Flexibility (anatomy)
Flexibility is the anatomical range of movement in a joint or series of joints, and length in muscles that cross the joints to induce a bending movement or motion. Flexibility varies between individuals, particularly in terms of differences in muscle length of multi-joint muscles. Flexibility in some joints can be increased to a certain degree by exercise, with stretching a common exercise component to maintain or improve flexibility.
Limberness is the condition of having flexibility to a positive or superior degree, which is also spoken of as a person having flexibility or being flexible.
Anatomical elements
Joints
The joints in a human body are surrounded by
Ligaments
Ligaments are composed of two different tissues: white and yellow. The white
Tendons
Tendons are not elastic and are even less stretchy. Tendons are categorized as a
Areolar tissue
The
Muscle tissue
Muscle tissue is made of a stretchy material. It is arranged in bundles of parallel fibres.[3]
Stretch receptors
Stretching
Flexibility is improved by stretching.[5] Stretching should only be started when muscles are warm and the body temperature is raised. To be effective while stretching, force applied to the body must be held just beyond a feeling of pain and needs to be held for at least ten seconds. Increasing the range of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual.[6]
Dynamic
Static-active
Ballistic
Limits
Each individual is born with a particular range of motion for each joint in their body. In the 1964 book Finding Balance by Gigi Berardi, the author mentions three limiting factors: occupational demands, movement demands, and training oversights.[8]
Internal factors
Movement demands include strength, endurance and range of motion. Training oversights occurs when the body is overused.[9] Internally, the joints, muscles, tendons, and ligaments can affect one's flexibility. As previously mentioned, each part of the body has its own limitations and combined, the range of motion can be affected. The mental attitude of the performer during the state of motion can also affect their range.
External factors
Externally, anything from the weather outside to the age of the performer can affect flexibility. General tissues and collagen change with age influencing the individual.[further explanation needed]As one ages, performing activities of daily living without pain becomes much harder. By stretching often, one can maintain a level of musculoskeletal fitness that will keep them feeling well.
[7] Performers should be aware of over-stretching. Even basic things such as clothing and equipment can affect a performance. Dance surfaces and lack of proper shoes can also affect a performer's ability to perform at their best.[10]
Signs of injury
Stretching for too long or too much can give way to an injury.[11] For most activities, the normal range of motion is more than adequate. Any sudden movements or going too fast can cause a muscle to tighten. This leads to extreme pain and the performer should let the muscle relax by resting.
Risk of injury
Some people get injuries while doing yoga[12] and aerobics [citation needed] so one needs to be careful while doing it. While most stretching does not cause injury, it is said that quick, ballistic stretching can if it is done incorrectly.[7] If a bone, muscle or any other part is stretched more than its capacity it may lead to dislocation or muscle pulls.
See also
References
Bibliography
- Arnheim, Daniel D. Dance Injuries: Their Prevention And Care. 3rd ed. Princeton, NJ: Princeton Book Company, 1991. Print.
- Ashley, Linda. Essential Guide to Dance. 2nd ed. London: Hodder & Stoughton, 2004. Print. ISBN 978-0340803202.
- Barratt, Marcia, et al. Foundations For Movement. Dubuque, IA: Wm. C. Brown Co., 1964. Print.
- Berardi, Gigi. Finding Balance. 2nd ed. Routledge, NY: Routledge, 2005. Print. ISBN 978-0415943390.
- Blakey, W P. Stretching Without Pain. Canada: Twin Eagles Educational & Healing Institute, 1994. Print. ISBN 978-1873017050.
- Como, William. Raoul Gelabert's anatomy for the dancer with exercises to improve technique and prevent injuries. New York: Danad, 1964; 51-57. ASIN B000XYUX4Q.
- Dilmen, Nevit. Stretching. 2009. Own Work. Wikimedia Commons. Web. 4 Dec. 2010.
- Franklin, Eric N. Conditioning for Dance. Champaign, IL: Human Kinetics, 2004. Print.
- FvS. Split, gymnastics. 2005. Own Work. Wikimedia Commons. Web. 4 Dec. 2010.
- Liedarback, "General considerations," p. 59.
- McCharles, Rick. Gymnast jumping on beam. 2008. https://www.flickr.com/photos/71035721@N00/2972933329. Wikimedia Commons. Web. 4 Dec. 2010.
- Pare, Caroline. Caroline Zhang in 2008 Skate Canada International. 2008. https://web.archive.org/web/20120724082853/http://everythingskating.com/. Wikimedia Commons. Web. 4 Dec. 2010.
- Reinking, Ann, and Linda Szmyd. The Dancer's Workout. London: Bantam Books, 1984. Print.
- Ryan, Allan J., and Robert E. Stephens, eds. The Healthy Dancer: Dance Medicine for Dancers. Princeton, NJ: Princeton Book Company, 1987. Print.
- Stuart Wright, Dancer's Guide to Injuries of the Lower Extremity (New York: Cornwall Books, 1985), p. 14.
- Swischuk, Leornard E. "Doing the Splits: Heard A Pop--Cannot Walk." Pediatric Emergency Care 23.11 (2007): 842-3. Web. 8 Sep. 2010. <http://ovidsp.tx.ovid.com>.