GCSE PE Revision - Flexibility

Flexibility has many different names, such as mobility and suppleness, but they are all the same thing. Flexibility is how far your joints move which depends on the elasticity of your muscles.

Being flexible is really important in most sports, not just ballet and gymnastics! Being flexible helps:

Make your movements more efficient, meaning you have more energy available for other aspects of your performance
Avoid injuries as flexible muscles are not as easy to over stetch
Flexible people generally have better posture which helps avoid aches and pains, as well as back problems and eventual deformity
Stretching helps to prepare you for exercise as it is a good way of warming up

Improving Flexibility

Stretching regularly is the best way of improving your flexibility. Stretches can be either active or passive:

Active Stretches

You move the joint to the point where you can feel a gentle stretch in the muscle belly
Hold the position, don't bounce
If the stretching sensation fades, move a little further into the stretch until it returns and hold again
Stretches shouldn't hurt, if it does, ease off

Passive Stretching

This involves a partner moving your body part for you
For example they may lift your leg up when you lay on the floor to stretch your hamstrings
It is important that you communicate with your partner to tell them when you can feel a stretch, when it fades and most importantly, if it hurts

It is important to work towards being flexible all over you body. Most people will have flexible knee joints, because we use them more on a day-to-day basis and regularly stretch the quadriceps and hamstrings. However, most people have very inflexible hips and backs because they are not so commonly stretched.