Flexibility can be defined as the ability to execute movements with greater amplitude or range. It is affected by muscle length, joint structure tendons, ligaments, and other factors.
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.
2. 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 held depends on one’s purpose. If it is a part of cool down, then the stretch should be held for 10 seconds.
3. 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.
