1. Flexibility

2. “It is a range of movement at a joint.”
Definition:
“It is a range of movement at a joint.”
Good flexibility is important in many sports.
For example:
A flexible shoulders help you play tennis better.
A flexible hip, knee and ankle joints help you sprint.
A flexible spine helps divers and gymnasts move more smoothly.

3. Improving Flexibility
You can improve flexibility by using one of the following methods:
Static stretching
Active stretching
Passive stretching

4. Static Stretching A muscle is held in a stretched position.
For a warm up you hold it for 8-10 seconds. (maintenance)
For a cool-down you hold it for seconds. (developmental)

5. Active Stretching You do the work.
You stretch until you can not go no further.
When doing this do not bounce because it may cause the muscle to snap.

6. Passive Stretching You work as a pair.
Your partner does the work, holding you in a stretch for several seconds.
Be careful, you must trust your partner because too much force can injure you.

7. What else do I need to know about stretching?
The joint capsule controls around half the movement at a joint.
The rest depends mainly on your muscles and tendons.
When you stretch your muscles and tendons get stretched. This makes them more flexible so the joint can move more freely.
A flexible joint is at less risk of strain.
So stretching is part of the warm up for every training session.
Flexibility is also linked to strength.
Muscles that are stretched well can contract more strongly.

8. How do I stretch the following?
Neck
Shoulders
Triceps/biceps
Chest
Back
Groin
Quadriceps
Hamstrings
Calf