What is Flexibility? 

Flexibility is typically defined as the range of motion (ROM) available at a joint. (1) Increasing or utilising a joint’s ROM requires a degree of extensibility of the muscles and connective tissues brought about from a force or torque. (2)

Types of Flexibility

The concept of flexibility can be further broken down into sub-disciplines outlined in the infographic below. The arrows describe the interrelationships between the sub-disciplines and how some aspects of flexibility may be required and/or affect the development of others.

Flexibility Training Types

Developing flexibility may include improvements in passive flexibility, mobility, dynamic flexibility, maximal flexibility and/or ballistic flexibility depending on the programming approach used. So what methods can be used to develop these sub-disciplines of flexibility? The infographic below describes some commonly effective approaches to develop these capacities.

Hopefully this may have clarified your understand of flexibility, the sub-components of flexibility and how to develop them using different training approaches. During our initial consultations at Limber we help you to establish your flexibility goals and provide advice about which flexibility techniques to use, and when and how to use them. If you would like help developing your own personalised flexibility program, contact us – we would love to hear about your goals!

References

1. Alter MJ. Science of flexibility. Human Kinetics; 2004
2. Behm D. The Science and Physiology of Flexibility and Stretching : Implications and Applications in Sport Performance and Health. Taylor & Francis Group; 2024