"Flexibility is at the core of healthy movement."

Flexibility is the range of motion available in a joint, such as the shoulder or hip, or a series of joints such as the spine. Since muscles facilitate joint movement in the body and help maintain posture, keeping your muscles and ligaments flexible is important because tight muscles can cause chronic pain and increase the risk of injury.

Joint mobility depends on muscular flexibility. Any decrease in flexibility can alter the way that a joint moves and lead to physical pain and possible damage to the joint. Several factors can contribute to muscular inflexibility or restriction: prolonged sitting or standing, repetitive motion, physical injury, lack of exercise, chronic stress or tension, and physical deconditioning.

Postural muscles show a tendency towards tightness and over-activity in movements. These muscles are often associated with postural syndromes that cause musculoskeletal pain.

Muscular imbalances often develop between opposing muscles or muscle groups.

In viewing the body from a structural or postural attitude, muscles are classified into two groups: postural and phasic. (1) The hamstrings, erector spinae, and psoas are examples of postural muscles. These muscles can become overactive and hypertonic, or tight and shortened in length. On the other hand, phasic muscles have a tendency to become weak and inhibited. (2) An example of a phasic muscle is the gluteus maximus muscle, a hip extensor. The tendency of a specific muscle to become overactive and another muscle inhibited creates a muscular imbalance and an "altered movement pattern" (See text box).

Prolonged sitting can cause tight hip flexors (the psoas, for example) and loose gluteal muscles. Tight and inflexible hamstrings can create restrictions in the hip joints, resulting in pelvic torque. This particular dysfunction can be the source of many back problems, pain, and discomfort.

Flexibility is not something general to the entire body but only specific to a particular joint or set of joints. Being flexible in one particular area or joint does not necessarily imply being flexible in another. In other words, flexibility in the hips (toe touching) does not necessarily mean that someone is also flexible in the shoulder.

Flexibility in a joint is also specific to the action performed by the joint: the ability to do front splits does not infer the ability to do side splits even though both actions occur at the hip. In other words, it is a myth that some people are innately flexible throughout their entire body.

Altered Movement Pattern An "altered movement pattern" occurs in the coordination a specific group of muscles that control joint movement. The primary muscle responsible for the specific joint movement may become weak and inhibited, causing a secondary muscle or muscle group to become the primarily responsible for that joint movement. As a result, a different sequence of muscular contractions occur called "an altered movement pattern". This altered movement pattern is a sign of muscle imbalance in the joint because of muscular dysfunction. Altered movement patterns do not occur randomly. They can develop because of repetitive motion, injury, pain, illness, muscle deconditioning, or sedentary lifestyle. (3)

Flexibility helps prevent joint and muscular injuries.

Good flexibility allows our joints to move as necessary through their complete range of motion without restriction. For example, flexibility in the musculature of the neck allows full range of movement of the head (left to right, up and down). With a lack of flexibility in the muscles of the neck, there is less range of motion in the cervical spine (joints of the neck). We experience less freedom moving our head, and we must use our torso to help move our head, or to look up or down. In sports, flexibility in the shoulder musculature allows a swimmer to 'glide' the arm through the water using shoulder elevation. This allows the joints to accommodate the necessary joint angles without undue stress on the tissues around them.

When we suffer an injury, chronic tension, or stress, or expose our muscles to prolonged exercise or overuse, the flexibility of our muscles decreases. These conditions cause the fascia or connective tissue to shorten and restrict movement of the associated muscles and joints. In some cases, injuries or repetitive strain to a muscle or group of muscles can create adhesions in the fascia that bind one muscle to another. This reduces flexibility and can create a cascading effect in our posture that often results in sudden and unexpected pain and further exacerbates existing muscle weakness and altered movement patterns.

Flexibility also influences our posture and ease of movement.

Prolonged sitting, overuse of certain muscles, or improper work habits will cause our muscles to shorten ("tighten up") which affects our posture. The muscles of the hip, abdomen, and low back shorten and tighten when we sit for extended periods. This effect is most noticeable when we stand after prolonged sitting.

For example, when we sit for long periods, the psoas (pronounced "so-as") muscle shortens and can become tight and rigid. Since the psoas attaches to the lower spine and the upper portion of the femur, it must stretch and lengthen to accommodate the change in our position. If there is a lack of flexibility in the muscle, it will place tension and stress on our low back. That pain you feel in your lower to midback may be due to this shortening of this muscle.

Stretching is useful for both injury prevention and injury treatment.

If done properly, stretching increases flexibility and this directly translates into reduced risk of injury. If a muscle/tendon group has a greater range of motion passively, will be less likely to experience tears when used actively. Stretching also improves recovery and may enhance athletic performance through improved biomechanical efficiency. Also, increased flexibility of the neck, shoulders, and upper back may improve respiratory function and mental alertness.

Stretching to increase flexibility forms an integral part of rehabilitation programs following injury. For example, a muscle tear will often heal with scar tissue. This scar tissue is functionally shorter and more restrictive than normal healthy muscle tissue. Therefore, stretching at a suitable time during the healing process helps in lengthens contracted scar tissue and restores flexibility and mobility to a joint.

As well as improving range of motion, stretching is relaxing and most people use stretching exercises to maintain balance in their body mechanics and to improve their posture. However, one of the biggest benefits of stretching may be something the research cannot quantify: it just feels good.

• Increased flexibility and better range of motion of your joints: Flexible muscles will help you improve your posture and balance and improve your daily performance. Tasks such as lifting packages, bending to tie your shoes, or hurrying to catch a bus become easier and less tiring. Flexibility decreases as you get older, but you can regain and keep it by daily stretching and regular exercise.
• Improved circulation: Stretching increases blood flow to your muscles. Increased blood flow to your muscles brings nourishment and helps remove waste by-products in the muscle tissue. Improved circulation can help shorten your recovery time if you have had any muscle injuries.
• Better posture: Frequent stretching can help keep your muscles from getting tight, allowing you to maintain proper posture. Good posture can lessen muscular discomfort and help keep aches and pains at a minimum.
• Relief of muscle tension and stress: Stretching relaxes tight, tense muscles that often accompany stress and tension.
• Enhanced coordination: Maintaining the full range of motion through your joints keeps you in better balance. Coordination and balance will help keep you mobile and less prone to injury from falls, especially as you get older.
• Injury prevention: Helps prevent muscle and joint injuries by lengthening and relaxing muscles

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