Flexibility or limberness refers to the absolute range of movement in a joint or series of
joints, and length in muscles that cross the joints to induce a bending movement or motion.
Flexibility varies between individuals, particularly in terms of differences in muscle length of
multi-joint muscles. Flexibility in some joints can be increased to a certain degree by exercise,
with stretching a common exercise component to maintain or improve flexibility.
Quality of life is enhanced by improving and maintaining a good range of motion in the
joints. Overall flexibility should be developed with specific joint range of motion needs
in mind as the individual joints vary from one to another. Loss of flexibility can be
a predisposing factor for physical issues such as pain syndromes or balance disorders.
Gender, age, and genetics are important for range of motion. Exercise including stretching
often improves flexibility. Many factors are taken into account when establishing
personal flexibility: joint structure, ligaments, tendons, muscles, skin, tissue injury, fat
tissue, body temperature, activity level, age and gender all influence an individual's
range of motion about a joint. Individual body flexibility level is measured
and calculated by performing a sit and reach test, where the result is defined as personal
flexibility score.
Anatomical Elements of Flexibility Joints
The joints in a human body are surrounded by synovial membranes and articular cartilage
which cover, cushion and nourish the joint and surfaces of each . Increasing muscular
elasticity of the joint’s range of mobility increases flexibility.
Ligaments
Ligaments are composed of two different tissues: white and yellow. The white fibrous tissues
are not stretchy, but are extremely strong so that even if the bone were fractured the
tissue would remain in place. The white tissue allows subjective freedom of movement. The
yellow elastic tissue can be stretched considerably while returning to its original length.
Tendons
Tendons are not elastic and are even less stretchy. Tendons are categorized as a connective
tissue. Connective tissue supports, surrounds, and binds the muscle fibres. They contain
both elastic and non-elastic tissue. Areolar Tissue
The areolar tissue is permeable and is extensively distributed throughout the body. This tissue
acts as a general binder for all other tissues. Muscle Tissue
Muscle tissue is made of a stretchy material. It is arranged in bundles of parallel fibres.
Stretch Receptors Stretch receptors have two parts: Spindle
cells and Golgi tendons. Spindle cells, located in the center of a muscle, send messages for
the muscle to contract. On the other hand, Golgi tendon receptors are located near the
end of a muscle fiber and send messages for the muscle to relax. As these receptors are
trained through continual use, stretching becomes easier. When reflexes that inhibit
flexibility are released the splits then become easier to perform. The splits use the body’s
complete range of motion and provide a complete stretch.
Stretching
Flexibility is improved by stretching. Stretching should only be started when muscles are warm
and the body temperature is raised. To be effective while stretching, force applied
to the body must be held just beyond a feeling of pain and needs to be held for at least
ten seconds. If held too long, the muscle will become too loose and stretchy. Increasing
the range of motion creates good posture and develops proficient performance in everyday
activities increasing the length of life and overall health of the individual.
Dynamic Dynamic flexibility is classified as the ability
to complete a full range of motion of a joint. It also controls movement as the speed increases
while stretching parts of the body. This form of stretching prepares the body for physical
exertion and sports performance. In the past it was the practice to undertake static stretching
before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to
soft tissues prior to exertion. Increasingly coaches and sports trainers are aware of the
role in dynamic stretching in improving performance and reducing the risk of injury.
Static-Active
Static-active stretching includes holding an extended position with just the strength
of the muscles such as holding the leg in front, side or behind. Static-active flexibility
requires a great deal of strength, making it the hardest to develop.
Ballistic Ballistic stretching is separate from all
other forms of stretching. It does not include stretching or any kind of bouncing motion.
The actual performance of ballistic movements prevents lengthening of tissues. These movements
should only be performed when the body is very warm; otherwise they can lead to injury.
Limits of Flexibility Each individual is born with a particular
range of motion for each joint in their body. In the book Finding Balance by Gigi Berardi,
the author mentions three limiting factors: Occupational demands, movement demands and
training oversights. Internal Factors of Flexibility
Movement demands include strength, endurance and range of motion. Training oversights occurs
when the body is overused. Internally, the joints, muscles, tendons, and ligaments can
affect one’s flexibility. As previously mentioned, each part of the body has its own
limitations and combined, the range of motion can be affected. The mental attitude of the
performer during the state of motion can also affect their range.
External Factors of Flexibility Externally, anything from the weather outside
to the age of the performer can affect flexibility. General tissues and collagen change with age
influencing the individual. Young performers should be aware of over-stretching. Even basic
things such as clothing and equipment can affect a performance. Dance surfaces and lack
of proper shoes can also affect a performer’s ability to perform at his/her best.
Signs of Injury Stretching for too long or too much can give
way to an injury. For most activities, the normal range of motion is more than adequate.
Any sudden movements or going too fast can cause a muscle to tighten. This leads to extreme
pain and the performer should let the muscle relax by resting.
Risk of Injury
See also Dance
Physical Exercise
Notes
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And Care. 3rd ed. Princeton, NJ: Princeton Book Company, 1991. Print.
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Barratt, Marcia, et al. Foundations For Movement. Dubuque, IA: Wm. C. Brown Co., 1964. Print.
Berardi, Gigi. Finding Balance. 2nd ed. Routledge, NY: Routledge, 2005. Print.
Blakey, W P. Stretching Without Pain. Canada: Twin Eagles Educational & Healing Institute,
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External links NYU on Hip injuries
CMCrossroads on Stretching Mayo Clinic on Stretching
How to stretch About.com on Front Splits