Stretching for Flexibility

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Muscular performance—strength and endurance—is only half of total muscular fitness.  The other half is flexibility.  Flexibility is the ability of a body segment to move freely over a wide range of motion without stiffness or resistance.  Flexible muscles are less prone to soreness and injury and can help improve overall muscular performance since they’re longer and less likely to “tear: or strain than tight, inflexible ones.

Static Stretching

Gentle static stretching exercises are perhaps the best means of keeping your muscles and joints flexible.  Stretching for five to 10 minutes before vigorous activity can help reduce your risk of injury.  And stretching for an equal amount of time after rigorous activity can prevent muscles soreness.  A consistent stretching program will improve your overall level of flexibility. 
The best way to stretch a muscle is to do it slowly and gently.  When you reach your maximum pain-free stretch, don’t bounce.  Just hold the stretch until your muscle relaxes, usually 20 to 40 seconds.  Because of this holding period, these types of stretches are called “static” stretches.  Static stretches safely elongate your muscles as well as the tendons that attach them to the bone, thereby improving joint mobility.

Joint Mobility

Joint mobility is improved by flexible muscles, but there are also specific exercises that can work your joints through their entire range of motion without necessarily stretching surrounding muscles.  These exercises or movements generally use a back-and-forth or circular motion to improve joint mobility.  They should always be done slowly with controlled motion and avoid pushing a joint past it’s limits, since jerking or bouncing can cause injury to the joint.

Measuring Flexibility

How do you know if you need improvement your flexibility?  The sit and reach test checks the flexibility of the low back and the backs of your legs.  The lack of flexibility in these muscle groups usually indicates a need for overall improvement.  When doing this test do not jerk, bounce or force yourself to move further than is comfortable.  To be safe, use slow, gentle movements when trying this test.

Flexibility chart for men by inches
Fitness Level 20-29 30-39 40-49 50-59 60+
Excellent   >21.0 >20.0 >19.25 >18.25 >18.0
Good 20.0 – 21.0 19.0 – 20.0 18.0 – 19.25 17.0 – 18.25 16.5 – 18.0
Average 17.5 – 19.75 16.5 – 18.75 15.25 – 17.75 14.5 – 16.75 13.5 – 16.25
Fair 15.5 – 17.25 14.5 – 16.25 13.25 – 15.0 12.0 – 14.25 11.25 – 13.25
Poor <15.5 <14.5 <13.25 <12.0 <11.25
Flexibility chart for women by inches
Fitness Level 20-29 30-39 40-49 50-59 60+
Excellent   >23.0 >22.0 >21.25 >21.0 >19.5
Good 22.0 – 23.0 21.0 – 22.0 20.0 – 21.25 20.0 – 21.0 18.0 – 19.5
Average 20.0 – 21.75 19.0 – 20.75 18.0 – 19.75 17.75 – 19.75 16.5 – 17.75
Fair 18.25 – 19.75 17.25 – 18.75 16.5 – 17.75 15.5 – 17.5 14.5 – 16.25
Poor <18.25 <17.25 <16.5 <15.5 <14.5