| Flexibility is a measure of the range of motion, or the | | | | muscle and tendon are rapidly stretched and returned |
| amount of movement possible, at a particular joint. | | | | to resting length. This process can be likened to taking |
| Improving your range of motion through stretching | | | | a rubber band between two fingers, rapidly pulling it |
| exercises will enhance your efficiency of movement | | | | apart, ,md then releasing the tension, again and again. |
| and your posture. In addition, flexibility exercises have | | | | And just as a rubber band can snap in your fingers, if |
| been shown to be effective in reducing the incidence | | | | you apply too much tension, the muscle fibers being |
| and severity of musculo-tendinous injuries. A regular | | | | stretched in this way can be torn during these rapid |
| program of stretching exercises can enhance | | | | movements. The risk of injury with ballistic stretching is |
| psychological as well as physical well-being. | | | | so high that this type of stretching is no longer |
| Types of Stretching Exercise | | | | recommended for improving flexibility. |
| Flexibility is enhanced by the controlled stretching of | | | | Of the three types of flexibility exercises, static |
| muscles that act on a particular joint. The primary | | | | stretches are probably the most commonly used. A |
| strategy is to decrease the resistance to | | | | major goal of static stretching is to cause permanent |
| stretch(tension) within a tight muscle that you have | | | | elongation of the targeted muscle or muscle group, |
| targeted for increased range of motion. To do this, you | | | | thus permitting greater range of motion at a given joint. |
| repeatedly stretch the muscle and its two tendons of | | | | With static stretching, the end position is held for 10 to |
| attachment to elongate them. | | | | 30 seconds, and each of the major muscle groups |
| The three major types of stretching techniques are | | | | should be stretched at least four times in close |
| static, proprioceptive neuromuscular facilitation(PNF), | | | | succession for optimal improvement. To achieve this |
| and ballistic. Static stretching techniques involve the | | | | goal, a comprehensive stretching program must be |
| slow, gradual stretching of a muscle and its tendons, | | | | performed a minimum of two to three days a week. |
| holding the muscle or muscle group at a point of mild | | | | Target heart rate Calculated as a percentage of maxi |
| discomfort(a burning sensation is felt within the muscle), | | | | mum heart rate(220 minus age); heart rate(pulse) is |
| followed by the slow return to the starting position. | | | | taken during aerobic exercise to check if exercise |
| When static stretching is done properly, it stimulates | | | | intensity is at the desired level(e.g., 70 percent of |
| the tension receptors to allow the muscle being | | | | maximum heart rate). |
| stretched to relax and permit the muscle to be | | | | Flexibility The measure of the range of motion, or the |
| stretched to greater length. Proprioceptive | | | | amount of movement possible, at a particular joint. |
| neuromuscular facilitation(PNF) techniques have been | | | | Static stretching Techniques that gradually lengthen a |
| shown to be superior to other stretching techniques for | | | | muscle to an elongated position (to the point of |
| improving flexibility; unfortunately, PNF techniques in | | | | discomfort) and hold that position for 10 to 30 seconds. |
| their original form are quite complex and a certified | | | | Proprioceptive neuromuscular facilitation(PNF) |
| athletic trainer or physical therapist may be required to | | | | stretching Techniques that involve the skillful use of |
| help you perform them correctly: Several PNF | | | | alternating muscle contractions and static stretching in |
| techniques(e.g., hold/relax, contract/relax) have been | | | | the same muscle. |
| modified and simplified to the point that they can be | | | | Why Do You Think? |
| performed with an exercise partner or even alone. | | | | Why is it so important to have good flexibility |
| With PNF techniques, a 6-second contraction of the | | | | throughout life? What are some situations in which |
| muscle to be stretched is followed by an assisted | | | | improved flexibility would help you perform daily |
| stretch of 10 to 30 second's duration. Ballistic stretching | | | | activities with less effort? What specific actions will |
| involves repeated bouncing motions, during which the | | | | you take to improve your flexibility? |