Flexibility is the quality of the muscles, ligaments and tendons that enables the joints of the body to move easily through a complete range of movement. Flexibility can be divided into two types, which are as follows
- Passive Flexibility It is the ability to perform movement with greater range using external help, i.e., with the help of an equipment or a partner. For example, using exercise cycle to improve flexibility of lower body.
- Active Flexibility It is the ability to perform movement with greater range without using external help, i.e. with the help of muscular force. For example, performance of stretching, push-ups, running and other exercises that stretch the muscles of the body.
The methods of flexibility development are as follows
i. Dynamic Stretching It refers to stretching that involves putting muscular effort along with movement at the same time. Walking lunges, kicking action, moving the arm in circular motion are examples of dynamic stretching.
ii. Static Active Stretching Here the muscles are stretched without moving the limbs and the limbs are held to the end position for 30 seconds. Standing on one leg and holding the other leg directly in front for 20-30 seconds is static active stretching.
iii. Static Passive Stretching This also refers to stretching of muscles without moving the limbs. However, an external force is applied to hold the stretch in position. The external force can be some other part of your body like hands to hold the stretch, an assistance or an equipment.
iv. Ballistic Stretching It uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
This is a stretching or warming up, by bouncing into a stretched position, using the stretched muscles as a spring which pulls you out of the stretch position. This type of stretching can lead to injury, if body is not warmed up. It should proceed from slow swinging exercises in beginning followed by fast swinging exercises.