Top 4 Methods of Flexibility Development

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Top 4 Methods of Flexibility Development

By HAPPYCHAPPY AND SUMOPUNK…

Flexibility can be developed effectively with the help of following scientific methods:-

  1. Ballistic Method: In ballistic method, the movement is performed with a swing in a rhythmic way. The related joint is stretched with a swing. The stretching exercise can be performed rhythmically with a count. At each count, the joint is stretched to the maximum limit and then it is again flexed. Before performing such exercise, the appropriate warm up is essential because there are maximum chances of over stretching of a joint.

  1. Static Stretching Method: Static stretching method involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is help depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds. If it is to improve the range of flexibility then hold it for 30 seconds. In static stretching, it is advised to move further into the stretch position as the stretch sensation comes to lower level.

  1. Dynamic Stretching Method: Dynamic stretching consists of controlled leg and arm swings that take you gently to the limit of your range of motion. Where the event requires a dynamic movement it is appropriate to conduct dynamic stretching exercises. Start with the movement at half speed for a couple of repetitions and then gradually work up to full speed.

  1. Proprioceptive Neuro–Muscular Facilitation Technique: This technique or method is used by advanced sportspersons for gaining flexibility. PNF involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation. The following procedure is used for PNF technique:

  1. You move into the stretch position so that you may feel the stretch sensation.

  2. Your partner holds the limb in this stretched position.

  3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction, your partner aims to resist any movement of the limb.

  4. Your partner then moves the limb further into the stretch until you feel the stretch sensation.

  5. Then again go back to no. 2 to repeat the same procedure. Repeat the whole procedure for 3 to 4 times.

For gaining the flexibility in the shortest possible time, PNF technique is the most appropriate method for increasing or developing flexibility.

Some Guidelines for the development of Flexibility

  1. The development of flexibility should be done before puberty. It is hard to develop flexibility of other joint can be improved during the adolescence and even after that. The flexibility of hip and shoulder joint should be specifically improved before puberty.

  2. Flexibility is most likely to be reduced if the exercises are not performed to maintain it.

  3. The exercises for improving flexibility should be performed after a complete warm up. If proper warm up is not performed, there may be maximum chances of overstretching the muscles. There may be injury of the muscles, ligament or joint.

  4. Exercises for the development when the sportsperson is fresh. Under the stage of fatigue, the muscles cannot be stretched to their maximum limit.

  5. Dynamic flexibility depends on static flexibility. Dynamic flexibility is more beneficial than static flexibility in the field of sports and games.

  6. For effective improvement of flexibility sufficient number of repetitions should be performed. It is recommended that at least 10-15 repetitions of each exercise should be performed.

  7. Jerky movements should be avoided while doing the exercises for improving flexibility.

Flexibility of the body ensures active lifestyle, free from pain and injury. One can lose back pain, pain in joints and other muscles if he/she gains flexibility. We exercise regularly to maintain flexibility as it is much required in break dancing and bboying. Hope you found the article informative.

An Article By: HappyChappy And SumoPunk.

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Top 4 Methods of Flexibility Development

Whether you are a street break dancer or an athlete, flexibility of the muscles and joints is as important as winning or qualifying in your game. Here are some scientific methods with which flexibility can be developed in any age. Read On…

Flexibility can be developed effectively with the help of following scientific methods:-

  1. Ballistic Method: In ballistic method, the movement is performed with a swing in a rhythmic way. The related joint is stretched with a swing. The stretching exercise can be performed rhythmically with a count. At each count, the joint is stretched to the maximum limit and then it is again flexed. Before performing such exercise, the appropriate warm up is essential because there are maximum chances of over stretching of a joint.

  1. Static Stretching Method: Static stretching method involves gradually easing into the stretch position and holding the position. The amount of time a static stretch is help depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds. If it is to improve the range of flexibility then hold it for 30 seconds. In static stretching, it is advised to move further into the stretch position as the stretch sensation comes to lower level.

  1. Dynamic Stretching Method: Dynamic stretching consists of controlled leg and arm swings that take you gently to the limit of your range of motion. Where the event requires a dynamic movement it is appropriate to conduct dynamic stretching exercises. Start with the movement at half speed for a couple of repetitions and then gradually work up to full speed.

  1. Proprioceptive Neuro–Muscular Facilitation Technique: This technique or method is used by advanced sportspersons for gaining flexibility. PNF involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation. The following procedure is used for PNF technique:

  1. You move into the stretch position so that you may feel the stretch sensation.

  2. Your partner holds the limb in this stretched position.

  3. You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction, your partner aims to resist any movement of the limb.

  4. Your partner then moves the limb further into the stretch until you feel the stretch sensation.

  5. Then again go back to no. 2 to repeat the same procedure. Repeat the whole procedure for 3 to 4 times.

For gaining the flexibility in the shortest possible time, PNF technique is the most appropriate method for increasing or developing flexibility.

Some Guidelines for the development of Flexibility

  1. The development of flexibility should be done before puberty. It is hard to develop flexibility of other joint can be improved during the adolescence and even after that. The flexibility of hip and shoulder joint should be specifically improved before puberty.

  2. Flexibility is most likely to be reduced if the exercises are not performed to maintain it.

  3. The exercises for improving flexibility should be performed after a complete warm up. If proper warm up is not performed, there may be maximum chances of overstretching the muscles. There may be injury of the muscles, ligament or joint.

  4. Exercises for the development when the sportsperson is fresh. Under the stage of fatigue, the muscles cannot be stretched to their maximum limit.

  5. Dynamic flexibility depends on static flexibility. Dynamic flexibility is more beneficial than static flexibility in the field of sports and games.

  6. For effective improvement of flexibility sufficient number of repetitions should be performed. It is recommended that at least 10-15 repetitions of each exercise should be performed.

  7. Jerky movements should be avoided while doing the exercises for improving flexibility.

Flexibility of the body ensures active lifestyle, free from pain and injury. One can lose back pain, pain in joints and other muscles if he/she gains flexibility. We exercise regularly to maintain flexibility as it is much required in break dancing and bboying. Hope you found the article informative.

An Article By: HappyChappy And SumoPunk.

Click to Join Us On Facebook.

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