Flexibility & Stretching (August Quiz)
Flexibility can be simply defined as “the range of motion available at a joint or group of joints”.
An increase in flexibility will decrease joint restriction and therefore improve skill acquisition. Flexibility at a joint requires flexibility of the surrounding muscles and connective tissue. Ligaments and joint capsules contribute to just under half of the resistance at a joint, muscle fascia also contributes just under half of the resistance while the remaining resistance comes from tendons and skin.
Stretching is mainly performed after exercising or playing sports during cool down. As it is vital at that time to decrease the chance of injuries, stretching can also be incorporated into our daily living to give us more energy, introduce body awareness and keep our muscles more relaxed and less prone to pain and/or injury.
Some people are naturally more flexible. Flexibility is primarily due to one’s genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the ageing process itself. The less active we are, the less flexible we are likely to be. As with cardio vascular endurance and muscle strength, flexibility will improve with regular training.
How To Stretch
Before stretching, take a few minutes to warm up, as stretching cold muscles can cause injury. Begin with a simple, low intensity warm up such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.
When performing any stretch:
- Start each stretch slowly, exhaling as you gently stretch the muscle
- Try to hold each stretch for at least 10 to 30 seconds
Avoid these stretching mistakes:
- Don’t bounce a stretch. Holding a stretch is more effective and there is less risk of injury.
- Don’t stretch a muscle that is not warmed up.
- Don’t strain or push a muscle too far. If a stretch hurts, ease up.
- Don’t hold your breath. Keep breathing!
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