Flexibility allows us to accomplish everyday tasks of daily living such as bending over to tie our shoes or reaching to put groceries away in a cupboard. If your joints can be taken through a full range of motion with minimal effort.
Flexibility minimizes our risk of injury by allowing joints to move through their full range of motion without putting strain on ligaments or tendons.
Flexibility allows for good circulation. This circulation is necessary to provide working muscles with oxygen, nutrients and to allow for a speedy recovery following exercise.
Stretching exercises help muscles to relax, relieving tension.
Types of Manual passive stretching
(1) Static stretches
This is the "stretch and " type of stretching. This type of stretching exercise is safe and is used to increase the range of motion of a joint. There hold is an optimum time and place for static stretching exercises. Static stretching exercises are just as important to your overall fitness as strength training and endurance exercises.
(2) Passive Stretching
Passive stretching is achieved as the name implies, through the use of mechanical devices, the assistance of gravity, or use of a partner. Muscles around the joint undergoing a passive stretch remain inactive.
(3) Dynamic stretching
Dynamic stretching requires a combination of strength and flexibility. Dynamic stretching is the act of taking a muscle to the end of its range and then rather than holding the stretch contracting the muscle that is being stretched. In these exercises help to increase flexibility, strength, muscle coordination and balance. This type of stretching done before an athletic event will help to improve performance.
we can strengthen a muscle in its new range.
(4) Ballistic Stretching
Ballistic stretching involves bouncing into a range when the muscle is not prepared or relaxed such that it can enter that range. This type of stretching can be dangerous if done without supervision or training by a professional.
(5) Proprioceptive Neuromuscular Facilitation (PNF Stretching)
PNF uses the application of neurophysiological principles to the manual treatment and evaluation of neuromuscular dysfunctions. The goal of using PNF is to facilitate an optimal structural and neuromuscular state. This achieves a better distribution of forces across the musculoskeletal system and reduces inherent functional stress that may be caused by inadequate muscular control.
(6) Myofascial Stretching
Fascia is a continuous, three-dimensional network of connective tissues that enclose all structures in the human body. The function of fascia is to provide support and transmits forces from muscles across limbs. Fascia connects all tissues of the body, so when fascia is tight or adherent it can alter biomechanics and posture.