Flexibility

Flexibility

This is the property of being flexible; easily bent or shaped.

Static stretching

Static stretching is stretching that takes place individually while standing still. An example could be a static deltoid stretch which moves the deltoid out of its normal range of movement thus making it less likely to become injured in the training session. Blood will rush to the target muscle to allow more movement and reducing the chance of injury while the athlete is performing in their given sport.

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Other static stretches are:

Lower Lattisimus-dorsi stretch

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This stretch will allow more blood flow to the latts to reduce a chance of injury. To increase the stretch the individual can move their leg further over so long as their oppisite shoulder stays on the floor.


Quadriceps stretch

  
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This stretch can be performed standing on your own or holding onto a support. To increase the stretch the individual can lean forwards. 

Hamstring stretch

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This stretch can be improved by stretching for 10 seconds coming out of the stretch and stretch again. This works because blood is already travelling to the hamstrings so the second stretch should be more beneficial 
This will help a sports performer since they would be able to perform actions out their normal range of movement. For example a gymnast needs to be fully stretched before competing in a competition and performing a complex routine demonstrating a variety of gymnastic movements that causes the joints/muscles to move beyond there normal range of movement  so they can perform to their best ability.

Benefits of this would be that injuries are far less likely to occur, doesn't take long to do the stretch and it can be done anywhere while not costing anything.

The downside is that an individual may not know how to do a stretch thus they need to find out. Other forms of stretching include dynamic (sports specific movements) ballistic  fast jerky movements) and PNF( requires a partner) 

Dynamic stretching

These stretches are sports specific movements. For this hamstring stretch it can be utilized to give a more effect stretch by swinging the leg higher.

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Ballistic Stretching 

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These stretches are fast jerky movements. This hamstring stretch can also be ballistic so long as the movement is made fast an jerky. To make this stretch more effect, swing the leg more.

PNF Stretching

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These stretches require a partner. The stretch here is a hamstring stretch. This can be made harder by pushing the leg further but only if the individual is happy to do so.



http://www.livestrong.com/body-flexibility/