Athletes’ performance is not only about strength and endurance, but also flexibility and mobility. Flexibility and mobility are linked. Flexibility increases the flexibility of the muscles, while mobility increases the range of motion of the joint. Stretching exercises encourage muscles and joints to warm up and prepare. Flexibility is required for a gymnast to be able to jump higher, for example. A football player must have high knee and hip joint mobility in order to control the ball better.
Flexibility allows athletes to stretch their muscles and achieve a longer muscle length. This increases the flexibility of the muscles and improves their performance. Athletes are recommended to do stretching exercises to increase flexibility. These exercises increase the length of the muscles and help athletes move more efficiently. Increased flexibility prevents muscle strains and injuries. Flexible muscles can stretch more when strained, which reduces the risk of injury to the muscles.
Flexibility prevents muscles from shortening. Shortened muscles restrict the movement of athletes and increase the risk of injury. Athletes are advised to use correct stretching techniques to increase flexibility. Improper stretching techniques can damage muscles and increase the risk of injury. For this reason, it is important for athletes to get support from a trainer or physiotherapist who is expert in stretching techniques.
What is flexibility testing in sports?
Flexibility tests are a method used to measure the flexibility levels of athletes. These tests determine which muscle groups of athletes are more flexible and which need more work. It also allows athletes to better plan their training programs and choose appropriate exercises to increase their flexibility. Common examples of flexibility tests:
- Sit-and-ReachTest: This test measures the flexibility of muscle groups on the back of the legs. You can use a sit-and-reach box or a rolled exercise mat to do the test. Extend your legs and place your feet towards the bottom of the box. Then lean forward, stretching your hands toward the top of the box. Measure the distance you can reach and take notes.
- Hamstring Test: This test measures the flexibility of the posterior thigh muscles. To perform the test, lie on your back and extend one leg parallel to the floor. Lift your other leg and hold it with your hands. Slowly lift your leg up before bending at the knee. Measure the distance you can reach and take notes.
- Shoulder Test: This test measures the flexibility of the shoulder muscles. To do the test, lean against the wall with one shoulder and raise your other arm up against the wall. Push your fingers against the wall. Try to raise your shoulder as high as possible. Measure the distance you can reach and take notes.
- Quadriceps Test: This test measures the flexibility of the anterior thigh muscles. To do the test, sit on your knees and stretch your feet back. Keep your hands on the floor and slowly lower your torso back. Measure the distance you can reach and take notes.
How does flexibility develop in sports?
Flexibility development in sports occurs by doing regular flexibility exercises. Below are a few methods that athletes can use to increase their flexibility:
- Flexibility Exercises: Flexibility exercises help muscles stretch and increase their flexibility. Making slow controlled movements is effective for stretching the muscles. Flexibility exercises can target many muscle groups, such as the legs, hips, back, shoulders and arms.
- Regular Exercise Program: Regular exercise program increases the flexibility of athletes. Aerobic exercises, such as running or swimming, improve the flexibility of muscles by increasing cardiovascular endurance. Strength exercises also strengthen muscles and increase flexibility.
- Slow, Controlled Movements: In order to increase flexibility, athletes need to make movements slowly and controlled. This allows the muscles to slowly lengthen and flex, giving them more flexibility.
- Yoga and Pilates: Yoga and Pilates involve movements that need to be held for a long time, and when combined with deep breathing exercises, they increase the flexibility of the muscles.
- Stretching and Cooling: Stretching and cooling down before and after exercise improves muscle flexibility. Stretching exercises prepare the muscles for warming up, increasing blood circulation and providing a better stretch. Cooling down exercises slow down the blood circulation in the muscles, preventing the contraction of the muscles and reducing the risk of injury.
What are the benefits of flexibility training?
Contrary to what is known, the benefits of flexibility work allow you to get more performance from sports. Regular flexibility exercises strengthen the muscles and make you experience less muscle soreness after exercise. It also reduces the risk of injury. Doing flexibility exercises makes it easier for you to have a better posture. Flexibility benefits:
- Better Sports Performance: Athletes perform better by increasing their mobility. Flexible muscles allow athletes to achieve greater width, power and speed in their movements.
- Reducing the Risk of Injury: It reduces the risk of injury by increasing the flexibility and expansion of the muscles. Flexible muscles allow athletes to have more range of motion while playing sports and at the same time to move with less stress and tension.
- Less Muscle Pain: By increasing the blood flow to the muscles, it helps to experience less muscle pain. Flexible muscles move with less stress and tension, thus reducing the pain that may occur due to overstretching of the muscles.
- Better Mobility: Flexibility exercises help athletes achieve greater mobility in activities of daily living. Flexible muscles allow you to have greater range of motion and to move more easily and comfortably.
- Better Posture: It improves the posture of the athletes and provides better posture and body mechanics. Flexible muscles allow you to move more accurately and with balance.
What are flexibility exercises?
Examples of flexibility exercises that can be applied in general and are included in the training programs of many athletes:
- Hamstring Stretch: Sit on the floor and stretch your legs straight out in front of you. Next, stretch your hands towards the tips of your legs and try to touch your ankles with your hands. Hold this position for a few seconds and then slowly return to the starting position.
- Quadriceps Stretch: Stand and place one hand on a surface. Then, using your other hand to hold your ankle, pull your heel toward your buttock. Hold this position for a few seconds and then slowly return to the starting position. Then stretch the other leg in the same way.
- Chest Stretch: Stand and clasp your hands behind your back. Next, raise your hands up and push your chest forward. Hold this position for a few seconds and then slowly return to the starting position.
- Shoulder Stretch: Stand and put one hand on your head. Then, grab your other hand at your elbow and slowly pull it behind your head. Hold this position for a few seconds and then slowly return to the starting position.
- Back Stretch: Stand up and clasp your hands behind your waist. Next, raise your hands up and stretch your back. Hold this position for a few seconds and then slowly return to the starting position.
- Neck Stretch: Stand and tilt your head slowly to one side. Stay in this position for a few seconds and then slowly tilt your head to the other side. Stay in this position for a few seconds, and then slowly return to the starting position.