Exercises improving joint mobility (flexibility)

  • Flexibility is the skill that enables us to perform the movements in a big range in the joints.
  • The maximum development of flexibility is not necessary. The most significant is the mobility of the dorsal segment of the spine, the hip and the shoulder joints.
  • The factors that affect flexibility are:
  • the elasticity of muscles and joint ligaments;
  • the amount of the resting tension of the muscles;
  • relaxation skills;
  • technical skills;
  • outdoor temperature, time of the day.

Exercises:

  • Every gymnastic exercise contributes to improvement of flexibility, if it is of the biggest possible range, and if it is done in a series, with several repetitions, at a quick or average pace.
  • Static exercises are also suitable for the improvement of flexibility. In this case the task is that the body should remain motionless, with the maximum range of the joints.
  • Passive static exercises (the position of the body is maintained with the help of an external force) are at least as effective as the dynamic exercises.

Methodological aspects:

  • Flexibility can be improved more easily in childhood, later on it develops a negative relationship with muscle strength.
  • At the application of the exercises, particularly of the static ones, the procedure must be very careful and disciplined, so as to avoid strains and injuries.
  • In general, flexibility should be improved in the second half of the warm-up exercises; at the end of the session; before and after the improvement of strength.
  • Stretching exercises should be done in series, and they should be repeated in every series several times, until a mild pain is felt.
  • In case of active exercises, the improved flexibility can be maintained for a longer period than after passive exercises.
  • Flexibility should be improved only to such an extent that it ensures the free performance of the movement forms.
  • Exercises of flexibility can also feature as home work for our sportsmen.