An Update on Flexibility

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Most medical professionals, coaches, and athletes consider flexibility training an integral component of any conditioning program. Definitive research will assist in dispelling common misconceptions often associated with flexibility training. The purpose of this article is to provide an update on the latest research regarding flexibility training.

Keywords: flexibility; static stretching; dynamic range of motion

Most medical professionals, coaches, and athletes consider aerobic conditioning, strength training, and flexibility to be integral components in any conditioning program (7, 10, 19, 20, 25, 31). Some of the proposed benefits of enhanced flexibility are reduced risk of injury (7, 10, 19, 20, 25, 31), pain relief (20), and improved athletic performance (3, 50). A lack of definitive research makes it difficult to make recommendations regarding an effective flexibility program.

The purpose of this article is to provide an update on the latest research regarding flexibility training. Definitive research will assist in dispelling common misconceptions often associated with flexibility training.

Full range of motion across a joint is dependent on 2 components: joint range of motion and muscle length (52). Joint range of motion is the motion available at a single joint and is influenced by bony structures, ligaments, and the capsule. Muscle length and flexibility are used interchangeably to describe the ability of a muscle to lengthen to allow 1 joint (or more than 1 joint in a series) to move through a range of motion (ROM). Loss of flexibility is defined as a decrease in the ability of a muscle to deform (52).

Other authors have defined flexibility in a similar fashion. Anderson and Burke (3) defined flexibility as the range of motion of a joint or series of joints that are influenced by muscles, tendons, ligaments, bones, and bony structures. DeVries (14) suggested that flexibility is the measured range of motion available about a joint or series of joints.

Types of Stretching

Ballistic Stretching

Ballistic stretching is a technique involving a rhythmic bouncing motion. The muscle to be stretched is held stationary while the nonstationary lever is rhythmically bounced. The bouncing utilizes the momentum of the extremity to lengthen the muscle (3). Significant increases in ROM have been documented through the use of ballistic stretching, but many argue that the rigorous energy used in this...