Flexibility

Training
 Flexibility training involves exercising at a low intensity to
improve the range of motion of a joint. Static, active and dynamic
stretching are all forms of flexibility training. By engaging in
flexibility exercises you can improve posture, prevent muscular
imbalances leading to injuries and reduce soreness after a workout.
Will individuals with poor flexibility suffer injuries? What
factors contribute to poor flexibility?

Poor flexibility changes normal movement patterns and posture. Aside from
increasing range of motion, flexibility exercises corrects muscle imbalance and helps
improve neuromuscular efficiency. For example, a low back pain is commonly due to
tight hamstrings and trunk muscle imbalance. A stretching exercise program for the
hamstring muscles and other muscles surrounding the hip joint will improve
flexibility around the joint and reduce the occurrence of low back pain.
 Flexibility is the available range of motion for each joint. It varies from joint to
joint and from person to person. Flexibility can be classified as active which implies
that the limb is moved through muscle action or passive when the limb is moved by
an external force. Some joints have limited range of motion (i.e. , vertebral joints)
while some joints have the ability to move along different planes (ie. shoulder joints).
Furthermore, the joint structure and the tissues surrounding the joints determine its
range of motion. A thick muscle or fat around the joint structure can limit the range
of motion. On the other hand, some joints are unusually flexible because of inherent
tolerance and long muscle-tendon units.
 Aside from joint structures, other factors influence the flexibility of the joint. It is
common knowledge that flexibility changes as an individual grows older. The
growth spurt experienced during puberty negatively affects flexibility as the
muscles are not able to lengthen at the same rate as bone growth. In addition, the
elasticity of connective tissues deteriorates as the individual grows older and this
can contribute to poor flexibility. Another factor that influences flexibility is
gender. Because of the smaller muscle size and hormone, women tend to be more
flexible at the hip joint than men.
What type of stretching exercise can be included in one's
comprehensive training program?

 There are four types of flexibility training programs: static,

dynamic, ballistic, and Proprioceptive Neuromuscular
Facilitation (PNF). Static stretching is a slow and sustained
muscle tendon lengthening exercise usually held at the end of
ROM (range of motion) for 30 seconds. Dynamic stretches
lengthen the muscle-tendon unit by slowly moving the limb
throughout the entire range of motion but the position is not
held or sustained. . The exercise is performed repeatedly to
improve the range of motion. Ballistic stretching incorporates
rapid movements (i.e., bouncing) to lengthen the muscle-
tendon unit.
Five Stretching Exercises for Flexibility

Hamstring Stretch
This is a great one for before your bike ride or run. For those working out their
calves in the gym, try this after your workout.
 Stand completely straight (stand tall) with your arms to your side.
 Bend over until you’re in a U-shape.
 Grab the back of your ankles.
 Hold for a minute or two.
Triceps
After working out your arms, stretch them. Even if you’re just moving boxes, stretch
them afterward. Be sure to stretch twice a week to improve flexibility and posture.
 You can sit or stand for this one.
 Hold your hands, shoulder-length apart, over your head.
 Try reaching the middle of your back.
 Use your other hand and grab your bent elbow. Push your bent arm down to
deepen the stretch.
 Go until your elbow is nearly head-level.
 Switch between arms for equal stretching.
Ribbit!
Lower back pain can often be a result of poor posture. Sitting with your legs crossed
can tighten the hips. Try out the frog stretch.
 We recommend it after a long day’s work in the office.
 Get on the palms of your hands and on your knees.
 Part your knees outward at a 45° degree angle or until they’re wider than
shoulder-width.
 Rest your feet on their sides, so the soles of your feet are pointed southward.
 Lower your hips toward your feet.
 If you can manage it, switch from your hands to your forearms.
 Hold for at least one minute. If you can manage, hold for two.
Sitting Shoulder Stretch
This one attacks all of the tension in your upper back. It can also be a great way to
relax after a stressful day. The shoulders and back are huge muscle groups, so this
one will feel great.
 Sit with your butt on the ground and your heels planted.
 Put your hands together behind your head.
 Squeeze your shoulder blades together and lower your clasped hands as far down
to your tush as possible.
 Hold it for 5 seconds. Let go!
 Repeat these steps a dozen times.
Lunge Stretching Exercises for Flexibility
Your quads and glutes are subject to a lot of knotting…they’re the biggest muscle
 group in the body. Don’t forget to stretch them after a run.
 Kneel on one of your knees. Plant the opposite leg’s foot in front of you.
 Lean forward. It’ll push your hips closer to the floor.
 Hold it for a minute.
 Switch knees and do the next leg.
 Touch Those Toes!
 Stretching is often overlooked as a necessary exercise. It’s also not taken as
seriously as cardio or weightlifting, but it’s important for both.
 A hamstring stretch and lunging stretches will stretch the legs. A frog stretch will
alleviate back pain. Triceps and shoulder stretches will release tension in the
upper half of the body.
 Looking for a flexibility coach near you? Reach out to us if you have questions
about stretching exercises for flexibility or other concerns. Or, schedule a stretch
in Seattle or the Bellevue areas.
What is the best type of stretching for
beginners? Are there exercises that
beginners should avoid?
Experts recommend that beginners should incorporate a static stretching
program because it is safer and easier. It is further recommended to do stretching
exercise at least twice a week after the resistance training session while the muscles
are still warm. Also, stretching exercises should performed for all the major muscle
groups and joints. As a general rule, each stretch should be held at the point of mild
discomfort for 30 seconds and performed in two sets for each exercise.