1. What is Flexibility?

2. Flexibility is the ability for a joint to bend, stretch, and twist through a range of motion without injury

3. Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes. 30 seconds is the minimum duration to get the benefits of stretching, whereas two minutes is the maximum (if a position can be held for more than two minutes, a farther stretch should be performed). During this holding period or directly afterwards, participants may feel a mild discomfort or warm sensation in the muscles. Static stretching exercises involve specialized tension receptors in our muscles • Dynamic stretching is a form of stretching beneficial in sports utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. Anything beyond this range of motion becomes ballistic stretching. It is a type of stretching while moving.

4. Internal Factors • Elasticity of muscle tissue • The type of joint • Elasticity of tendons and ligaments • Bone structure • Temperature of joint and associated tissue Ball and socket Hinge joint

5. External Factors • the temperature of the place • the time of day • one's commitment to achieving flexibility • age • restrictions • gender

6. Examples of Static Stretching Trapezius Calves Hamstring Quadriceps Biceps Triceps

10. Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for warming up. By contrast, static stretches are more appropriate for the cool down at the end of the session.