2.2 - Factors Limiting Flexibility
Description
This article is from the Stretching FAQ, by Brad Appleton Brad_Appleton@ivhs.mot.com with numerous contributions by others.
2.2 - Factors Limiting Flexibility
According to Gummerson, flexibility (he uses the term "mobility") is
affected by the following factors:
* Internal influences
- the type of joint (some joints simply aren't meant to be flexible)
- the internal resistance within a joint
- bony structures which limit movement
- the elasticity of muscle tissue (muscle tissue that is scarred
due to a previous injury is not very elastic)
- the elasticity of tendons and ligaments (ligaments do not stretch
much and tendons should not stretch at all)
- the elasticity of skin (skin actually has some degree of
elasticity, but not much)
- the ability of a muscle to relax and contract to achieve the
greatest range of movement
- the temperature of the joint and associated tissues (joints and
muscles offer better flexibility at body temperatures that are 1
to 2 degrees higher than normal)
* External influences
- the temperature of the place where one is training (a warmer
temperature is more conducive to increased flexibility)
- the time of day (most people are more flexible in the afternoon
than in the morning, peaking from about 2:30pm-4pm)
- the stage in the recovery process of a joint (or muscle) after
injury (injured joints and muscles will usually offer a lesser
degree of flexibility than healthy ones)
- age (pre-adolescents are generally more flexible than adults)
- gender (females are generally more flexible than males)
- one's ability to perform a particular exercise (practice makes
perfect)
- one's commitment to achieving flexibility
- the restrictions of any clothing or equipment
Some sources also the suggest that water is an important dietary element
with regard to flexibility. Increased water intake is believed to
contribute to increased mobility, as well as increased total body
relaxation.
Rather than discuss each of these factors in significant detail as
Gummerson does, I will attempt to focus on some of the more common factors
which limit one's flexibility. According to `SynerStretch', the most
common factors are: bone structure, muscle mass, excess fatty tissue, and
connective tissue (and, of course, physical injury or disability).
Depending on the type of joint involved and its present condition (is it
healthy?), the bone structure of a particular joint places very noticeable
limits on flexibility. This is a common way in which age can be a factor
limiting flexibility since older joints tend not to be as healthy as
younger ones.
Muscle mass can be a factor when the muscle is so heavily developed that it
interferes with the ability to take the adjacent joints through their
complete range of motion (for example, large hamstrings limit the ability
to fully bend the knees). Excess fatty tissue imposes a similar restriction.
The majority of "flexibility" work should involve performing exercises
designed to reduce the internal resistance offered by soft connective
tissues (See "1.3 - Connective Tissue"). Most stretching exercises attempt
to accomplish this goal and can be performed by almost anyone, regardless
of age or gender.
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