Benefits of Flexibility
- Adequate Flexibility can help prevent muscle strain and orthopedic problems such as backache or neck pains
- Good flexibility can bring about greater athletic performance
- Static muscle stretching appears to be effective in relieving muscle soreness
Types of stretching
Static
- Slowly extending the stretch and holding the stretched position for a 10-15 seconds
- Most commonly used and contains least risk of tearing muscle tissue
- Strengths? Easy to perform, effective in leangthening muscle tissue, lesser danger of overstretching muscle tissue, useful in relieving muscle soreness
- Weaknesses? Not specific to particular muscle group, requires a longer period of time to do
Balistic
- Refers to stretching done with rapid, jerky and bouncy movements
- If overdone may cause micro tears in the soft muscle tissues
- Strengths? Easy to perform without help, Specific to most athletes
- Weaknesses? Not useful in relieving muscle soreness or cramps, Requires a great deal of time to do
Propioceptive neuromuscular facilitation (PNF)
- Involves moving the limb so that the intended muscle to be stretched can be elongated initially, then contract the muscle isometrically against an immovable object or resistance of a partner for 6 seconds
- Relax the muscle
- Stretch the muscle immediately by contracting the antagonist for 10-15 seconds preferable with assistance from a partner
- Strengths? Low danger of over stretching the muscle, Utalises reflexes, effective in lengthening muscle tissue
- Weaknesses? Requires partner assistance or equipement, not easy to perform