Flexibility

Flexibility is the ability to move joints through a full range of motion. ROM means the degree of movement you have.

Benefits of flexibility Prevents injury Reduces pain and muscle soreness stronger muscle contraction

Static Stretching Static Stretching: Stretching a muscle and holding it for an extended period of time (10-60 seconds) Most frequently used Causes some discomfort.

Ballistic stretching Ballistic stretching: exercises done with jerky, rapid, and bouncing movements Helps develop flexibility, but ballistic actions may cause soreness and injury, if done improperly.

Guideline for stretching frequency: Stretch 3-4 times per week Intensity: Stretch until you feel discomfort but not pain Time: Perform each stretch for a minimum of 10 seconds, and a maximum of 60 seconds Perform one stretching exercise for each of the major muscle group of the body Stretch for 5-10 minutes