Athlete Flexibility Training

Repeated Stretching Method. Based on the ability of muscles to stretch significantly more with multiple repetitions of an exercise with a gradual increase in the range of motion. At first, the exercise is performed with a small range of motion, increasing it to the maximum by the 8th to 12th repetition. The limit of the optimal number of repetitions of the exercise is the beginning of the decrease in the range of motion. Static Stretching Method. This method is based on the dependence of the magnitude of stretching on its duration. First, you need to relax, and then perform the exercise, holding the final position from 10-15 seconds to several minutes. Static stretching exercises can also be performed with a partner. When performing static stretching, special attention should be paid to breathing and increasing the range of motion on the exhale. The art is to relax during tension. Flexibility is usually reduced until 8-9 am, but training for its development at this time is very effective. In cold weather, when the body cools down, flexibility decreases, when the external temperature increases, after a warm-up - it increases. Fatigue reduces active flexibility, but can contribute to the manifestation of passive. Flexibility is a unique quality that is recommended to be used in the warm-up to prepare muscles and joints for physical activity, during training to relax tense muscles and at the end to restore soft tissues and joints after the activity. Flexibility depends on the structure of the body, elasticity of soft tissues, age, gender, genetics, characteristics, level of physical activity, and old injuries or health problems affect the range of motion. In modern society, a sedentary lifestyle has a negative impact on our body. Almost everyone suffers from muscle imbalance, which leads to poor posture, and that in turn causes poor body positioning, which usually ends in injuries or health complications. It is very important to have a developed range of motion in the joints. All segments of the kinetic chain (the chain of joints and other body tissues, as well as the nervous system, that act together) must be in mutual balance to avoid postural distortion and muscle strain. Paying special attention to flexibility can reduce the risk of muscle imbalance, improve the performance of other physical qualities, and also easily overcome obstacles encountered in the routine of everyday life.