FLEXIBILITY
Benefits of good flexibility
Flexibility increases circulation to the muscle. Having bad flexibility causes poor posture and subsequent aches and pains that lead to painful and limited joint movement. good flexibility promotes healthy muscles and connective tissue around joints enabling greater freedom to move. flexibility also makes daily living a lot easier such as turning, bending, and lifting. too much flexibility can cause and increase to injury due to loose joints. Stretching helps decrease physiological stress and contributes to a decrease in anxiety, blood pressure, and breathing rate.
Modes of stretching
- Static stretching- static stretching is slow-sustained stretching. they are the most used by individuals. the muscles are lengthened gradually through the joints complete range of motion, then held for a few seconds. this type of stretching involves a little pain and has lowers the risk for injury.
- Passive stretching- passive stretching is similar to static stretching, the muscles are relaxed and an external force is assisted by another person is applied for an increase of range of motion.
- Ballistic stretching- ballistic stretching involves an impulse of a moving body or body part while forcing a joint or groups of joints beyond its range of motion. ballistic stretching requires a bouncing repetitive motion for greater lengthening.
- Dynamic stretching-the use of speed momentum, and muscular effort is used to increase the range of motion around the joints. examples of dynamic stretching would be, arm circles, lunges with a twist, and arm swings. dynamic stretching would be considerably reasonable for athletes such as, gymnast,dancer, figure skaters, hurdlers and divers.
- Controlled Ballistic stretching- (Cbs) is proper, safe. and controlled ballistic stretching. it is slow and gentle and can be very beneficial when developing flexibility.
- Proprioceptive Neuromuscular Facilitation (PNF)- pnf stretching requires the assistance of another person by pushing a minimal force in a certain direction. in the opposite direction the person being stretched then pushes force against the other person. after 3-6 seconds of isometric contraction, the person relaxes then slowly increases the degree of stretch, holding for 10-30 seconds. the isometric contraction can be repeated 3-6 times.
- benefits of pnf- pnf helps relax and strengthen the muscle. their are greater gains in range of motion. their is an increase in muscular endurance and absolute strength.
- disadvantages of pnf- their is alot more pain required. their is a need for a second person for assistance. alot more time is needed to cinduct each session.