Flexibility and Joints: Types, Benefits, and Training

1. Flexibility

Flexibility is the physical quality that enables us to perform large-scale movements with any part of our body. It depends on:

• The ability to stretch the muscles
• The ability to move the joints

There are two types of flexibility:

• Dynamic: Exercises performed in motion. The movements should be broad and relaxed.
• Static: Maintaining a stretched position without movement. After taking the position, we should relax, breathe, and maintain that position for a moment.

2. Joints

Joints are connections between two bones that allow relative motion between them. They consist of:

• Articular surfaces of bones: Zones of contact between the bones forming the joint. They are covered with articular cartilage, which prevents chafing and allows slippage of the bones.
• Joint capsule: A fibrous cap that covers the entire joint. Its main function is to support and enclose the joint, so the synovial fluid (a fluid that lubricates the joint surfaces to prevent friction and provide nutrients to cartilage) can be contained.
• Ligaments: Very strong fibers arranged in bundles, which connect the bones of the joint, providing consistency.

The main injuries are:

• Osteoarthritis or arthritis: Cartilage wear.
• Sprain: Damage to the ligaments. They can be:
  • Grade 1 (stretching or elongation)
  • Grade 2 (tear)
  • Grade 3 (rupture)
• Dislocations: Disassembled joints.

3. Benefits of Flexibility Training

• Increased range of motion in the joint, thanks to the ligaments and joint capsule becoming more extensible.
• Increased capacity for elongation, reducing the possibility of injury.
• Delays the aging of joints.
• Helps relieve tension and stress, promoting relaxation.

4. Considerations Before Performing Flexibility Exercises

• Before any training, perform a thorough warm-up.
• Work on flexibility in a relaxed manner, accompanied by rhythmic and deep breathing.
• Seek to extend the limit of joint movement.
• In pair work, be careful with the pressure applied to the partner, as it can cause injury.
• In training, avoid causing pain to prevent muscle shortening.

5. Methods to Improve Flexibility

There are two main types:

• Active:
  • Static: Consists of taking different positions over several seconds. Emphasizes stretching.
  • Dynamic: Exercises in movement, in order to increase joint mobility.
• Passive:
  • Relaxed: This method is achieved by stretching with the help of an external force. It is also a static method.
  • Forced: Emphasizes PNF (Proprioceptive Neuromuscular Facilitation). Used in rehabilitation and high-level competition.