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.