Flexibility | Physical Education for Year 6 PDF Download

What is Flexibility?

Flexibility refers to the capacity of muscles and joints to move through their complete, normal range of motion (ROM). It enhances performance, improves posture, supports efficient movement, corrects body alignment, balances muscle length, and reduces the risk of injury.

Types of Flexibility:

• Static Flexibility: The ability to hold a position at the full ROM around a single joint. Static-active involves unassisted holding, while static-passive involves assistance.
• Dynamic (Functional) Flexibility: The ability to achieve full ROM in joints during active movements.

For athletes, flexibility can improve performance in sport-specific skills.

Factors Influencing Flexibility

• Joint Structure: Determines the extent of ROM a joint can achieve.
• Muscle Imbalance: Uneven strength or length between opposing muscles can restrict flexibility.
• Muscle Control: Insufficient strength to manage muscle movement in certain actions can limit flexibility.
• Age: As age increases, flexibility tends to decrease due to changes in connective tissues.
• Gender: Women often exhibit greater flexibility due to anatomical, hormonal, and structural differences.
• Connective Tissue: Tendons, ligaments, fascia, and joint capsules influence flexibility, making their training and rehabilitation crucial.
• Muscle Bulk: Increased muscle mass from hypertrophy can reduce flexibility if not paired with a stretching routine.
• Resistance Training: Performing resistance exercises with limited ROM can decrease flexibility.
• Activity Level: Individuals who stay active typically maintain greater flexibility.

Sports Medicine Evaluation & Treatment

A sports medicine physician will assess your flexibility level and create a tailored exercise or activity plan, including specific stretches to enhance flexibility. Discussing injuries and rehabilitation with your doctor is essential for developing safe and effective stretching programs. During a clinical visit, a physical exam will evaluate your flexibility.

If reduced flexibility is detected, further tests may be conducted to identify musculoskeletal issues that could be limiting your ROM. The physician will also check for signs of hypermobility or joint laxity, which may appear as excessive flexibility but could increase the risk of future injuries.

Customized flexibility and stretching plans can optimize sports performance and improve overall athletic ability to sustain physical activity.

Types of Stretching to Enhance Flexibility and Performance:

• Static Stretching: Holding a position for at least 15-20 seconds, ideally performed after exercise or when muscles are warmed up.
• Dynamic Stretching: Involves stretching through movements during warm-up routines, which can be tailored to specific sports.
• Ballistic Stretching: Involves explosive or bouncing movements, though its benefits are debated.
• Proprioceptive Neuromuscular Facilitation (PNF) Stretching: Combines concentric, eccentric, and isometric muscle actions with passive stretching, effective for neuromuscular training.

Injury Prevention

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AMSSM Member Authors
Tu Dan Kathy Nguyen, MD and Mark Chassay, MD

References

• Ratamess NA. ACSM’s Foundations of Strength Training and Conditioning. Chapter 10: Warm-Up and Flexibility. Philadelphia. Wolters Kluwer Health/Lippincott Williams & Wilkins; 2012.
• Jeffreys I. Warm-up and stretching. In: Baechle TR, Earle RW, editors. Essentials of Strength Training and Conditioning. 3rd ed. Champaign (IL): Human Kinetics; 2008. p. 295–324.
• Alter, M. J. (1996). Science of flexibility (2nd ed.). Champaign, IL: Human Kinetics.