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Flexibility or limberness refers to the absolute range of movement in a joint or series of joints, and length in muscles that cross the joints. Flexibility is variable between individuals, particularly in terms of differences in muscle length of multi-joint muscles. Flexibility in some joints can be increased to a certain degree by exercise, with stretching a common exercise component to maintain or improve flexibility. Quality of life is enhanced by improving and maintaining a good range of motion in the joints. Overall flexibility should be developed with specific joint range of motion needs in mind as the individual joints vary from one to another. Loss of flexibility can be a predisposing factor for physical issues such as pain syndromes or balance disorders

1) Gender, age, and genetics are important for range of motion 2) joint structure 3) ligaments, 4) tendons, muscles, 5) skin, tissue injury, 6) fat (or adipose) tissue, 7) body temperature, 8) age and gender all influence an individual's range of motion about a joint.

Joint
The joints in a human body are surrounded by synovial membranes and articular cartilage which cover, cushion and nourish the joint and surfaces of each [1]. Increasing muscular elasticity of the joints range of mobility increases flexibility.

Ligament
Ligaments are composed of two different tissues: white and yellow. The white fibrous tissues are not stretchy, but are extremely strong so that even if the bone were fractured the tissue would remain in place. The white tissue allows subjective freedom of movement. The yellow elastic tissue can be stretched considerably while returning to its original length

Tendons :
Tendons are not elastic and are even less stretchy. Tendons are categorized as a connective tissue. Connective tissue supports, surrounds, and binds the muscle fibres. They contain both elastic and non-elastic tissue.

Areolar tissue :
The areolar tissue is permeable and is extensively distributed throughout the body. This tissue acts as a general binder for all other tissues

Muscle Tissue:
Muscle tissue is made of a stretchy material. It is arranged in bundles of parallel tendons.[3]

Stretch Receptors:
Stretch receptors have two parts: Spindle cells and Golgi tendons. Spindle cells, located in the center of a muscle, send messages for the muscle to contract[4]. On the other hand, Golgi tendon receptors are located near the end of a muscle fiber and send messages for the muscle to relax. As these receptors are trained through continual use, stretching becomes easier. When reflexes that inhibit flexibility are released the splits then become easier to perform. The splits use the bodys complete range of motion and provide a complete stretch.

Stretching
Flexibility is improved by stretching[5]. Stretching should only be started when muscles are warm and the body temperature is raised. To be effective while stretching, force applied to the body must be held just beyond a feeling of pain and needs to be held for at least ten seconds. If held too long, the muscle will become too loose and stretchy. Increasing the range of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual[6].

Dynamic
Dynamic flexibility is classified as the ability to complete a full range of motion of a joint. It also controls movement as the speed increases while stretching parts of the body.

Static-Active
Figure skater Caroline Zhang at 2008 Skate Canada Static-active stretching includes holding an extended position with just the strength of the muscles such as holding the leg in front, side or behind. Static-active flexibility requires a great deal of strength, making it the hardest to develop.

Static-Passive
Static-passive stretching is similar to static-active, but one holds a position with help of gravity. Doing the splits is an example of static-passive stretching.

Ballistic
Ballistic stretching is separate from all other forms of stretching. It does not include stretching or any kind of bouncing motion. The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury

Limits of Flexibility
Each individual is born with a particular range of motion for each joint in their body. In the book Finding Balance by Gigi Berardi, the author mentions three limiting factors: Occupational demands, movement demands and training oversights[7].

[Internal Factors of Flexibility

Male yoga practitioner in an inverted lotus position Movement demands include strength, endurance and range of motion. Training oversights occurs when the body is overused[8]. Internally, the joints, muscles, tendons, and ligaments can affect ones flexibility. As previously mentioned, each part of the body has its own limitations and combined, the range of motion can be affected. The mental attitude of the performer during the state of motion can also affect their range.

External Factors of Flexibility

Externally, anything from the weather outside to the age of the performer can affect flexibility. General tissues and collagen change with age influencing the individual. Young performers should be aware of overstretching. Even basic things such as clothing and equipment can affect a performance. Dance surfaces and lack of proper shoes can also affect a performers ability to perform at his/her best[9].

Signs of Injury
Stretching for too long or too much can give way to an injury[10]. For most activities, the normal range of motion is more than adequate. Any sudden movements or going too fast can cause a muscle to tighten. This leads to extreme pain and the performer should let the muscle relax by resting.

Risk of Injury
Prisoners-of-war of the Finnish Civil War doing gymnastics exercises in an internment camp, 1918 Pediatric Emergency Care shared an incident of a cheerleader. While doing the splits, a cheerleader, who had performed the splits many times before, did it just like any other time and heard a pop. Exaggerated forces were applied to the muscle-bone junction when the splits were performed[11]. Afterwards she walked with a limp and had pain in her gluteus maximus.

 Athletes in most sports must be flexible to perform better and avoid injuries. There are numerous stretches an athlete can do without any special equipment. However, if an athlete wants to take his stretching routine to a higher level, he can use flexibility exercise equipment. There are many flexibility machines and devices that can help an athlete get a good stretch in his legs, arms, shoulders, abs and back.

Legs:
A martial artist is an example of an athlete who needs a high degree of flexibility in his legs. Many martial artists frequently kick to the head level of their opponents. Leg stretching machines are often used to help martial artist get that extra stretch in their legs. A leg stretching machine is basically an apparatus that a martial artist sits in while placing his legs in padded leg supports. The machine allows him to increase the distance between his legs, ultimately achieving a seated split.

 Arms and Shoulders

From boxing to baseball, there are many sports that require its athletes to have flexible arms and shoulders. One of the best pieces of equipment to stretch the arms and shoulders is a stretching strap. A stretching strap is typically made out of a non-flexible cloth material. Some straps allow an athlete to adjust their length, and the straps can reach up to 6-feet long. These straps can be used in a variety of ways to stretch the arms and shoulders. For example, the ends of the strap can be held in each hand, or one end of the strap can be attached a door. Stretching straps can also be used to stretch the legs.

Abs and Back

Most sports require athletes to do some type of twisting, turning or bending. These movements use the abdominal and back muscles. A good piece of equipment for stretching these areas is a stability ball. A stability ball is a large, inflated rubber ball. An athlete can get a good abdominal stretch by simply lying on the stability ball and extending his body backward over the ball. The back can be stretched by lying face down and draping the body over the ball.

Price
Flexibility exercise equipment can vary greatly in prices. A stretching strap can be purchased for as little as $10, but a leg stretching machine can be priced as high as $200. The importance of flexibility in an athlete's sport or daily routine will dictate how much money is invested in flexibility exercise equipment.

Availability
Some flexibility exercise equipment, such as the stability ball and stretching strap, can be purchased at local sporting goods stores. Some pieces of stretching equipment are also readily available for use at local gyms. Larger, unique pieces of equipment, such as the leg stretching machine, might need to be purchased through a catalog or on the Internet.

Considerations
Flexibility exercise equipment can help athletes stretch their muscles beyond normal limits. However, athletes need to be careful not to overdo it. The increased ability to stretch the muscles can also mean an increased risk of damaging them. Minimal strain and no pain should be felt during stretches.

 Calf-stretching equipment helps you bend at your ankles, drawing your toes and your shin bone toward each other, elongating the two primary muscles at the back of your lower leg: your soleus and your gastrocnemius. The soleus lies under your gastrocnemius and is better stretched when you bend your knees while using calf stretching equipment. Your gastrocnemius is primarily stretched with your knees straightened and is the more visible calf muscle. You can buy such equipment online or occasionally find it in your local gym.

Slant Boards
Slant boards are contraptions with a base and a platform angling upward. The angles may be fixed or may be adjusted from small to larger angles depending on the flexibility of your muscles. Such boards are designed to place your entire foot or both feet on the platform. Adjustable boards are effective at improving the range of motion at your ankle because you can increase the degree of stretch by increasing the angle of the board. There are also slant boards made with soft material to stretch your calf muscles simultaneously at vertical and lateral angles. Slant boards are typically made of wood, but you will also find some made of metal or plastic.

Extreme Calf Machine

The extreme calf machine uses a narrow platform suspended between two bases of support. The suspended platform moves when you bend your ankles, bringing your shin bone toward your toes, increasing the stretch on the calve muscles. Increase the intensity of calf stretches on this machine by using your body weight to weigh-in on one leg at a time. Be sure to hold on to an immovable object for balance.

Pro-Stretch
This is a rocking calf stretcher made of wood or plastic. The pro-stretch comes in a single-calf or double-calf version. The benefit to the rocking motion is you can easily roll into a greater stretch by dropping the heel of your foot or feet closer to the floor. Additionally, you can bring your body weight more forward to increase the load on the calve muscles. If you travel often, this apparatus takes up very little space compared to slant boards and the extreme calf machine.

 Stretch-out Strap:
A stretch-out strap is used primarily in the seated position with one leg or both legs extended in front of you. You simply place the strap along the base of your toes with your fingers anchored in the loops and pull. The stretch-out strap has multiple loops along the length of the strap providing various levels for you to pull from. Also, the strap takes up the least amount of space compared to the other calf stretchers. Finally, you can use these straps to not only stretch your calves, but to stretch your entire body.

Everyday Equipment:
Specific calf-stretching equipment is quite beneficial if you are recovering from injury to the lower leg or if your calves cramp-up often. Aside from such circumstances, you can effectively stretch your soleus and gastrocnemius at the corner of a wall, at the edge of a treadmill, at the base of a bench press, or on the edge of a sidewalk. Place your heel on the floor and your toes on the wall or metal post and lean forward. If using the edge of a treadmill or sidewalk, place your toes at the edge and allow your heel to drop toward the floor. First, keep your knee straight to stretch the round gastrocnemius then bend your knee to stretch your soleus

MyFit.ca: Stretches and Flexibility Exercises Eternity Yoga: Yoga Exercise Equipment Bodybuilding Tips Guide: Stretching Equipment for Great Exercising Personal Trainer Manual"; American Council on Exercise; 1997 "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000 Appleton, Brad. Stretching and Flexibility. www.cmcrossroads.com. URL accessed on February 10, 2005. Eddie Fle Flexibility Score. www.flexiscore.com. Site accessed on November 14, 2010

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