{ Flexibility Chapter 10 Textbook Course Packet page 26

 The ability to move the joints through a full range of motion FLEXIBILITY

  a type of sports fitness routine in which momentum and active muscular effort are used to stretch and the end position is not held   Ie: high knees, butt kick, grapevine, shuffle, other  Youtube: Dynamic Flexibility Exercises uSxS_y0 uSxS_y0 uSxS_y0 DYNAMIC STRETCHING

 Stretching slowly as far as possible without pain  Hold each stretch for seconds  Youtube: Full Body Static Stretching Routine Gwl_wg8 Gwl_wg8 Gwl_wg8 STATIC STRETCHING

FIT FORMULA for FLEXIBILITY

 1.) improved function  2.) improved health and wellness  3.) prevent injury and muscle soreness  4.) improve posture  5.) prevent/relieve back pain Benefits of having good flexibility

 Start with a general body warm-up  Use static stretching or PNF when beginning or for general health  Do not overstretch or ballistically stretch an injured muscle  If you do ballistic stretching, do not bounce too far  Do not stretch joints that are hypermobile, unstable, swollen, or infected  Do not stretch until you feel pain Guidelines for Flexibility Exercises

 Avoid dangerous exercises  Avoid stretching muscles that are already overstretched from poor posture  Be sure to overload when stretching  Consider contracting then relaxing the muscle before your stretch  Consider contracting the atagonist (opposite) muscle while you stretch  Start slowly Guidelines for Flexibility Exercises continued…

example stretches