Flexibility
Original Editor - Lucinda hampton
Top Contributors - Lucinda hampton, Anne Dixie Lim and Aminat Abolade
Introduction[edit | edit source]
General flexibility is a key component of health, well-being, and general physical conditioning. Reduced flexibility has both physical and mental/emotional etiologies and can lead to musculoskeletal injuries and athletic underperformance.[1]
Flexibility is operationally defined as “the intrinsic property of body tissues, including muscle and connective tissues that determines the range of motion achievable without injury at a joint or group of joints.” Flexibility is highly specific to each joint.
- Stretching exercises are typically performed to increase flexibility and to allow improved joint range of motion.
- Common forms of stretching include static stretch (passive and active), proprioceptive neuromuscular facilitation, ballistic stretch, and dynamic stretch. Other forms of physical activity that require stretching of the MTU (e.g., gymnastics, dance) can also result in improved flexibility. [2]
Warm Up[edit | edit source]
When preparing the muscles for action, eg swimming, running, you need to prepare your muscles with a warm ups that typically include stretching. So the question arises which gives better results static Or dynamic stretches
The stretching portion traditionally incorporated static stretching. However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching[3]eg
- Dynamic stretching improves repeated-sprint performance to a greater extent than static stretching and no stretching[4]
- Immediately after a single bout of static stretching significant reductions in maximal voluntary strength, muscle power or evoked contractile properties have been recorded.[5]
- Active warm-ups encompassing such exercises as sprints and plyometrics can enhance power and strength performance. Meanwhile shorter, static stretching not only fails to provide such a boost, but may also reduce strength[6].
- A meta-analysis of 32 studies on warming up and performance in 2010 also found that doing an active warm-up before engaging in sports yields improved performance — in this case, by 79 percent across all criteria examined[6].
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References[edit | edit source]
- ↑ Jensen AM, Ramasamy A, Hall MW. Improving General Flexibility with a Mind-Body Approach: A Randomized, Controlled Trial Using Neuro Emotional Technique®. The Journal of Strength & Conditioning Research. 2012 Aug 1;26(8):2103-12. Available:https://pubmed.ncbi.nlm.nih.gov/22814766/ (accessed 24.12.2021)
- ↑ Pate R, Oria M, Pillsbury L. Health-related fitness measures for youth: flexibility. InFitness Measures and Health Outcomes in Youth 2012 Dec 10. National Academies Press (US). Available:https://www.ncbi.nlm.nih.gov/books/NBK241323/ (accessed 24.12.2021)
- ↑ Behm DG, Chaouachi A. A review of the acute effects of static and dynamic stretching on performance. European journal of applied physiology. 2011 Nov;111(11):2633-51.Available:https://www.researchgate.net/publication/50272304_A_review_of_the_acute_effects_of_static_and_dynamic_stretching_on_performance (accessed 24.12.2021)
- ↑ Zmijewski P, Lipinska P, Czajkowska A, Mróz A, Kapuściński P, Mazurek K. Acute Effects of a Static Vs. a Dynamic Stretching Warm-up on Repeated-Sprint Performance in Female Handball Players. Journal of human kinetics. 2020 Mar;72:161.Available:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7126248/ (accessed 24.12.2021)
- ↑ Opplert J, Babault N. Acute effects of dynamic stretching on muscle flexibility and performance: an analysis of the current literature. Sports Medicine. 2018 Feb;48(2):299-325.Available: https://pubmed.ncbi.nlm.nih.gov/29063454/ (accessed 24.12.2021)
- ↑ 6.0 6.1 Open fit Dynamic vs Static stretching Available: https://www.openfit.com/dynamic-vs-static-stretching-warm-up-exercises(accessed 24.12.2021)
