Flexibility Facts For

Women

Marci LallWeight Loss & Body Sculpting Specialisthttp://www.marcilall.com

Flexibility Can Be Defined As:

• “The range of motion of a joint or a series of joints”

• “The ease of movement and how well we can bend or stretch without limitations”

Types of Flexibility:

• Static

• Dynamic

• Ballistic

Static• Holding a stretch position for a period of time. (Also

known as isometric contraction)

• When your muscle is stretched in a held position for a period of time.

• The objective is for the muscles to relax and lengthen.

• Hold position for 12-15 seconds 2-4 reps Or 1 rep for 30 sec.

• The most beneficial type of stretch to increase your range of motion. It is also the safest type of stretch and decreases your chance of getting inured.

Dynamic

• Lengthened or stretching your muscles in a repeated action slowly and gently.

• Don’t confuse dynamic stretching with ballistic stretching!

• When applying dynamic stretches make sure you don’t bounce or have any "jerky" movements.

Ballistic

• When you stretch your muscles quickly (momentum can build and result in muscle or tendon tears).

• This type of stretching is not recommended due to muscle soreness and high chances of injury.

• In other words - STAY AWAY FROM THIS TYPE OF STRETCHING.

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