FLEXIBILITY

'Flexibility' is the popular term for the ability to easily bend an object or the ability to adapt to different circumstances. However, in various professional fields, more precise terms are used.

Contents

Materials

Systems theory

Physiology

Benefits

How To Achieve Flexibility

Relative flexibility

References

Materials

In materials science, the amount of deformation an object can be bent, twisted, lengthened or compressed due to a force or stress is called the strain.

★ Plasticity is a property of a material to undergo a non-reversible change of shape in response to an applied force.

★ Elasticity is the ability to deform under stress (e.g., external forces), but then return to its original shape when the stress is removed.

★ Ductility is the physical property of being capable of sustaining large plastic deformations without fracture (in metals, such as being drawn into a wire).

★ Malleability means the material can easily be deformed, especially by hammering or rolling, without cracking.

Systems theory

In systems theory, which has applications in diverse fields including biology, ecology, psychology, economics, and management, the flexibility of a system is related to its adaptation to a new environment or its resilience in recovering from a shock or disturbance.
One example is the attribute of flexibility in engineering.

Physiology

In the physiology of vertebrates, including humans, the measurement of the achievable distance between the flexed position and the extended position of a particular joint or muscle group is called its "flexibility", but this is more properly called its range of motion or range of movement. In this sense, the flexibility of a joint depends on many factors, particularly the length and looseness of the muscles and ligaments due to normal human variation, and the shape of the bones and cartilage that make up the joint.
Flexibility, or suppleness, is also a more generalized term used to compare the relative range of motion of all joints of an individual with a standard. The ability to achieve a full range of movements – to turn, stretch, twist and bend – without any stiffness, aching or suffering a spine or joint injury is defined as suppleness.
Medical conditions such as arthritis can decrease flexibility, while Ehlers-Danlos Syndrome can increase flexibility. Exercise increases the amount of flexibility in a joint, while decreasing the amount of resistance.
Those who practice gymnastics (especially rhythmic gymnastics), dance, figure skating, martial arts, body toning, yoga, cheerleading and contortion rely on functional flexibility (increased range of motion with strength and control) to perform their actions.

Benefits

Suppleness or flexibility is an important part of a healthful life. Being supple means that you can reach up to take an item down from a bookshelf, for example, or bend down to tie your shoe laces, without feeling that your movements are restricted in any way. When you are young, you tend to take suppleness for granted. But as and when you start growing older, you need to spend a bit of time enhancing and maintaining your suppleness.
Anyone can start a daily routine of simple stretches at any age to restore or increase that flexibility to your muscles as well as joints. Some studies show that you are never too old to reverse the reduced level of suppleness that comes with the age. It really doesn’t matter as to how long it has been building up.

How To Achieve Flexibility

Flexibility can be temporarily increased by regular stretching of the muscles either by performing specific exercises or by actively participating in activities that take the joints through their full range of movement and lengthens the muscles. Muscles are wrapped in connective tissues, which, rather like chewing gum, are resistant to being stretched when cold. For this specific reason, it is very important to attempt stretching exercises only when your muscles are warm. When stretching, a slight degree of tension should be felt in the muscle. Attempting to stretch too far may cause physical discomfort or even pain and can further result in an injury. So in order to maintain your suppleness, stretches need to be held for at least 10-40 seconds which gives connective tissues enough time to lengthen.
Stretching regularly can result in flexibility that is retained for as long as 48 hours, depending on the duration and depth (effective relaxation) of the stretch. This component is important to avoid injuries during leisure activities.

Relative flexibility

Since muscles which go through grow in size but not in length, when one muscle grows through hypertrophy its opposite side muscle (the antagonist) will have to lengthen, and absolute flexibility is the term to describe a muscle's length, in and of itself, where relative flexibility is the flexibility of a joint, as compared to its antagonistic movement^[1].
For example, the calf muscle extends the foot towards the ground (plantarflexion) and the shin muscle flexes the foot in the opposite direction (dorsiflexion).
If a person's calf is overly strong it will not be as flexible as the opposite shin muscle, and plantarflexion will be exhibit relatively inflexible as compared to dorsiflexion using the person's weaker, but more flexible shin muscle.

References

1. "Back to the Basics for the New Year", by Paul Chek