In a general sense, flexibility is a person’s ability to move with great amplitude. In sports, it is necessary for the fulfillment of elements, and in ordinary life, for maintaining joints and muscles in shape, for strengthening the body. Flexibility develops at any age, and progress depends on the perseverance and individual characteristics of the body.
Kinds
The characteristics and types of flexibility are divided depending on the source of action and the manner of manifestation. The following classifications are used in form:
- active - the ability to perform amplitude movements due to their own muscles;
- passive - the ability to amplitude movements due to external forces.
What types of flexibility exist depends on the goals of the stretch. Most often, classification is applied according to the way flexibility is manifested:
- dynamic - flexibility in movement;
- static - in stillness;
- general - the ability to bend in any joints and amplitude;
- special - the necessary flexibility of certain joints and muscles for certain sports, for example.
Most often, combined stretching is used in training. And, if it’s not a sporting event, then general strengthening exercises are used to increase the amplitude of movements.
Factors
There are several factors that affect flexibility:
- internal (anatomy);
- external (age, gender, warm-up, air temperature, etc.).
The time of day (morning / day / evening), for example, is also important. In the morning, the body is quite "clogged" after sleep. And in the evening it diverges even more obediently in training. The higher the air temperature, the better the body stretches. There are special sections in yoga where people stretch in a room resembling a sauna. From this, a very strong effect on the joints and ligaments, which become very obedient.
The presence of a warm-up (at least 15 minutes) is simply necessary for a quality workout on the flexibility of the body. A heated body increases performance by up to 40%.
Another factor that affects the flexibility of the joints is the general condition of the body. If a person is tired, tired, then his active flexibility decreases, and passive flexibility increases. While a positive attitude and general vivacity improve the flexibility of the whole body.
Genetic structure
Many studies have shown a high effect of the genotype on joint mobility and spinal flexibility. Of course, there are many factors: condition, elasticity, ligament property and nervous regulation.
That is, the more flexible ancestors in the genus, the more likely their heirs to “bend”. In general, girls are 25% more flexible than men. It is better to develop flexibility from childhood, because with age this ability decreases significantly. People of asthenic constitution bend worse than fuller ones.
Speaking of joints, their structure is important: the most mobile are spherical. The ovoid and saddle have two axes of rotation, and cylindrical - only one. In flat joints, rotation as such is impossible, but only the sliding of two articular surfaces. Bony protrusions also contribute: if they stand in the way of the movement of the joints, then seriously limit their mobility.
Ligamentous apparatus
The quality of the ligaments is of great importance: thick ligaments, the joint capsule can significantly limit the mobility of different segments of the body. In addition, the range of motion can be limited by the action of muscles - antagonists.
Thus, flexibility depends not only on the elasticity of the ligaments, and not even on the characteristics of the joints, but also on the ability to combine tension with voluntary relaxation. Also, the abuse of strength exercises negatively affects the flexibility of the body.
Flexibility development
But, even if in childhood it was not possible to engage in their flexibility, do not worry. It is quite possible to develop it even in adulthood. The main conditions for this: constancy and regularity of classes.
Sports that develop flexibility:
- Gymnastics (sports and art).
- Acrobatics (loose and on canvases).
- Yoga.
- Stretching
Each of the methods is good in its own way. Gymnastics very seriously focuses on flexibility, as it underlies discipline. Acrobatics evenly works out both the muscles and the flexibility of the whole body. And yoga focuses on the balance of the whole body. Flexibility, endurance is being worked out, muscles are pumped and all this is combined with breathing. Stretching is a popular area of physical education, aimed specifically at stretching.
The types of flexibility in physical education are still the same as in sports, but the focus is on complex exercises and stretching the entire body: from the back, arms and legs.
Exercise complex
Since the main limiting factor in flexibility is antagonist muscles, they must be dealt with first. With any kind of flexibility, you need to work on the connective tissue of these muscles and achieve their compliance.
Stretching exercises are also divided into active, passive and static.
The first are made with full amplitude. Without objects at the initial stage, with objects at the subsequent ones. Passive exercises are performed with the help of a partner or weights (expander, shock absorber, on shells).
Static are performed either by the gravity of their own body, or with the help of a partner. They consist in alternating tension and relaxation and many repetitions.
A set of exercises must be selected in accordance with the chosen type of flexibility.
Recommendations
Useful stretching guidelines will help in class. The first is sequence. From the upper limbs to the lower, followed by the trunk. If you do several approaches, then between them you need to withstand small breaks and relax.
According to the frequency of classes: 2-3 times a week, with breaks between classes at least a day. Stretching is considered optimal three times a week: this is enough at the first stage for the development and maintenance of the developed form.
Long breaks in classes have a very negative effect on the general condition, so it is better not to do them. In training, it is recommended to use a wide arsenal of exercises so that the body does not get used to any one, and progress would be more noticeable.