1. Flexibility

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

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

4. 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.

5. 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.

6. 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