Second Author: Jordan Kaufman

To do: Check references and place in footnotes

Improving Flexibility

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• Flexibility is the motion or movement of ones own body. There are many types of flexibility movements including sports, work, or everyday activites. The benefits of flexibility include: better circulation of the blood, less injuries, and more movement in the body.

 

Tips to Improve Flexibility

• Warm up first
  • Doing a quick warmup before you stretch prevents injuries and maximizes your strength.
• Drink plenty of water
  • You need water to be successful at any training, even stretching.
  • Skipping out on water can cause you to cramp.
• Take your time
  • Don't ever bounce while stretching.
  • Hold each stretch for 30-60 seconds.
• Don't go nuts!
  • When stretching go far enough to feel the stretch and slight discomfort, but never go so far that you feel pain.
  • Remember to breathe and don't tense up while holding the stretch.
• Rest up and remember to eat
  • Rest and proper nutrtion is essential.
  • You must give your body the fuel and time it needs to repair and strengthen the muscles.
• Stay consistent
  • Stretch daily
  • Alternate heavy stretching days with light stretching days.

 

Benefits of Improving Flexibility

• It allows muscles to warm up, and places controlled stress on the tissues, prior to activity.
• Having warm muscles will increase their ability to contract, as well as increase thier ability to stretch.
• Warm muscles are much less likely to sprain.
• It increases the blood flow to the muscles.
  • Increased blood flow will also add to a muscles ability to contract

 

Why Should You Stretch?

• Stretching is useful for injury prevention and injury treatment.
• If done properly, stretching can inrease flexibility which reduces risk of injury.
  • The reason is that a muscle or tendon group with a greater range of motion passively, will be less likely to experience tears when used actively.
•  Stretching also is thought to improve recovery and may enhance athletic performance.
• Increased flexibility of the neck, shoulders, and upper back may improve respiratory function.

 

Risks of Not Stretching

• Partial or Full Tear of a Muscle
• Gradual Injury
• Loss of Range of Motion in Joints

 

What Determines Flexibility?

• Joint Structure
  • Nature and structure of the joint
  • Heredity
  • Gender 
• Muscle Elasticity and Length
  • Muscle tissue is the key to developing flexibility because it can be lengthened if it's regularly stretched.
  • Connective tissue provides structure, elasticity, and bulk and makes up about 30% of muscle mass.
  • Muscles contain both collagen and elastin so muscle tissue exhibits the properties of both types of fibers.
  • When a muscle is stretched, the wavelike elastin fibers straighten; and when the stretch is relieved they rapidly snap back to their resting position.
  • The amount of stretch a muscle will tolerate is limited.
• Nervous System Regulation
  • When nerves detect any change in the position or force of muscles and joints, they send signals to the spine and brain, which in turn send signals back to the muscles to coordinate muscle action in ways that protect muscles and tendons from injury.
  • When a muscle is stretched, proprioceptors detect the amount and rate of the change in muscle length.
  • Modifying nervous control through movement and specific excercises is the best way to improve the functional range of motion.

 

Stretching Do's and Don'ts 

 

• Improper stretching can cause serious injury.  

 

 

Footnotes

http://www.videojug.com/expertanswer/types-of-exercise/what-is-flexibility

http://martialarts.about.com/od/famousmartialartists/qt/flexplans.htm

http://www.sports-injury-info.com/flexibility.html

http://www.spineuniverse.com/displayarticle.php/article864.html