Flexibility refers to the range of motion of the musculoskeletal system. It is
trainable, but only when it is done correctly. Warming-up should not be confused with
training for an increase in range of motion. Flexibility is a logical prerequisite to
performing athletic skills with ease, efficiency, and safety. If stretching is done on a
regular basis, there will be an increase in the range of motion at specific joints. The
stretching will help to improve human movement, whether it is athletics or engaging in
physical activity, the circulation of blood and oxygen to the active tissues, and the pain
and soreness that results from using the muscles. In general, there are four methods to
increase and maintain flexibility: (1) static stretching; (2) ballistic (or dynamic)
stretching; (3) contract-relax stretching (also called PNF, proprioceptive neuromuscular
facilitation); and (4) passive stretching.
Keywords: Ballistic stretching, Contract-relax stretching, Human movement,
Muscle soreness, Passive stretching, Static stretching.
