Flexibility in physical education refers to the ability of muscles, joints, and soft tissues to move through an unrestricted, pain-free range of motion. It is an important component of physical fitness that can enhance athletic performance, reduce the risk of musculoskeletal injuries, and improve overall quality of life. Flexibility varies widely from person to person, but minimum ranges are necessary for maintaining joint and total body health. There are two types of flexibility:

• Static flexibility: The ability to assume and maintain a position at full range of motion around one joint. Static-active is unassisted, while static-passive is assisted.

• Dynamic (functional) flexibility: The ability to perform full range of motion in the joints during movement.

Factors that affect flexibility include connective tissue, muscle bulk, resistance training, and activity level. To improve flexibility, a regular stretching routine must be incorporated into a normal training program. It is important to remember that gaining flexibility takes time and dedication, and it may take several weeks of consistent, daily stretching to notice improvement. There are many stretches that can be performed to address all of the bodys joints, but there are specific guidelines that should be followed for all stretches. Stretching for a continuous amount of time (20+ minutes), not just after each training session several times per week, can also be very beneficial.