Flexibility. Is it important?

Flexibility consists of different parts:

General flexibility – includes all main and most important joints. This includes the shoulder joint, hip joint and spine. Yet their movement and evaluating it are very relative as there is great difference between professional sport and amateur sport.

Special flexibility – this presumes good flexibility in a certain joint which important for the athlete in their field.

Active flexibility – highest amplitude of movement in one muscles, contributed to by the agonist – contraction of muscles and simultaneous good stretching level of antagonists.

Passive flexibility – the highest possible amplitude of movement in one joint, which the athlete can achieve by stretching the muscles with external help. Passive flexibility is higher than active flexibility; the difference is called flexibility reserve. The flexibility can be increased by strengthening the agonist muscles and stretching the antagonists.

Static flexibility – continuously keeping a stretching position, characteristic of stretching.

Good flexibility is very important in performing correct movements in sport. Flexibility is directly connected to good sports technique and other physical abilities, this also in case of vertical jump. In order to achieve a good vertical jump, the flexibility of the whole body, including the upper and lower body needs to be good. If you have achieved good flexibility, you are able to make necessary movements more quickly, powerfully, precisely and longer. Yet your flexibility is affected by many different factors such as your physical form, muscle mass, fat tissue and connective tissue. An important role is played by the air temperature. In addition to external factors, an important role is also played by the temperature of the muscle itself, your age, sex, health, hormones, time and biorhythms.

Now we will look at how good flexibility affects our different attributes.

Strength – in case of better flexibility it is possible to perform the movements more powerfully and quickly as your movement is higher and the resistance of antagonists smaller.

Speed – flexibility affects your technical skills when performing quick movements. An ankle with good flexibility is important for good jumping.

Resistance – good flexibility is actually important for resistance as it ensures more economic technique and therefore reduces energy consumption.

Finally, it should not come as a surprise to anyone that good flexibility reduces significantly the threat of injuries. You ask how? Here is the answer. Good flexibility ensures better elasticity, movement, ability to relax and tolerate stress of your muscles. All these qualities reduce the threat of injuries, as they prevent the shortening of the muscle and tensions in places where the muscles and tendons connect, which may cause different injuries. Also your muscle tone is improved, especially after strength and speed training. Flexibility exercises also help to improve the psychological state.

The movement of joints can be improved by performing stretches regularly. The flexibility receptors, through which the muscle tone is guided by the central nervous system, are anatomically correct. When jumping high the abdominal and back muscles should be in tone all the time in order to keep the body upright and in a correct position. If the muscles are not flexible, good results cannot be achieved. On the other hand, the flexibility receptors of muscles help to prevent overstretching muscles, which may cause injuries.

The level of flexibility is also affected by age! Getting older brings along the decline of elastic muscle fibres, destruction of cells and loss of liquid (in a small extent). However, the elasticity of muscles, ligaments and tendons of women is higher than the one of men. This is caused by higher levels of the oestrogen hormone, which on the one hand causes higher liquid retention and on the other had higher levels of fat and smaller reserves of carbohydrates in the organism. Therefore, with regard to a lower density of tissues, women’s flexibility is better. If you have performed flexibility exercises for 6 weeks, the level will be maintained for 2 weeks and then there will be degradation.

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