FLEXIBILITY IS A MEASURE OF THE RANGE OF MOTION AVAILABLE AT A JOINT OR GROUP OF JOINTS. TOO MUCH & TOO LITTLE CAN BE DETRIMENTAL.

IT IS NOT NECESSARY TO SACRIFICE FLEXIBILITY IN ORDER TO DEVELOP STRENGTH. STRETCH WHAT YOU STRENGTHEN & STRENGTHEN WHAT YOU STRETCH.

IMPROVING FLEXIBILITY CAN DECREASE RISK OF BACKACHES.

3 COMMONLY USED TYPES OF STRETCHES: STATIC, PNF,
& BALLISTIC.

STATIC STRETCHING IS LESS LIKELY TO CAUSE INJURY.

PNF TECHNIQUES ARE THE MOST EFFECTIVE AT IMPROVING FLEXIBILITY.

BALLISTIC STRETCHING HAS THE GREATEST CHANCE OF INJURY.

THERE IS A THRESHOLD OF TRAINING AND A TARGET ZONE NECESSARY FOR DEVELOPING FLEXIBILITY.

F = 3-7 DAYS
I = 10% BEYOND NORMAL LENGTH (JUST TO THE POINT
OF TENSION OR JUST BEFORE DISCOMFORT)
T = 15-60 SECONDS (3-5 REPS)

STRETCHING IS SPECIFIC TO EACH MUSCLE OR MUSCLE GROUP. IT IS IMPORTANT TO STRETCH EACH OF THE MAJOR MUSCLE GROUPS OF THE BODY.

STATIC MUSCLE STRETCHING IS EFFECTIVE IN RELIEVING MUSCLE SPASMS.

HYPERMOBILITY IS SOMETIMES ERRONEOUSLY CALLED “DOUBLE-JOINTEDNESS.”