Also known as “range of motion” FLEXIBILITY Also known as “range of motion” The ability of your muscles and joints to go though their full range of movements and carry out a wide variety of tasks. When we increase our flexibility, we actually lengthen the fibers in our muscles.

We have several types of joints… Pivot – one bone rotates around another (ex. Neck) Hinge – allows movement in 1 direction (ex. Elbow) Ball & Socket – has the most mobility of all joints (ex. Shoulder, hip) Gliding – 2 bones meet at a flat surface (ex. Fingers, toes, vertebrae)

Range of motion can be increased with good warm up and stretching. Flexibility varies among individuals due to difference in body structures, but it is not a fixed property. Range of motion can be increased with good warm up and stretching. Flexibility is the highest range of motion available around a joint.

Benefits of Flexibility 1. Decreases chance of injury 2. Helps improve muscle coordination 3. Helps improve posture Helps improve supply of nutrients to the body 5. Helps improve blood supply to body tissues

5 factors that contribute to limitations of movement 1. Joint articulation (how muscles, tendons and ligaments are formed around joint) 2. Increased mass can inhibit the path of the joints full movement 3. Body asymmetry (need to work both sides of the body, not just one) 4. Injury and disease 5. Elasticity of the muscles

What can we do to increase our flexibility? STRETCH! Warm up first Before you do a deep stretch, make sure the body is warm. The best time to stretch is after a workout when your body temperature is elevated. Types of stretches: 1. Dynamic - stretching as you are moving (ex. arms circles, walking lunges) 2. Static – slow stretch held at furthest point for at least 30 seconds. (should be done following good warm up or work out) 3. PNF (proprioceptive neuromuscular facilitation) – Partner stretching. Good way to increase flexibility through contraction and resistance.

Use good posture and body mechanics 1. Before you stretch, know what muscle you are trying to stretch. Make sure you feel the stretch in that muscle 2. You want to feel the stretches in your muscles, not your joints. Never lock a joint while stretching and never stretch to the point of pain. 3. Stretching should make you feel better, not worse

There are some rules for stretching to make it effective and to prevent injury 1. Avoid bouncing (bouncing while stretching can actually tear the muscle and cause injury.) 2. Use good posture and alignment 3. Go into the stretch deep enough that you feel it, but no so far that it s painful. 4. Hold the stretch for twenty to thirty seconds, taking deep and slow breaths. As you exhale the body tends to relax, so if you feel able, you can gently and slowly move deeper into the stretch. 5.Then hold the stretch again and take deep breaths.