To define flexibility, let’s first start with a more formal definition:
Flexibility refers to the soft tissue’s ability to be elongated or stretched, allowing for the full range of motion at a joint.
What is flexibility anyway?
Although you can come across more than one definition of flexibility, here’s a simple way to look at it...
First, the term flexibility is different from stretching.
Indeed, stretching is just one of several techniques we use to improve our flexibility. The most common techniques are:
--static stretching
--dynamic stretching
--proprioceptive neuromuscular facilitation (PNF)
Unless specific circumstances warrant their use, the American College of Sports Medicine (ACSM) states that for the general population, both dynamic stretching and PNF stretching are not typically recommended.
The degree of movement that occurs at any given joint is called the range of motion (ROM). Flexibility is a measure of ROM and is specific to each joint.
This means you might display greater or lesser flexibility at one joint than at another.
Think of flexibility as providing you with a wider range of motion in the joints resulting in greater ease in body movement. Everyday motions such as bending and reaching are dependent on flexibility.
Define Flexibility - Why is flexibility important
Flexibility is important because it plays an integral part in alleviating postural and muscular imbalances, and joint dysfunctions.
It keeps your muscles supple and your joints mobile.
Flexibility starts to decline as early as the third decade of life and progresses with age, so it’s important to make flexibility training part of your overall
fitness workout program.
Define Flexibility - Stretching exercises
Static stretching is the most commonly used technique, and the simplest to perform at home and in the gym.
Static stretching is simply referred to as ‘stretching’ in everyday language.
Stretching exercises are any exercise that promotes the lengthening of a muscle nearer to the limits of its extension.
Proper stretching technique involves the slow and gradual stretch of a muscle and connective tissue to the end range of motion, where you reach the point of tightness sometimes described as slight discomfort- but NOT pain. Then, holding it there for an extended period of time.
Perform your exercise stretches in a slow, controlled manner, gradually progressing to greater ranges of motion.
Remember, stretching is not a warm up. In fact, you should not stretch without being properly warmed up first.
Warming up raises body and muscle temperature. There is some research indicating that stretching a cold muscle increases the risk of connective tissue damage.
Define Flexibility - How to improve your flexibility
Here’s how to improve your flexibility...
Simply train regularly.
Most people tend to overlook flexibility training altogether. Those who do stretch rarely spend more than 5 minutes with it and hardly hold a stretch longer than 4 or 5 seconds.
You will not see any significant results this way.
Don't become discouraged. Flexibility requires many months to develop. Stay with it and practice consistently.
For major beneficial changes in neuromuscular-tendon units, make flexibility training a regular component of your fitness workout program and follow the generally accepted guidelines to creating your own effective flexibility workouts...
