Flexibility refers to the range of motion around a joint or a series of joints. It is affected by joint structure, muscular strength and muscle size, ligaments and other soft connective tissues around the joint(s).

Stretching

Stretching provides the following benefits to the body:

i)Lengthens the targeted muscles, helps to prevent muscle strains;
ii)Facilitates blood circulation to the working muscles;
iii)Relieves muscle soreness;
iv)Heightens body awareness through working with various parts of the body;
v) Improves overall body control and coordination.

Static Stretching

Involves holding a static position for a period of time, during which specific joints are held in position to place the muscle(s) and connective tissues at their greatest possible lengths. Static stretching lengthens the muscle in a controlled manner and helps it to generate more force in subsequent contractions. Static stretching also entails less danger of over-stretching, and it helps to relieve muscle soreness.

Ballistic Stretching

Involves bouncing, jerky movements to push a joint beyond its present range of motion (ROM). This type of stretching may elicit the stretch reflex, muscle soreness, and increase the danger of over-stretching the muscles and /or the surrounding connective tissues.

Flexibility - Relationships with Gender & Age

In general, females have better flexibility than males, but that does not mean that females do not need stretching to maintain good flexibility. Indeed, people who are more physically active tend to have better flexibility than their sedentary counterparts.

Flexibility decreases with age. Very young children have excellent flexibility until around five years of age, then it reaches a low point at adolescence; it then rebounds to a certain extent due to an increase of activities throughout the teenage years, and it typically drops again after reaching adulthood. Stretching exercises, however, can help to improve flexibility during adult years.