|
What is flexibility?
Flexibility is the range of motion within a joint along the various planes of motion. A joint itself does not move rather, the body segment that comes together within a joint move within the limitations established by the joints properties.
What are the different types of stretches?
There are four types of stretches.
- Static stretch- It involves a slow, gradual, controlled stretch to the point of mild discomfort and hold it for 15-30 secs. One obvious benefit in this is that the chance of injury is minimal. This type of stretching is ideal to stretch the connective tissue/non-contractile elements since it makes use of the viscoelastic properties to cause elongation of the tissue.
- Dynamic (ballistic) stretch- this describes a type of stretch whereby a muscle is taken through a full, slow and large amplitude movement. The opposing muscles are used to produce the force in this type of stretching. This type of stretching is done under control and is not jerky in nature. Dynamic flexibility uses sport specific movements to increase an athlete's readiness for competition. In contrast to static stretching, dynamic stretching is best done during your warm up as it prepares your body for the strenuous workout that lies ahead.
- Ballistic stretching - is similar to dynamic stretching because it uses movement. However, the movements are quick, jerky and bouncing which triggers the stretch reflex, thereby contracting the muscle, not relaxing it. This type of stretching can be dangerous and in my opinion the risks outweigh the benefits. It involves rapid, repetitive bouncing stretch. This technique incorporates a high force, short-duration stretch.
- PNF (Proprioceptive neuromuscular facilitation.) - PNF uses the concept that muscle relaxation is fundamental to elongation of muscle tissue. In theory, it is performed in a way that uses the proprioceptive abilities of the GTO and muscle spindle to relax or inhibit the muscle in order to gain a more effective stretch. It does so using autogenic inhibition and reciprocal inhibition. PNF stretching exists in a number of different forms, but the only ones discussed here will be the contract relax (CR), hold-relax (HR) and contract relax and antagonist contraction (CRAC) methods. This stretching methods involves an initial isometric contraction against maximum resistance at the end of the limbs range of motion for approximately six seconds, followed by relaxation and slow, passive stretch at the point of limitation.
Which factors affects flexibility of joint?
There are various methods to monitor exercise intensity.
- Age and inactivity - Several studies have indicated that there is a distinct relationship between age and degree of flexibility. The greatest increase in flexibility usually occurs upto and between the age of 7 to 12.Aging increases both the diameter of collagen fibers and number of intermolecular cross-links. Aging increases the mount of dehydration in and around soft tissue structures.
Generally, the more active a person is throughout the aging process, the more flexible they will be. When muscles are not actively stretched through a full range of motion, it becomes shorter and less resilient, making it difficult to obtain the balance essential for proper alignment during activity.
- Gender- Although there is no conclusive evidence, females are generally appears much more flexible.one hypothesis for this is that, genetically, females are designed for a greater range of motion, especially in the pelvic region, to accommodate childbearing.
- Pregnancy- In pregnancy, due to secretion of relaxin hormone, range of motion increases, especially in the pelvic and lumbosacral spine. This increase in joint and connective tissue laxity may increase pregnant womens susceptibility to injury.
- Body type & strength training- There is no relation between body type and total body weight and the ability to achieve range of motion.
Strength training does not effect on range of motion at joint, but athletes have to incorporate stretching exercises into the training program. Strength training independently decreases flexibility is a myth.
- A muscle that has been immobilised with a cast will demonstrate increase in stiffness over time (longer than four weeks).
- Increase in body temperature causes a decrease in muscle stiffness. This can be environmental temperature or temperature increases induced by friction of muscle contraction. We therefore tend to be less stiff around 2.00 in the afternoon.
- An increase in intramuscular fluid (fluid in the muscle cell) may increase stiffness due to a splinting effect. This is the proposed reason why use of creatine monohydrate tends to make muscles feel stiffer.
|
