Question

Explain any two methods to develop flexibility.

Answer 1

The various methods that can help to improve flexibility are discussed below:

1. Slow Stretching: The first and foremost way to improve flexibility is slowly stretching the muscles around the joint. The critical point to note here is that stretching should be slow without jerky movements.
2. Slow Stretch and Hold: The next stage after stretching is to hold for about 6-8 seconds at the maximum stretching point. This method is considered to be the most commonly used method in the field of games and sports. Stretching can be done either statically or dynamically.
3. Ballistic Method: This method performs the movement with a swing and rhythm. As the stretching is done rhythmically, it is called Ballistic Method. The ballistic process once experienced popularity but has come under the scanner by many physical therapists. This form of stretching uses the body’s momentum to extend the range of motion. However, many experts believe that ballistic stretching can lead to injury.
4. Proprioceptive Neuro-Muscular Facilitation (PNF) Technique: It is also known as the post isometric stretch and is based on the principle of proprioceptive neuromuscular facilitation. This principle states that if a muscle is contracted maximally for a few seconds, the power gains maximum relaxation after the contraction. In this method, the power is first employed for 5-7 seconds, then gradually stretched to its utmost limit and held for about 8-10 seconds. The process is repeated 4-8 times for each muscle group.