What is it? Show Flexibility is the ability to move muscles and joints through a full normal range of motion (ROM). Flexibility helps performance, posture, promotes efficient movement, prevents incorrect body alignment, maintains appropriate muscle length and balance and also decreases injury risk. Types of flexibility: 1. Static: Ability to assume and maintain a position at full ROM around one joint. Static-active is unassisted; static-passive is assisted. 2. Dynamic (functional): Ability to perform full ROM in the joints during movement For athletes, flexibility may increase performance in sports specific skills. Factors effecting Flexibility • Joint Structure: Dictates how much ROM the joint has. • Muscle Imbalance: Muscle strength and length imbalance will reduce flexibility due to unequal pulls from antagonistic muscles. • Muscle Control: Lack of strength to control the working muscle in certain movements can limit flexibility. • Age: Flexibility decreases with age due to changes in connective tissue. • Gender: Women tend to be more flexible due to structural, hormonal, and anatomic factors. • Connective Tissue: tendons, ligaments, fascia, and joint capsules affect flexibility. Therefore, full training and rehabilitation of connective tissue is important. • Muscle Bulk: muscle hypertrophy can limit flexibility if muscle-building regimen does not have a corresponding stretching plan. • Resistance Training: limiting full ROM in resistance training can reduce flexibility. • Activity Level: active people tend to have more flexibility. Sports Medicine Evaluation & Treatment A sports medicine physician will determine your level of flexibility and form an activity or exercise prescription with specific exercises and stretches to improve your flexibility. It is important to discuss injuries and rehabilitation with your physician to obtain safe and effective stretching regimens. Physical examination to evaluate level of flexibility will be assessed in clinic. If there is a clinical reason that is causing decreased flexibility during evaluation, further studies may be considered to identify any musculoskeletal problems that limit you from maintaining or improving your flexibility. The physician will also evaluate for signs of hypermobility or joint laxity that can present as increased flexibility, but pose as a threat for possible injury in the future. Flexibility and stretching plans can maximize sport performance and improve athletic ability to maintain physical activity. Types of stretching to improve flexibility and performance: 1. Static: Holding a single position for at least 15-20 seconds. Perform this stretch post-exercise or after the muscles have been warmed up. 2. Dynamic: Stretching through movements during the warmup routine. Can modify to be sport specific. 3. Ballistic: Stretching during explosive or bouncing-type movements. There are mixed reviews on the true benefits of this form of stretching. 4. Proprioceptive Neuromuscular Facilitation Stretching: Incorporates concentric, eccentric, and isometric muscle movements with passive stretching. This type is good for neuromuscular training. Injury Prevention To improve flexibility and reduce injuries, stretching is most efficient and safe after the muscles have been warmed up. Stretching with cold or stiff muscles may be less helpful for improving flexibility. Stretching properly can be done alone, with a partner, or formally with a trained medical provider (i.e. physical therapist, athletic trainer). The physician works closely with the medical team to form individualized plans to help improve flexibility for strength, injury prevention and also coordination. With hypermobility, strength and condition regimens can be developed to improve the muscle surrounding a joint to reduce chances of injury. Return to Play Evaluation of flexibility post-injury will help the medical team personalize rehabilitation goals for each athlete. The goal is to return to play at full capacity with baseline motion, strength and flexibility to reduce the chance for re-injury. AMSSM Member Authors References Do you want to jump higher, run faster, and be able to move without pain? If you’re active and exercising regularly, the reason you may not be reaching your goals isn’t for lack of activity, but rather lack of mobility. Flexibility is the ability of your joints to move through their full range of motion without pain or stiffness. It also refers to the pliability of the muscles that support the joints. Flexible muscles and tendons allow for greater range of motion during activities. There are many exercises you can do to improve your flexibility, including stretching. Static stretching, or holding one position for an extended period, might be your preferred method of warming up before a workout. According to a study published in the Journal of Strength and Conditioning Research, it appears that dynamic stretching, or stretching while moving through a movement, is better than static stretching as part of a warmup. Just 10 minutes of a dynamic warmup prior to a workout is linked to improvements in shuttle run time, medicine ball throw distance, and jump distance. Try these five flexibility exercises to improve your joint flexibility and function so you can move better, allowing you to improve strength and performance during your next workout. Good ankle mobility contributes to better balance, fewer falls, and better performance during activities like squats and deadlifts. Equipment needed: none Movement: ankle dorsiflexion, plantar flexion
Your hip joint is a ball and socket that moves in all directions. It’s important to warm up the hip and surrounding muscles before any workout, since they’re key contributors to balance and stability. Equipment needed: none Muscles worked: glutes, hip flexors, hip extensors, hip abductors, hip adductors
Your thoracic spine is in the middle of your back, from the base of the neck down to where your rib cage ends. Good mobility in the thoracic spine allows you to move your arms freely over your head and turn side to side. Poor mobility can lead to shoulder pain and problems, poor posture, and upper back pain. Equipment needed: towel or foam roller Muscles worked: core muscles, upper back, spine stabilizing muscles, and obliques
Poor posture can cause many people to be tight through their chest and front of the shoulder. Warming up the shoulders before a workout will help improve your form and also prevent injury. Equipment needed: broomstick or PVC pipe Muscles worked: rotator cuff, anterior deltoid, chest, and upper back
Neck mobility can frequently be ignored despite its importance in everyday activities. Poor neck movement can lead to pain and problems in the neck, head, and upper back. Equipment needed: none Muscles worked: neck flexors and extensors, trapezius
Always consult your doctor before starting a new exercise program. Dynamic warmup and range of motion exercises may not be appropriate for everyone, especially those with previous injuries or joint replacements. If you’re unsure that you’re doing these exercises correctly, seek help from a qualified professional, such as a physical therapist. Joint mobility can have many benefits on function for people at all stages of life. It’s an important part of a workout for athletes or gym-goers and can also be beneficial for older adults with arthritis or joint pain. Try these movements to feel warm and limber before jumping into your next workout. Natasha Freutel is a licensed occupational therapist and wellness coach and has been working with clients of all ages and fitness levels for the past 10 years. She has a background in kinesiology and rehabilitation. Through coaching and education, her clients are able to live a healthier lifestyle and decrease their risk of disease, injury, and disability later in life. She’s an avid blogger and freelance writer and enjoys spending time at the beach, working out, taking her dog on hikes, and playing with her family. |
What is the ability to move joints through their full range of motion?
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