Flexibility

Flexibility is developed by regular use of stretching. Stretching increases the range of movement in the bodies joints. Increased flexibility can increase speed of movement, power available and improve agility.

Research supports stretching which improves flexibility and prevents injury in the long term and improves performance. Stretching should always be done after training/competition (i.e. warm-down) or in the evening before going to bed

The evening is perhaps the best time to work on developmental flexibility, because the tendons are less stiff in the evening, after the days activities and the connective tissue is more viscous.

It is not normal to perform static stretches before active exercise unless there are specific tight areas that need to be released. If muscles are tight so are the nerves and blood vessels that supply them. Stretching is an effective way to manage stress. Regular stretching with synchronised breathing can reduce excessive tension developing in the muscles. Stretching also maintains connective tissue and will optimise bodily functions like nutrient absorption and waste elimination and provide for better physical performance.

An individual athletes stretching program is therefore, an important part of their overall strength and conditioning

Developmental pathway

By age 8 to 9 flexibility of spine is at it's maximum

Trying to increase the spines natural range of movement can cause stress fractures to the vertebra growth plates and slipped discs

Girls 8-11, boys 10-13, prior to growth spurt, can increase amount and intensity of stretching making sure to use full range of motion. Activity rate goes up (increases) and so does requirement for flexibility training, otherwise range of motion can be reduced.

For girls 11-13, boys 13-15, growth spurt, height can grow by up to an inch a month and muscles and tendons take a little longer - particular care with spine and knees. Avoid excessive lumbar lordosis (swayback) because spine can grow quicker than muscles, can lead to bad posture and injuries. Kneecap pain may indicate the tightening of quadriceps and hamstrings caused by the rapid growth of thigh bones. In the first stage of adolescence avoid stressing the trunk with to many bends and twists.

Girls 13-15, boys 15-19 can increase intensity of flexibility training to include sport-specific stretches at adult levels.