Flexibility: a concise guide

Previous Attempts to Define Flexibility

One-Word Definitions

Range-of-Motion Definitions

Ability Definitions

General Problems

A New Definition

Components, Demonstrations, and Measures

Practical Considerations

Stretching Techniques and Exercise Prescriptions

Yoga

Slow/Static Stretching

Dynamic Stretching

Comparison of Slow/Static, Dynamic, and PNF Techniques

PNF (Proprioceptive Neuromuscular Facilitation) Variations and Effects

Reversal of Antagonists (3S)

Exercise Prescription for 3S

Stretching the Major Muscle Groups of the Lower Limb

Exercise 1-Hip Extensors (3S Method)

Exercise 1-Hip Extensors (Alternative Methods)

Exercise 2-Hip Adductors (3S Method)

Exercise 2-Hip Adductors (Alternative Methods)

Exercise 3-Hip Flexors (3S Method)

Exercise 3-Hip Flexors (Alternative Methods)

Exercise 4-Hip Inward (Medial) Rotators (3S Method)

Exercise 4-Hip Inward (Medial) Rotators (Alternative Methods)

Exercise 5-Hip Outward (Lateral) Rotators (3S Method)

Exercise 5-Hip Outward (Lateral) Rotators (Alternative Methods)

Exercise 6-Plantar Flexors (3S Method)

Exercise 6-Plantar Flexors (Alternative Methods)

Stretching the Major Muscle Groups of the Upper Limb

Exercise 7-Shoulder Extensors (3S Method)

Exercise 7-Shoulder Extensors (Alternative Methods)

Exercise 8-Shoulder Horizontal Adductors (3S Method)

Exercise 8-Shoulder Horizontal Adductors (Alternative Methods)

Exercise 9-Shoulder Inward (Medial) Rotators (3S Method)

Exercise 9-Shoulder Inward Rotators (Alternative Methods)

Exercise 10-Wrist Flexors (3S Method)

Exercise 10-Wrist Flexors (Alternative Methods)

Stretching the Major Muscle Groups of the Trunk and Neck

Exercise 11-Trunk Extensors (3S Method)

Exercise 11-Trunk Extensors (Alternative Methods)

Exercise 12-Trunk Lateral Flexors (3S Method)

Exercise 12-Trunk Lateral Flexors (Alternative Methods)

Exercise 13-Trunk Rotators (3S Method)

Exercise 13-Trunk Rotators (Alternative Methods)

Exercise 14-Neck Quadrant (Range-of-Motion Method)

Advanced 3S Stretching Exercises for Figure Skaters, Gymnasts, Divers, and Dancers

Exercise 15-Hip Adductors (Advanced)

Exercise 16-Hip Extensors (in Flexion)

Exercise 17-Split (Adductor-Extensor)

Exercise 18-Split (Adductor)

Sports, Fitness, and Dance Applications

Theoretical Considerations

Flexibility and Exercise

Factors That Affect Flexibility

Ways to Improve Flexibility

Different Stretching Methods

When and How to Stretch

When Not to Stretch

Training Principles

Myths About Stretching

Myth 1. Stretching Causes Injury

Myth 2. Stretching Leads to Damage and Dysfunction

Myth 3. Stretching Does Not Prevent Injuries

Myth 4. Stretching Does Not Improve Performance

Myth 5. Stretching Has No Therapeutic Value

Myth 6. All Forms of Stretching Have Similar Effects

Clinical Concepts and Applications

Flexibility and Range of Motion

Functional Flexibility

Correcting Muscle Imbalances

Choosing a Stretching Method

Flexibility and Traditional Chinese Medicine

Clinical Techniques and Modalities

Diabetes Mellitus

Contraindications and Precautions

The Muscle/Fascia/Tendon Complex

How 3S Works

A Biomechanical Explanation

Theoretical Interpretations of Neural and Tissue Adaptations

Our View of Adaptation Mechanisms: The Fascia Hypothesis

Applied Anatomy of 3S Stretches

Research on The FlexAbility Machines

Machine and Solo 3S Exercises

Recommended Exercises for Specific Activities.