exercise that builds lower body  Start standing with your feet together.
strength. Performing the lunge while holding  Take a big step forward with your left foot, so that you are in a
and rotating a medicine ball from right to left staggered stance.
engages the quads, glutes, and core while  Bend your left knee and drop into a lunge, keeping your right leg
improving balance and proprioception, straight behind you with your toes on the ground, so you feel a
though using this equipment is not required. stretch at the front of your right thigh.
The lunge with a twist is also often  Place your right hand on the floor and twist your upper body to
incorporated into prep time for certain the left as you extend your left arm toward the ceiling.
physical activities.  Hold for 30 seconds to 2 minutes.
 Repeat on the other side.
 Full Wheel
Pose
Wheel Pose (Urdhva
Dhanurasana) is a backbend
that is characterized as a
beginner's backbend, but it still
requires building up strength
and flexibility to achieve it. It
opens the chest, shoulders,
and hips in a way that
counteracts the typical  Lie on your back with the feet on the ground parallel to each other.
modern-day sitting posture.  Keep your feet and legs parallel.
Backbends are usually done  Place the hands by the ears with the palms facing down. Turn the fingers out away
near the end of a yoga from each other so that they’re at a 45-degree angle away from each other.
practice. After performing  Tuck the heads of the arm bones in, i.e. towards the toes. 
Wheel Pose, it is common to  Press into the palms to lift yourself up.
do a mild twist or forward  Once in the pose, look straight ahead toward a point in front of you
bend.  Press down through the arms as well as through the inside edges of your feet.
 Stretch your heart forward toward the front side of your yoga mat.  
 To come out of the pose, tuck in the chin to the chest and carefully roll down
 Flexibility Training

Butterfly The Cat Pose Cobra Pose Side Bends Knee to Chest
Stretch Stretch Stretch
 Thank You!

Audrey Louisa
X Science National