Joint mobility and flexibility

With development and improvement flexibility, and also in order to improve joint mobility the following should be done guidelines:

1. exercise daily (can be 2-3 times a day); to maintain the working level of flexibility previously achieved, it is enough to exercise 2-3 times a week;
2. exercises are performed after preliminary warm-up;
3. the number of repetitions of each exercise is 25-30 times, the duration of holding static positions is 20-40 s;
4. when performing exercises, increase their amplitude gradually;
5. perform the exercises until pain appears in the target (stretched) muscles and ligaments;
6. use guidelines that determine the desired range of movements (reach to a pre-selected point on the body or some object);
7. Perform mobility exercises in series in a certain sequence: starting on the upper limbs, then the torso, then the lower limbs;
8. combine exercises for flexibility training with exercises to build strength and the ability to voluntarily (controlled and consciously) relax muscles;
9. the main method in the development of mobility is repetition;
10. use psychological attitude, positive self-hypnosis and creative activity as leading factors in improving flexibility and stretching.

Increased flexibility indicators are achieved as a result increasing load, slow but consistent growth duration of the stretched state of the target muscular-ligamentous apparatus, and depends on age and the volume of repetitions for each joint. The approximate volumes of repetitions of exercises for various joints are shown in the table:

The volume of load required for the preferential development of mobility in the joints for different ages (times) according to generalized data from various authors: