Flexibility Training Research Paper

The first new goal that I would like to set is to further improve my flexibility. In high school, I was able to do splits and other feats of flexibility, but, as time has moved on, I’ve lost this ability through lack of practice. In light of this realization, I like to continue to push myself, within reasonable means, of course, to increase

Static stretches are intended to improve flexibility by holding a specific movement. For the feet and calves there is the advanced plantar flexor stretch. For the knees and things there are the advanced seated knee flexor stretch and advanced kneeling knee extensor stretch. The hips can be stretch with external rotator and back extensor stretch, along with the advanced seated hip adductor stretch. The arms, wrists and hands can be stretch with the elbow and wrist flexor stretch, triceps brachii stretch, intermediate wrist extensor stretch and intermediate wrist flexor stretch. The shoulder, back and chest can be stretch with the intermediate shoulder flexor stretch, shoulder adductor, protractor and elevator stretch, along with the shoulder adductor and extensor stretch (Nelson & Kokkonen,

Gymnasts can perform the stability ball pike, stability ball jackknife, slide plank, stability ball rollout, and front plank (Major, 1996). These exercises will help the gymnast be able to hold positions need for competition for a long duration of time. Gymnasts can also perform pushups, handstand holds, stand up on toe, stand toe raises, and bar dips to improve their muscular strength (Major, 1996). The exercises help improve individual muscles that will be used during the sport (Major, 1996). They also include movements that are used during the completion as well. The assistant exercises not only will help with movement, and strength, but will also help stabilize the joints (Major,

When an individual integrates mobility and stretching into his or her workouts, flexibility improves. Improved flexibility allows for an individual to use correct techniques while working out. Using good technique during CrossFit training reduces the likelihood of sustaining an injury.

Before exercise it is crucially important that you take the time to stretch your muscles and to warm up. As a general rule, dynamic stretches before a WOD are useful, and longer extended sessions of static stretches should be kept for the end of your training. These are a great way to improve your flexibility and cool down after an intensive workout.

These exercises warm up your muscles and joints and improve the movement and flexibility of your [injured body part]. These

Static stretching you should start with your back, followed by your upper body and lower body, Dynamic stretchingyou should engage in some light dynamic stretching: leg-raises and arm-swings in all directions to increase your dynamic flexibility.

Stretching exercises might be necessary to help you maintain full range of motion. When your back hurts, you probably don't move normally. You may not stoop over or twist. Stretching exercises are done gently so they don't cause pain. They keep you flexible and they keep your muscles loose so you can move more easily and avoid becoming stiff. This also reduces strain on your other muscles and keeps them from hurting too.

One of the key things to participation in any sport or dance is flexibility. If you are involved in track and field then flexibility is a major component. You have to be flexible to jump hurdles or throw a shot-put. The only way to achieve this is to stretch. People in “recognized” sports tend to do more dynamic based stretching while those involved in other physical activities focus more intensely on static stretching.

The right training routines can help you to achieve great results while putting in less effort than you

Between the 1500s and 1700s in Europe, the use of exercise to treat muscle and bone disorders continued to progress (“History of Physical”). In the 1800s, exercise and muscle re-education were used for a variety of orthopedic diseases and injuries (“History of Physical”). Stretching had become a large part of medical treatments such as: osteopathy, chiropractic therapy and physiotherapy (“History and Benefits”). The polio epidemic boomed during the 1910’s and doctors realized that strengthening and stretching the muscles helped these people to feel more comfortable (“History of Physical”). The new P.T. or Physical Therapy has come along, exercises and stretching have become the fad of helping with orthopedic diseases and injuries, just as it did before. Some exercises now prevent one from having surgery. Stretching and/or warming-up prepare muscles and joints for high levels of stress. It literally warms up the temperature of muscles and joints to make them more flexible. It is very easy to properly stretch. Study almost any cat to learn the fine art of stretching. Their back arches first in one direction and then in other, their foot pads flare and widen and then their eyes squeeze tight (Zumerchick, 276). If one strengthens muscles around specific ligaments, joints and bones it protects the ligaments, joints and bones from tearing, straining or breaking. It is key to remember

The types of exercises are aerobic, strength and flexibility. The type of activity you choose to do will affect your capabilities in each of these categories. Aerobic can

Stretching is not a warm up. Many confuses stretching to be a warm up and sometimes may end up hurting themselves more than improving their performances. If you stretch before a warm up or use stretching as a warm-up before an exercise, you are elongating that specific muscle when it’s still cold which may result in injuries. It is also undermining your warm up if you stretch prior to the exercise. By pulling on the muscle before it had a chance to be activated, you are reducing your range of motion as well as decreasing your performance. In this scenario, you are already prepping your muscle for further injuries. Thus, I do not recommend stretching before an exercise because it should not be use prior to workouts.

Assisted stretching actually provides a deeper, more beneficial stretch than traditional flexibility classes like yoga. In yoga, part of your body that’s supporting you is in contraction, which means you can’t be completely relaxed in the same way as with assisted stretching. With assisted stretching, the trainer is able to guide the client’s muscles to places they couldn’t reach alone.

The most common types of exercise for older adults includes: aerobic, strength, balance, and flexibility. Out of the four exercise training modalities, flexibility is often down played as unimportant to fitness. Most exercise-physiology research on aging has only seemed to focus on cardiovascular health and muscle strength, but maintaining or improving flexibility should have at least same amount or more importance for function and quality of life in older adults (Holland et al., 2002). Flexibility training is comprised of stretching exercises utilized to maintain full ROM of joints in older adults who may experience limited joint mobility (Nelson et al., 2007). The purpose of flexibility training is to increase an older adult’s ROM that involves