Program Design

Flexibility Training

Developing or maintaining flexibility is an important goal of many training programs. Achieving optimal flexibility helps improve movement efficiency by allowing joints to move freely through a full normal range of motion, and it also reduces the risk of musculoskeletal injuries; prevent the development of muscular imbalances; and improves posture, strength, range of motion, and power. Improving flexibility is a fundamental element of any training program. However, although more elite athletes may have above average flexibility, this may not be why they are successful. The ability to move effectively depends on the strength and coordination, and being flexible may enhance this ability. Therefore, the goal of flexibility training should be to optimize flexibility based on the clients specific goals and to improve coordination and motor control. Flexibility training is also important for injury prevention. Among the more common problems seen in individuals with poor flexibility is lower back pain potentially resulting from tight quadriceps, iliopsoas, and back muscles and possibly a corresponding weakness in the abdominal muscles and hamstrings. A lack of flexibility may also increase the incidence of muscle tears resulting from tight muscles on one or both sides of a joint. The accepted belief regarding the role of flexibility in terms of injury prevention is that a normal range of motion in each joint will reduce injury potential. If a client is involved in a sport or activity that requires greater than normal range of motion, then a greater emphasis should be placed on increasing flexibility to help protect against injury.