Flexibility Concepts

In our society today, nearly everyone is inundated with postural imbalances largely as the result of sedentary lifestyles, advancements in technology, and repetitive movements.  Office jobs require individuals to sit for long periods of time staring at a computer screen.  This posture will lead to an increase in work-related injuries, including low-back and neck pain and carpal tunnel syndrome, as well as set the groundwork for becoming obese.  Flexibility training is becoming recognized to help aid in preventing and treating various neuromuscular injuries.1

Flexibility can easily be described as the ability to move a joint through its complete range of motion (ROM).  ROM of a joint is dictated by the normal extensibility of all soft tissues surrounding it.1 Extensibility is the capability to be elongated or stretched.  One important characteristic of soft tissue is that it will only achieve efficient extensibility if optimal control of movement is maintained throughout the entire ROM.1 By increasing the joint range of motion, performance can be enhanced and reduces the risk of injury.2 Optimal control of movement throughout the entire ROM is referred to as dynamic range of motion.  Dynamic range of motion is the combination of flexibility and the nervous system's ability to control this range of motion efficiently.1 There are many factors that can influence flexibility:

-Genetics

-Composition of tendons or skin surrounding joint

-Connective tissue elasticity

-Structure of the joint

-Body composition

-Sex

-Age

-Activity level

-Previous injuries or existing medical issues

-Repetitive movements1

To allow for optimal efficiency, individuals must have proper flexibility in all three planes of motion.  This will allow for an individual to have freedom of movement needed to perform everyday activities effectively.  Flexibility requires extensibility, which requires dynamic range of motion, which requires neuromuscular efficiency. By increasing the joint range of motion, performance can be enhanced and the risk of injury will be reduced.2 This entire series can be achieved by incorporating flexibility training into your workouts.

Resources:

1Clark, M., Lucett, S., & Corn, R. J. (2008). NASM essentials of personal fitness training. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins.

2Flexibility Training... Stretching For Sport And Athletes. (n.d.). Retrieved June 20, 2016, from http://www.sport-fitness-advisor.com/flexibilitytraining.html