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Range of Motion :

What is Range of Motion - Flexibility? Flexibility is the range of motion about a particular joint. It is greatly effected by genetics, but can be enhanced through training. Two "primary" types of flexibility training exist.

Dynamic flexibility -- the ability to perform dynamic movements within the full normal range of motion in the joint.

Static flexibility -- the ability to hold a stretch using body weight or some other external force up to or beyond the normal range of motion.

Why is Flexibility Important? While recent and ongoing debate questions flexibility trainings role in injury prevention, occupational athletes can still gain much from a stretching regime. By increasing joint range of motion, performance may be enhanced and the risk of injury reduced. The rationale for this is that a limb can move further before an injury occurs. Ironically, static stretching just prior an event may actually be detrimental to performance and offer no protection from injury.

General Population Norm Charts:                 ................................What are FF Values?

There are several norm charts for these and other flexibility assessments, but it is difficult to determine a single source with a large enough data pool to ensure normative data. Targets for hamstring flexibility is 80-90 degrees and equal in each leg. The back Pat/Scratch assessment should be 0 at a minimum with numbers in the + (positive) range being good.

How to Effect Your Flexibility: Use these dynamic stretches as part of your warm up routine. Dynamic stretching has been shown to decrease muscle tightness which may be associated to an increased risk of muscles and tendon tears… Static stretching exercises are best performed when your body is completely warmed up - often at the end of game or training session. Avoid static stretching immediately before competition or activities of significant intensities. Hold these stretches for approximately 30 seconds.