Flexibility

Static 

There are four types of different flexibility training, these are; static, dynamic, ballistic and PNF.

acornmontessori.com

Flexibility is the capacity of a joint or muscle to move through its full range of motion. The degree of flexibility can vary around the body. Gymnastics is the main sport that requires the body to be flexible.

The three other stretches are dynamic, ballistic and PNF.

Dynamic stretching involves repeatedly performing challenging stretches. Each movement requires control and more coordination that static stretching due to the repetitious motion. These stretches are often used in a warm up.

Ballistic stretches are a form of dynamic stretches using the bouncing motion. They force the limb into an extended range of motion when the muscle has not relaxed enough to enter it.  

PNF is an acronym for proprioceptive neuromuscular facilitation. This type of flexibility training is unique as it requires a partner. PNF stretching involves stretching and contraction of the muscle group being worked.

Static stretching refers to how far a muscle can be passively stretched around a joint, for example how far you can move when trying to touch your toes. This type of stretch routine serves to lengthen the resting muscle lengths and to restore ideal posture to the body. This greatly reduces the chance of injury. 

Static stretching should be done after exercise, it should not be done if activity hasn't been done as the body isn't loose enough. The stretches are achieved gradually and held in a position for a certain amount of time usually around 10-20 seconds. 

An advantage of static stretches are they are the safest form of stretch. You can take your time and push yourself to the limit easily without worrying about pushing yourself too far. Another advantage is it can be done by anyone, no training is needed. Also people that are out of shape or weak can also do it and find it quite easy. 

A disadvantage is it can take a long time, especially if you are going to stretch the whole body. Another disadvantage is it can only stretch a muscle within the body's natural range of motion. 

Training Method

A runner would use static stretches after they have done exercise. They would focus on their legs so they would stretch their hamstrings and quads as they are the muscles used the most while running. This would prevent the muscles becoming tight and causing injury.

The following are stretches that are done after exercise to prevent injury in the body.

HAMSTRING STRETCH

 Lie on back, keep right foot on the ground with your knee bent at 90 degrees. Raise left leg up, grab it below the ankle and pull it towards the shoulders. Pull leg until you feel a slight pull. Hold that position for about 10-20 seconds then switch leg and repeat. 

www.naturalhealthcentre.fr

QUADRICEPS STRETCH

While standing on the left foot, pull right foot up towards right hip. Keep lower leg aligned with the thigh. Pull until you feel a gentle stretch and hold for 10-20 seconds then switch leg and repeat. 

lifeupup.net

SHOULDER STRETCH

Stand tall with feet slightly wider than shoulder width apart and knees slightly bent. Place right arm, parallel with the ground across the front of your chest and bend the left arm up using the forearm to ease the right arm closer to the chest. Repeat with the other arm.

lornpearsontrains.co.uk 

 CALF STRETCH

 Stand tall with one leg in front of the other, place hands flat, at shoulder height, against a wall. Ease the back leg further away from the wall, keeping it straight and pressing the heel firmly on the floor. Keep hips facing the wall and the rear leg and spine in a straight line. You will then feel a stretch in the calf of the rear leg. Repeat with other leg. 

www.efisioterapia.net