Flexibility refers to the ability to move joints through their entire range of motion, from a flexed (bent) to an extended (straight) position. The flexibility of a joint depends on many factors including the length and suppleness of the muscles and ligaments and the shape of the bones and cartilage that form the joint. Flexibility can be genetic, but it can also be developed by stretching.

Flexibility is an important component of fitness and exercise tends to increase the amount of flexibility in a joint. Flexibility is also specific to the type of movement needed for a sport so it is more important for some sports than others. Cyclists, for example, require less hip flexibility than hurdles, and swimmers need more shoulder flexibility than runners.

Can You Increase Flexibility?

Improving flexibility is done mainly by performing stretching exercises. The most common forms of stretching exercises are static, sustained stretching exercises that are slow and controlled. Static stretches are thought to be safe for most people. They involve a slow, gentle stretch of the muscle that is held in a lengthened position for 10 to 60 seconds and repeated about three times.

Another type of stretching exercise is called dynamic stretching. Dynamic stretching involves gradual increases in your range of motion and speed of movement with a controlled swing (not bounce) that reach the limits of your range of motion in a controlled manner. You never force this type of stretch. Examples of dynamic stretching are slow, controlled leg swings, arm swings, or torso twists.

Dynamic stretching exercises improve flexibility required in most sports and are often performed after a warm up before aerobic exercise training. Dynamic stretching exercises includes 10 to 12 repetitions of the movement.

How to Increase Flexibility

Before stretching, it's important to warm up the muscles and joints. Stretching cold, tight muscles can lead to injury, so perform some gentle joint rotation exercises and an easy aerobic exercise first. Joint rotations are done by using small, slow circles (clockwise and counterclockwise) at every joint until they all move smoothly and easily. You can also do some marching or even jumping jacks to raise your core temperature and increase your circulation before you stretch.

For a stretch exercise to improve flexibility, it needs target the specific joint and provide enough stretch to the muscles and ligaments over time to allow an adaptation to a new, increased, range of motion. Basically, what this means is that when you stretch, you need to feel the tightness and slight burning sensation that comes from going slightly beyond your normal range of motion. By doing so, you will develop a new range of motion over time. It is important to avoid over-stretching the muscles and causing an injury or muscle strain. The recommendation is to stretch to the point of mild discomfort but not to the point of pain.

To develop long-term improvements in flexibility, stretch every other day for at least six weeks. Keep in mind that when you stop using or stretching this new flexibility, you are likely to lose the gains you made.

The Benefits of Flexibility

As a footballer, keep in mind that overall flexibility is less important than having the right flexibility for football. Having more flexibility doesn’t necessarily mean fewer injuries and an athlete with poor flexibility isn’t more likely to get injured. The key is to have the right flexibility for your sport, so you can easily move through the range of motion without straining muscles.

In fact, research also supports the idea that performing a proper before exercise is far more likely to help reduce injuries. Warm up by lightly exercising the major muscle groups to be used in football. Your coach will help you with this area. You can also warm up with marching, arm circles, or starting at a very slow pace.

Flexibility and Strength Training

If you lift weights, it’s every more important that you stretch, and the best time to stretch is right after a workout. Static stretching of fatigued muscles can increase flexibility and improve muscle building. Static stretching helps loosen muscles, removes lactic acid and prevent the muscle tissues from healing at a shorter length after a heavy workout.

Can You Be Too Flexible?

It is possible for the muscles and ligaments around a joint to become too flexible. Extreme flexibility may be due to loose ligaments and muscles which may offer less joint support and may even increase the risk of injuries such as joint dislocations. Excessive flexibility can be just as bad as not enough.

Proper Stretching Technique

• Perform balanced stretching. This means you should always stretch the muscles on both sides of your body evenly. Don’t stretch one side more than the other side.

• Avoid over-stretching. Never stretch to the point of pain or discomfort. You will feel slight tension or a pull on the muscle at the peak of the stretch.

• Go slow! Always stretch slowly and evenly. Hold the stretch for about fifteen seconds and release slowly as well.

• Never bounce or jerk while stretching. This can cause injury as a muscle is pushed beyond it’s ability. All stretches should be smooth, and slow.

• Don't forget to breathe. Flexibility exercises should be relaxing. Deep easy, even breathing is key to relaxation. Never hold your breath while you stretch.

Recommended Stretches

Hamstrings

Sit on the floor with one leg straight in front of you and the other leg bent (with the sole of the foot touching the inside thigh of the outstretched leg). Keep your back straight and lean forward from the hips. Slide your arms forward toward your outstretched foot. Stop when you feel a pull in the hamstring. Hold for 15 seconds and repeat with the other leg extended.

Hips

Lie on your back. Bend your left leg and bring it toward you. Grasp your left knee gently with your right hand and pull it slightly down and to the right until you feel a stretch. Turn your head to the left. Your right leg should stay flat on the floor. Hold for 10 seconds and repeat with the other leg.

Low back

Lay flat on the floor with knees bent. Use your hands to pull them toward your chest. Lift your head and shoulders off the floor until your head is approximately six inches from your knees. Cross your ankles. Gently rock yourself back and forth in this position for 30 seconds.

Quadriceps

Lie on your right side with your right knee bent at a 90-degree angle. Bend your left leg and hold onto the ankle with your left hand. Gently pull your left heel in toward the left side of your butt. As soon as you feel a stretch in your left quad, slowly lower your left knee toward the floor behind your right knee. Hold for 15 seconds and repeat with the other leg.

Calves

Stand an arm's length away from a wall with your feet shoulder-width apart. Slide the left foot back approximately 18 inches, keeping the knee straight and both heels flat on the floor. Bend your right knee and slowly move your pelvis forward until you feel a stretch in the calf and Achilles of the left leg. Hold for 15 seconds and repeat with the other leg.

Flexibility Training
Sport Fitness Advisor