Flexibility is the ability to perform a joint action through a range of motion, or movement. In any movement there are two groups of muscles at work:

• Protagonistic muscles which cause the movement to take place.
• Opposing the movement and determining the amount of flexibility are the antagonistic muscles.

Adequate range of motion at all body joints is a must for sport participation. Muscles that are tight and restrict movement not only limit performance, they also represent an injury waiting to happen. Hard exercise shortens muscles and makes them more susceptible to pulls and strains. Therefore, the more physically active you are, the more you need to stretch. The objective of flexibility training is to improve the range of stretch of the antagonistic muscle groups.

There are various techniques and methods of stretching. They may be grouped as Static, Ballistic and Assisted. In both Static and Ballistic stretching exercises the athlete in control of the movements. In Assisted stretching, the movement is controlled by an external force, which is usually a partner.

Static Stretching

Static stretching involves gradually easing into the stretch position, and holding the position. The amount of time a static stretch is held may be anywhere from 6 seconds to 2 minutes in length. Often in static stretching, you are advised to move further into the stretch position as the stretch sensation subsides.

Ballistic Stretching

Ballistic stretching involves some form of rapid movement into the required stretch position. Where the event requires a ballastic movement, then it is appropriate and perhaps necessary to conduct ballistic exercises. Start off with the movement at half speed for a couple of repetitions and then gradually work up to full speed. Appropriate preparatory stretching exercises should be conducted before any ballistic exercises are carried out.

Assisted Stretching

Assisted stretching involves the assistance of a partner in the stretching movement. It is very important for the partner to fully understand what their role is for the stretch, otherwise the risk of injury could be great. Partner stretches and Proprioceptive Neuromuscular Faciliation (PNF) are very effective stretching techniques.

Have your partner assist you to maintain the stretch position, or help you ease into the stretch position as the sensation of the stretch subsides. You should aim to be full relaxed and breathe easily throughout the exercise. Partner assisted stretches are best used as developmental exercises, with each stretch being held for 30 seconds.

Assisted Stretching PNF Techniques

• Move into the stretch position so that you can feel the stretch sensation.
• Have your partner hold the limb in this stretch position.
• Push against your partner by contracting the antagonistic muscles for 6-10 seconds, then relax. During the contraction your partner should aim to resist any movement of the limb.
• Your partner will then move the limb further into the stretch until you feel the stretch sensation.
• Go back to the second point and repeat this procedure 3-4 times before the stretch is released.

Static methods of stretching produce far fewer instances of muscle soreness, injury and damage to connective tissue, than the ballistic methods. Static methods are simple to carry out and may be conducted virtually anywhere. For maximum gains in flexibility in the shortest possible time, the PNF technique is the most appropriate. Where the technique requires ballistic movement, then ballistic stretches should be employed. When conducting flexibility exercises, it is recommended to perform them in the following order - Static, Assisted, then Ballastic.

Stretching exercises should be a part of every warm up ritual. It is also beneficial to conduct stretching exercises as part of the warm down routine, but should not include ballastic exercises as the muscles are fatigued and more prone to injury.