Aspects of Flexibility

Aspects of Flexibility

Four Major Joints
Fixed	Type of joint that is considered immovable; found in the skull as fused sutures.
Pivot	The pivot joint allows rotation to occur; found in the neck and lower arm (forearm).
Hinge	The hinge joint permits back and forth movement (not side to side); found in the elbow and knee.
Ball and Socket	The ball and socket joint allows movement in many directions; found in the hip and shoulder.

Benefits of Flexibility

1. Reduces Injuries

A person with a low level of flexibility is more prone to injury. Injury can occur not only during exercise bouts, but also while performing everyday tasks (putting away groceries, washing the car, lifting a child, etc.).

2. Decreases Low Back Pain

An estimated 80%+ of the population suffer from low back pain. Stretching of the low back muscles is not all a person can do to help reduce low back pain. One can also stretch the hamstrings (posterior upper leg) as well. Because the hamstrings of the legs attach to the bones associated with the back, proper stretching will increase the flexibility of the back.

3. Prevents Post Exercise Soreness

After an exercise bout, muscles become fatigued and shortened because of the work phase of the exercise. Stretching during warm-up and cool down lengthen shortened muscles, relax contracted muscles, and help prevent muscle soreness.

4. Relieves Emotional Tension

During work, test taking, or any other number of situations many people get "stressed out" and feel tension starting to build in certain muscles. For example, after typing on a computer for a lengthy period of time a person will stop and roll their head side to side trying to stretch their neck in the process. Stretching is a good relaxation tool that an individual can use to relieve the stress they may face on a daily basis.

Flexibility Exercises

Trunk and Shoulder Extension

Extend both arms overhead as high as possible

Trunk and Shoulder Rotation

Hold arms out to side at shoulder level and rotate body left/right

Hamstring Stretch

Sit on floor with both legs straight in front of you
Reach toward feet and hold 8-15 seconds

Quadriceps Stretch

Bend right or left leg backward
Grasp foot with opposite hand and hold 8-15 second

Calf Stretch

Face and lean against a wall with out stretched arms
With legs and body straight bend arms slightly
Feet stay flat on the floor
Hold 8-15 seconds

Groin Stretch

Sit on floor with soles of feet together
Grasp ankles with hands
Press elbows against knees
Hold 8-15 seconds

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