143 A Christian Guide to Body Stewardship, Diet and Exercise balance and stability training have a lower incidence of low back pain, reduced risk of injuries, increased range of motion (ROM) and improved posture (Gordon & Bloxham, 2016). An active stretch involves actively moving one muscle group in order to stretch another. Active stretching not only helps to improve the flexibility of the target muscle but also prepares it for the physical activity to follow. A passive stretch, on the other hand, uses some type of external force (e.g., stretching strap, partner) to stretch the target muscle without any muscular contraction from the individual being stretched. Theoretical Models for Improving Flexibility There are two theoretical models for how stretching is believed to improve flexibility (Horschig, & Sonthana, 2021). The first model is the mechanical model which is based on the idea that range of motion is improved as a result of increased muscle length and/or decreased muscle stiffness. The second, and more probable, model is a change in sensation. Research has shown that much of the short-term increases in flexibility come from improvements in an individual’s stretch tolerance (Wiemann & Hahn, 1997). In other words, flexibility is increased as a result of the individual’s ability to tolerate a greater amount of stretch. Regardless of which model is correct, significant improvements in flexibility can only be achieved with consistent stretching. Research suggests that the increase in flexibility experienced after a single bout of static stretching is short lived (i.e., ≤ 6 minutes) (Spernoga et al., 2001). Therefore, if the goal is to improve flexibility, Horschig, & Sonthana (2021) recommend 5-10 minutes of static stretching be performed every day. Factors Influencing Mobility and Flexibility There are several anatomical and training-related factors that can influence an individual’s mobility and flexibility (Haff & Triplett, 2016). Some of these factors include: • Neural Control. The central nervous system (CNS) plays a major role in determining the overall ROM an individual is able to attain. If the CNS perceives a particular ROM as either unfamiliar or unsafe, it will prevent the muscle from relaxing and thus reaching its full-length capacity. Regularly performing mobility and flexibility exercises will expose the CNS to positions of new or greater ROM, thereby reducing or eliminating the protective response and allow for greater ROM to be obtained. • Joint structure. Joint type largely determines the ROM surrounding a joint. There are three basic types of joints in the body: fibrous, cartilaginous, and synovial. Fibrous joints (e.g., sutures of the skull) allow for little to no movement; cartilaginous joints (e.g., intervertebral disks) allow for limited movement; and synovial joints (e.g., shoulder, knee, elbow) allow for the greatest amount of movement. • Connective tissue. The elasticity (ability to return to resting length) and plasticity (ability to assume a new or greater length) of tendons, ligaments, and joint capsules can also affect
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