Understanding Flexibility
Flexibility is the ability of the joints to move freely through a full and normal range of motion (ROM). Within each joint and for each activity, there is an optimum ROM essential to peak performance.
Types of flexibility
There are two basic types of flexibility: static flexibility and dynamic flexibility. Static flexibility is the range of motion about a joint, with little emphasis on speed of movement. For example anyone doing an asana and holding that pose or a gymnast doing a split on the floor. Dynamic flexibility involves speed during physical performance, and strength, power, neuromuscular coordination and stiffness (tissue resistance) are all factors in one’s dynamic flexibility. For example, a martial artist performs a flying kick, or a gymnast doing a split in the air.
Three basic techniques used to increase flexibility: static stretching, ballistic stretching and PNF (proprioceptive neuromuscular facilitation) stretching.
A number of factors can limit joint flexibility:
-
Genetic inheritance
-
Structure of the joint
-
Connective tissue elasticity within the muscles, tendons or skin surrounding a joint
-
Strength of the opposing muscle group
-
Neuromuscular coordination