Flexibility means the ability to execute movements with greater amplitude or range.
To maintain flexibility in games and sports stretching Exercises should be done. By following methods, one an can improve their flexibility.
* Stretch & hold method - We stretch our joint to maximum limit and hold it for a few seconds before returning to the initial Phase. The holding period must be not more than 3 to 8 sec. The method is also use for improving passive flexibility.
* Ballistic Method - In this method the stretching exercises are done in a swing, so this is called the ballistic method. A proper warm - up should be done before these exercise. Due to or stretching of the muscle can be done in a rhythm.
* Post - Isometric Method - This method is based on the principle of proprio- Ceptive nuro- muscular facilitation means, If a muscle is controted maximally for a few seconds, then often the contracted maximally for a few second. Then after the contraction if remains in a Static position for a few Seconds for 6-7 seconds and gives very low resistance to that Stretch. The duration of the stretch should be increased up to 8-10 second and repeated 4-8 times for each muscle group.
