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and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly, coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury.
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Flexibility is improved by stretching. Stretching should only be started when muscles are warm and the body temperature is raised. To be effective while stretching, force applied to the body must be held just beyond a feeling of pain and needs to be held for at least ten seconds. Increasing the range
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Externally, anything from the weather outside to the age of the performer can affect flexibility. General tissues and collagen change with age influencing the individual.As one ages, performing activities of daily living without pain becomes much harder. By stretching often, one can maintain a level
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Movement demands include strength, endurance and range of motion. Training oversights occurs when the body is overused. Internally, the joints, muscles, tendons, and ligaments can affect one's flexibility. As previously mentioned, each part of the body has its own limitations and combined, the range
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is classified as the ability to complete a full range of motion of a joint. This is a release of energy with proper timing for the muscles to contract. It also controls movement as the speed increases while stretching parts of the body. This form of stretching prepares the body for physical exertion
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is separate from all other forms of stretching. It does not include stretching, but rather a bouncing motion. The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury.
224:
and Golgi tendons. Spindle cells, located in the center of a muscle, send messages for the muscle to contract. On the other hand, Golgi tendon receptors are located near the end of a muscle fiber and send messages for the muscle to relax. As these receptors are trained through continual use,
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Stretching for too long or too much can give way to an injury. For most activities, the normal range of motion is more than adequate. Any sudden movements or going too fast can cause a muscle to tighten. This leads to extreme pain and the performer should let the muscle relax by resting.
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so one needs to be careful while doing it. While most stretching does not cause injury, it is said that quick, ballistic stretching can if it is done incorrectly. If a bone, muscle or any other part is stretched more than its capacity it may lead to dislocation or muscle pulls.
70:
that cross the joints to induce a bending movement or motion. Flexibility varies between individuals, particularly in terms of differences in muscle length of multi-joint muscles. Flexibility in some joints can be increased to a certain degree by
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Performers should be aware of over-stretching. Even basic things such as clothing and equipment can affect a performance. Dance surfaces and lack of proper shoes can also affect a performer's ability to perform at their best.
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includes holding an extended position with just the strength of the muscles such as holding the leg in front, side or behind. Static-active flexibility requires a great deal of strength, making it the hardest to develop.
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stretching becomes easier. When reflexes that inhibit flexibility are released the splits then become easier to perform. The splits use the body's complete range of motion and provide a complete stretch.
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are not stretchy, but are extremely strong so that even if the bone were fractured the tissue would remain in place. The white tissue allows subjective freedom of movement. The yellow
252:
of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual.
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which cover, cushion and nourish the joint and surfaces of each. Increasing muscular elasticity of the joint's range of mobility increases flexibility.
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by Gigi
Berardi, the author mentions three limiting factors: occupational demands, movement demands, and training oversights.
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is permeable and is extensively distributed throughout the body. This tissue acts as a general binder for all other tissues.
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of motion can be affected. The mental attitude of the performer during the state of motion can also affect their range.
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Flexibility : a concise guide to conditioning, performance enhancement, injury prevention, and rehabilitation
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is the condition of having flexibility to a positive or superior degree, which is also spoken of as a person
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Each individual is born with a particular range of motion for each joint in their body. In the 1964 book
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Raoul
Gelabert's anatomy for the dancer with exercises to improve technique and prevent injuries
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Muscle tissue is made of a stretchy material. It is arranged in bundles of parallel fibres.
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Tendons are not elastic and are even less stretchy. Tendons are categorized as a
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Ligaments are composed of two different tissues: white and yellow. The white
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https://web.archive.org/web/20120724082853/http://everythingskating.com/
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Canada: Twin Eagles
Educational & Healing Institute, 1994. Print.
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Swischuk, Leornard E. "Doing the Splits: Heard A Pop--Cannot Walk."
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can be stretched considerably and return to its original length.
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a common exercise component to maintain or improve flexibility.
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480:. Pelham, Thomas W., Holt, Jason. Totowa, N.J.: Humana Press.
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of musculoskeletal fitness that will keep them feeling well.
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63:
745:
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3rd ed. Princeton, NJ: Princeton Book
Company, 1991. Print.
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185:
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Anatomical range of movement of a joint or series of joints
168:. Connective tissue supports, surrounds, and binds the
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https://www.flickr.com/photos/71035721@N00/2972933329
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2nd ed. London: Hodder & Stoughton, 2004. Print.
172:. They contain both elastic and non-elastic tissue.
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Princeton, NJ: Princeton Book
Company, 1987. Print.
706:Caroline Zhang in 2008 Skate Canada International.
549:
735:Dancer's Guide to Injuries of the Lower Extremity
686:Liedarback, "General considerations," p. 59.
475:
900:
728:The Healthy Dancer: Dance Medicine for Dancers.
613:2nd ed. Routledge, NY: Routledge, 2005. Print.
520:
552:The Science of Yoga: The Risks and the Rewards
373:Some people get injuries while doing yoga and
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737:(New York: Cornwall Books, 1985), p. 14.
726:Ryan, Allan J., and Robert E. Stephens, eds.
120:The joints in a human body are surrounded by
744:23.11 (2007): 842-3. Web. 8 Sep. 2010. <
672:Champaign, IL: Human Kinetics, 2004. Print.
606:Dubuque, IA: Wm. C. Brown Co., 1964. Print.
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582:Dance Injuries: Their Prevention And Care.
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723:London: Bantam Books, 1984. Print.
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719:Reinking, Ann, and Linda Szmyd.
646:. New York: Danad, 1964; 51-57.
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19:For other uses of the term, see
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34:by former Olympic gymnast
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774:About.com on Front Splits
764:Mayo Clinic on Stretching
746:http://ovidsp.tx.ovid.com
604:Foundations For Movement.
589:Essential Guide to Dance.
310:
101:
742:Pediatric Emergency Care
691:Gymnast jumping on beam.
626:Stretching Without Pain.
602:Barratt, Marcia, et al.
670:Conditioning for Dance.
556:. Simon and Schuster.
526:Berardi (1964), p. 34.
517:Berardi (1964), p. 37.
508:Berardi (1964), p. 35.
461:Barratt (1964), p. 27.
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721:The Dancer's Workout.
535:Blakey (1994), p. 20.
452:Ashley (2004), p. 14.
443:Blakey (1994), p. 33.
434:Blakey (1994), p. 30.
425:Blakey (1994), p. 26.
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416:Blakey (1994), p. 9.
304:Ballistic stretching
759:NYU on Hip injuries
580:Arnheim, Daniel D.
261:Dynamic flexibility
126:articular cartilage
97:Anatomical elements
888:Dynamic stretching
867:Passive stretching
779:2010-03-02 at the
714:Wikimedia Commons.
699:Wikimedia Commons.
681:Wikimedia Commons.
677:Split, gymnastics.
668:Franklin, Eric N.
663:Wikimedia Commons.
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122:synovial membranes
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87:having flexibility
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883:Static stretching
862:Active stretching
716:Web. 4 Dec. 2010.
701:Web. 4 Dec. 2010.
689:McCharles, Rick.
683:Web. 4 Dec. 2010.
665:Web. 4 Dec. 2010.
659:Stretching. 2009.
563:978-1-4516-4142-4
546:Broad, William J.
292:active stretching
239:American football
218:Stretch receptors
213:Stretch receptors
166:connective tissue
60:range of movement
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679:2005. Own Work.
611:Finding Balance.
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57:anatomical
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299:Ballistic
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191:The
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