Define flexibility and explain methods to develop flexibility.

Define flexibility and explain methods to develop flexibility.

Answer.
Flexibility can be defined as the maximum range of motion at a joint that is the extent of movement possible about a joint without undue strain. Flexibility is not a general quality; it is specific to a particular joint, such as the knee or to a series of joints. This means that an individual can have a better range of motion in some joints than in others.
10.4 ) Methods to Improve Flexibility
I. Ballistic Stretching: The individual performs these stretching exercises while in motion. This dynamic method uses the momentum generated from repeated bouncing movements to stretch the muscles. Although it is very effective, most experts do not recommend this method because it may overstretch the muscles and can cause muscle soreness or injury. This method includes various exercises like swinging the trunk sidewards, forward, backward, swinging the legs etc.
II. Static Stretching: It is an extremely popular and effective technique. Static stretching involves gently and slowly moving into the stretch position and holding it for a certain period of time. Movement should take place through the full range of motion until a little tension or tightness is felt in the muscles or group of muscles. As the muscle relaxes, the stretch should be extended and held again. Stretching should not be painful. Care must be taken not to
force the joint to move too far, which may cause an injury. Stretching should be held from 10 to 30 seconds and a maximum of five repetitions for each exercise.
III. Passive stretching: Passive stretching techniques are usually performed with a partner who applies a stretch to a relaxed joint. Partner stretching requires closer communication between partners, and the slow application of the stretch in order to 4 prevent injuries due to forceful manipulation of the body segment. IV.Proprioceptive Neuromuscular Facilitation (PNF) or Contract: PNF
technique is the most appropriate method for increasing or developing flexibility in the shortest possible time. This method is used by sportsmen for gaining flexibility. It involves use of muscle contraction before stretching to achieve maximum muscle relaxation. The following procedure is used for PNF technique :
1. Move into the stretch position so that the stretch sensation can be felt.
2. The partner holds the limb in this stretched position.
3. Push against your partner for 6 to 10 seconds by contracting the
antagonistic muscles and then relax. During contraction, the partner
tries to resist any movement of the limb.
4. The partner then moves the limb further into the stretch until the stretch sensation is felt.
5. Repeat the whole procedure for 4 to 5 times.