Types of Models of Flexibility

Stretching is important for maintaining flexibility in your joints and keeping your body primed for physical activity. There are three major types of stretching: dynamic, active and passive. Each type is used for a specific purpose, and they offer differing yet complementary benefits. Knowing how each type is different allows you to tailor a personal stretching plan that will help you meet your fitness goals.
    • Various kinds of stretching offer differing flexibility benefits.

    Types

    • There are two major types of flexibility: static and dynamic. Dynamic flexibility is also known as kinetic flexibility, and it involves moving a limb through its entire range of motion to enhance its flexibility. Static flexibility, on the other hand, requires an individual to stretch a body part to the furthest point comfortable and holding that position for a period of time. Both types are important and should be incorporated into a workout routine in order to maintain or enhance the flexibility of muscles and joints.

    Features

    • Dynamic flexibility allows a joint to move through its entire range of motion in controlled manner, simulating the movements that may be involved in sports or exercise. An example of dynamic flexibility stretch are the exaggerated movements of jumping jacks or lunges.

      Static flexibility comes in two subcategories: active and passive. Active flexibility exercises are those in which you use your muscles to hold an extended position; many yoga poses are static-active because they require activation of muscle groups. Passive flexibility exercises are similar to active, but do not require activation of muscles to hold the poses; splits are considered a static-passive flexibility exercise.

    Benefits

    • Flexibility exercises, whether static or dynamic, are important for maintaining optimal range of motion in joints. Dynamic flexibility exercises offer the benefit of letting joints move through an entire range of movements, which make them ideal for warming up before physical activity. High-steps, arm circles and leg swings are dynamic exercises that "loosen up" joints for activity. Active flexibility exercises are used to increase the maximum range of motion of joints by stretching the tendons that attach muscles to joints. Some major benefits of flexibility exercises are reduced risk of injury, improved performance in physical activities and better posture.

    Misconceptions

    • A common misconception about flexibility is that it is only important for athletes in activities that require it, such as dancing or gymnastics. In actuality, flexibility increases performance in all types of sports and reduces the risk of pulling a muscles when exerting yourself physically. Other misconceptions are that it takes a long time to develop the flexibility needed to pull off moves like the splits and that this kind of exaggerated flexibility should be the goal of stretching. The truth is that while the splits serve as a sign of great flexibility, they are not an end to be aimed for. Even adding a couple of stretches to your workout routine adds up quickly, and quick gains are possible this way.

    Considerations

    • The best way to maximize the results from any stretching exercise is to incorporate these stretches into your routine and do them both before and after every workout. Keep in mind that stretching is going to be slightly uncomfortable as you are pushing the limits of what your body is used to. However, a stretch should never be painful, and a stretch should never be held for longer than 20 to 30 seconds. Try to keep a solid mix of both static and dynamic flexibility exercises in order to maximize the benefits that you get from stretches.