There is also such a thing as being too flexible. This phenomenon is called hyperflexibility or joint hypermobility. Hyperflexibility could mean a connective tissue disease such as Ehlers-Danlos syndrome (EDS). If you can move a joint beyond a normal range of motion, you may have joint hypermobility. Dynamic flexibility refers to the ability of the body`s muscles and joints to move in a full range of motion during activities. This type of flexibility helps your body move safely through daily activities and athletics. It increases performance while reducing the risk of injury. Dynamic flexibility can be found through dynamic stretching (link to article). Dynamic flexibility training, similar to dynamic stretching, should be done before a workout to warm up the body. It`s not ideal for increasing flexibility, but it gives you the range of motion you need for a workout without sacrificing performance. Regular stretching improves flexibility, which is crucial for joint health and overall well-being.
Stretch daily to improve your flexibility, whether it`s with static stretches, dynamic stretches, foam rollers, or a combination of all three. Flexibility varies greatly from person to person and is influenced by a number of factors such as anatomical structure, genetics, age, gender, injury history, and activity level. Minimal range of motion is necessary to maintain joint and overall body health, and decreased flexibility can lead to abnormal stress on tissues and structures, both around and near the site of origin of the inflexibility. To improve flexibility and reduce injury, stretching is more effective and safer after the muscles have warmed up. Stretching with cold or stiff muscles may be less helpful in improving flexibility. Appropriate stretching can be alone, with a partner, or formally with a qualified medical provider (e.g., physical therapist, athletic trainer). The physician works closely with the medical team to create individual plans to improve flexibility for strength, injury prevention, and coordination. With hypermobility, strength and conditioning patterns can be developed to improve the muscle around a joint to reduce the risk of injury. [7] Performers should be aware of overstretching. Even basic things like clothing and equipment can affect performance. Dance surfaces and lack of proper footwear can also affect an artist`s ability to do their best. [10] Flexibility is the ability of a joint or series of joints to move within an unrestricted and painless range of motion.
Although flexibility varies greatly from person to person, minimum ranges are necessary to maintain joint and body health. Many variables affect the loss of normal joint flexibility, including injury, inactivity, or lack of stretching. Range of motion is affected by the mobility of the soft tissues surrounding the joint. These soft tissues include: muscles, ligaments, tendons, joint capsules, and skin. A lack of stretching, especially when combined with activity, can lead to fatigue-related soft tissue shortening over time. [1] A sports medicine professional will determine your level of flexibility and create an exercise activity or recipe with specific exercises and stretches to improve your flexibility. It is important to discuss injuries and rehabilitation with your doctor to get safe and effective stretching programs. The physical examination to assess flexibility is examined at the clinic. • Resistance training: Limiting the full ROM in resistance training can reduce flexibility. You can improve flexibility with four different types of stretching exercises: static stretching, dynamic stretching, activated isolated stretching, and myofascial release.
When combined with exercise, flexibility can reduce back pain and stiffness. Aerobic exercise increases blood flow to soft tissues and muscles, while flexibility improves range of motion for muscles, ligaments and tendons. When the muscles and surrounding structures are well nourished and mobile, the likelihood of injury is lower. Incorporating flexibility training into your day can lead to better fitness for daily activities and improved overall health and well-being. If you frequently experience muscle fatigue, muscle stress, or poor joint health, these could be signs that you could benefit significantly from flexibility exercises. Active flexibility is the ability to hold or pull your body into its maximum range of motion. It is active because your muscles trigger when you stretch to hold the limb or position in place. Active flexibility enhances strength and at the same time increases range of motion. This could be considered a workout in itself, as it activates muscles in the same way as yoga.
It can be done before or after physical activity or alone. Dynamic flexibility is classified as the ability to complete a full range of motion of a joint. It is a release of energy at the right time for the muscles to contract. [7] It also controls movement as speed increases as certain parts of the body are stretched. This form of stretching prepares the body for physical exertion and athletic performance. In the past, it was the practice of performing static stretches before training. Dynamic stretching increases range of motion, blood flow and oxygen to soft tissues before exercise. Coaches and athletic trainers are increasingly aware of the role of dynamic stretching in improving performance and reducing the risk of injury. You have overflowed when you feel pain. Bring it back a little.
Carefully step off the track. The goal is to stretch your main muscles, the muscles used during your exercise routines, and the muscles that need improved flexibility. Movement requirements include strength, endurance and range of motion. Training failures occur when the body is overused. [9] Inside, joints, muscles, tendons and ligaments can interfere with flexibility. As already mentioned, each part of the body has its own limits and combined range of motion can be affected. The mental attitude of the performer during the state of movement can also affect his scale. Improving flexibility and balance can also help strengthen the core and improve stability. One study asked a group of adults over 65.12 weeks of age to participate in stretching and mobility exercises twice a week. They experienced an improvement in balance, which reduced their risk of falling. Participants also showed improved flexibility and lumbar strength. • Muscle imbalance: Muscle strength and length imbalances reduce flexibility due to the uneven traits of antagonistic muscles.
References1. Ratamess NA. CMHA Strength Training and Conditioning Fundamentals. Chapter 10: Warm-up and flexibility. Philadelphia. Wolters Kluwer Health/Lippincott Williams & Wilkins; 2012. 2. Jeffreys I. Warm-up and stretching. In: Baechle TR, Earle RW, ed.
Grundlagen des Krafttrainings und der Konditionierung. 3rd edition. Champaign (IL): Human Kinetics; 2008. p. 295324. 3rd Alter, M. J. (1996). Science of Flexibility (2nd ed.). Champaign, IL: Human Kinetics Here`s what you need to know about flexibility and how to incorporate it into your daily routine. One way to reduce injuries and improve the condition of your muscles is to use flexibility-enhancing activities such as foam rolling and dynamic stretching. The foam roller can help relax tense muscles and is especially helpful if you`ve contracted or tense muscles that can`t come off completely.
Yoga asanas help the body improve its flexibility in two ways. First, it stimulates and stretches the fascia, a connective tissue that surrounds and penetrates body tissues. If the fascia is restricted or narrow, it can limit the range of motion of nearby joints and muscles. Second, yoga trains the nervous system so that the muscles can detach and stretch. Yoga is one of the most well-known and effective ways to improve flexibility.