Flexibility is a fitness component that is often neglected and misunderstood in the athletic, sports performance and health/fitness training communities. Flexibility improves movement efficiency, promotes proper body alignment, maintains balanced muscle length and reduces injury risk.
Active flexibility exercises are becoming less and less commonly overlooked, particularly as part of the warm up regime prior to sporting events. Flexibility may seem elusive, but it is achievable.
Flexibility is the ability to move a joint through its full range of motion.
The points where two or more bones meet are called joints (or articulations). Joints allow movement of the body. The more rigid, or stiff, a joint is, the less flexibility it has.
Flexibility is important because it allows muscles, tendons, and other soft tissues to move through their full range of motion. This helps prevent injury and allows for smooth, coordinated movement. Flexibility can also help improve posture and reduce back pain.
Several studies have shown that regular flexibility training improves performance and decreases muscle soreness after exercise. Flexibility exercises are a good addition to any fitness program, and they can be performed by anyone, regardless of age or experience level.
Static stretching, or holding a stretch, is the most commonly used technique for improving flexibility. This method involves stretching a muscle or group of muscles, typically holding the stretch for 15-30 seconds. This type of stretching is safe and effective for most people. However, other techniques may be more effective and offer a greater range of motion.
Flexibility is a function of muscle strength.
Athletes rely on flexibility to allow muscles to create power and perform at peak performance. A tight hip flexor, for example, would hinder your ability to take a full stride when sprinting and could prevent you from reaching the required velocity.
Flexible training enables your muscles and joints to move through their normal range of motion, improves posture, promotes proper movement patterns, helps maintain appropriate muscle length and balance and decreases injury risk. In addition, it can help you complete everyday activities, such as picking up a chair or moving heavy furniture.
Muscle strength is a factor in flexibility because it determines how long you can hold a position and the amount of force you can apply. However, unlike muscular strengthening exercises, flexibility should not be performed to the point of muscle fatigue. Stretching beyond the point of fatigue causes damage to tendons, ligaments and fascia and can lead to injuries. The best way to avoid this is to use a dynamic warm up to prepare the muscles prior to strength training and a static stretching cool down to lengthen the muscles post-workout.
Flexibility is a function of coordination.
Flexibility is not just a function of muscles; it also depends on how coordinated your body is. Flexibility is a key part of balance, and it can help you avoid injuries in everyday activities. Flexibility exercises can improve posture and may relieve back pain and other musculoskeletal problems.
Most people think of flexibility training as stretching, and it is important to incorporate it into your workouts. It can be done after you’ve warmed up with some aerobic or endurance exercise, or it can be a separate workout.
Static flexibility is best performed when your muscles are completely warm so you can stretch farther without tightness or discomfort. It is often performed at the end of a training session or prior to a sport.
It is common to assume that there must be a trade-off between strength and flexibility, but it is not always true. Both can be improved with regular exercise and a good balance of flexibility, strength, and aerobic/endurance training.
Flexibility is a function of balance.
Although it isn’t discussed as much as strength or endurance training, flexibility is a vital component of a good fitness program. It helps improve balance, posture and decreases injuries by increasing the pliability of muscles and joints.
Flexibility is the ability to move a joint through its full normal range of motion. It is determined by a combination of factors, including muscle elasticity and length, joint structure and the nervous system. While heredity determines an individual’s joint structure, flexibility can be improved through regular stretching and conditioning exercises.
It is recommended that flexibility be included in a fitness routine along with a dynamic warmup, which involves moving through movements that mimic the ones you will perform during your workout. Stretching is most effective when performed after a warmup, and before endurance or strength training. It is also important to avoid ballistic stretching, which includes bouncing or swinging movements, as these can lead to injury. Dynamic stretching is a better alternative, and is similar to movement patterns in sports such as kicking in Australian Rules Football or dancing.Flexibel träning