Relationship Between Body Size & Flexibility

Although some people seem to be naturally more flexible than others, most people can develop flexibility by performing regular exercises designed to help bodies become more limber. No matter what your body size, you can increase your own flexibility with a daily stretching and exercise routine. Nevertheless, certain factors related to size, such as joint pain due to obesity, can inhibit your flexibility initially and prevent you from performing certain activities.

Flexibility and Movement

Body flexibility involves joints, muscles and various connective tissues. People who lead sedentary lifestyles usually aren’t very flexible because they simply don’t move their bodies very often. Joints get stiff and muscles become tight without regular movement, and inactivity can lead to chemical changes in surrounding connective tissue that restrict flexibility, according to Brad Appleton for CM Crossroads. Also, a sedentary lifestyle often leads to weight gain and obesity, which further taxes and inhibits joints, muscles and connective tissues. In this way, body size affects flexibility, but even obese individuals can increase their flexibility with regular stretching exercises.

Exercises to Help Loosen a Stiff Knee

Arthritis or another medical condition could be the cause of a stiff knee. Overuse of the joints and muscles in your knee can also cause stiffness. Strengthening your hamstrings, quadriceps and other knee-supporting muscles protects your knees from stress and the shock of impact, according to American Academy of Orthopaedic Surgeons. Stretching your muscles improves flexibility, which can prevent stiffness and injury.

Straight Leg Lift

Begin the straight leg lift by lying on your back with your right leg straight and your left leg bent at the knee with your foot flat on the floor. Slowly lift your right leg about a foot off the floor while tightening your thigh muscles. Hold the position for three to five seconds, slowly lower your leg to the floor and repeat the lift. Switch to your left leg while your right leg is bent.

How to Do a Full Split Without Hurting Yourself

You do the splits by extending one leg forward, while extending the other leg backward and lowering your pelvis to the floor. The splits require flexibility in the quads and hamstrings as well as the hip flexors and buttocks. If you have issues with flexibility, you may not be able to do splits from a standing position, or be able to touch the pelvis to the floor without hurting yourself. You can still do a full split by starting on the floor and using props to help your body ease into the position.

Step 1

Warm up with at least 5 minutes of aerobic exercise before doing the splits. Alternatively, do your splits at the end of your workout, when your muscles are completely warmed up.

Define Isostatic Stretching

Isostatic stretching can increase your flexibility. Photo Credit Creatas Images/Creatas/Getty Images

Isostatic stretching, also known as isometric stretching, is an effective way to increase flexibility and elongate your muscles. Isostatic stretching combines a simultaneous stretch and contraction of the muscle, but without movement. This manipulates your body into allowing the muscle to stretch beyond its normal limits.

How To

To begin, get into the stretching position for the muscle you want to focus on. For example, a calf stretch would have you in a lunging position while facing a wall. Next, contract the stretching muscle through an isometric contraction for seven to 15 seconds. For the calf stretch, this might look like you are trying to push through the wall. Relax the contraction, then hold the stretch for another 20 seconds. At this point, you may be able to move your muscle beyond the point of stretch you reached before contracting.

Exercises to Strengthen the Achilles Tendon

Overview

Like many exercise related injuries, Achilles tendinitis, or pain in the Achilles tendon at the back of the ankle, typically results from overuse and repetitive stress. The American Academy of Orthopedic Surgeons says that a sudden increase in your running distance or exercising with tight calf muscles that haven’t had a chance to warm up can also cause the condition. Stretching and strengthening the calf muscles are ways to regain normal functioning.

Stretching Exercises

The American Academy of Orthopaedic Surgeons recommends beginning your recovery with one-leg calf stretches by placing your hands on a wall keeping one leg straight behind you and the other bent. Keeping your back heel on the floor, lean your hips forward, stretching the back calf muscle. Keep both legs back for a two-leg stretch presented by Vivian Grisogono in “Sport Injuries-A Self-Help Guide.” Use the edge of a step or a 2-inch high block for another two-leg calf stretch; with just your toes on the stair or block, drop your heels below the step and hold for a count of 10.

How to Stretch Ligaments & Tendons

Stretching your ligaments and tendons is a good idea for expanding your overall flexibility. However, since your ligaments and tendons are responsible for holding your bones together, too much stretching is a bad thing. Pulls, strains and tears take a very long time to heal, so keep that in mind when trying stretches for the first time. Don't push yourself too hard and take it slow and easy to prevent injury.

Step 1

Sit on the floor and bend your knees outward so that the soles of your feet touch. Lean forward and hold onto your feet. Bend at your waist, not your back. Hold for three seconds.

Dynamic & Static Stretching Exercises

Stretching is an important part of any fitness program. Before physical activity or any kind of sporting event, it loosens muscles, allows for better movement and reduces your risk of injury. Incorporate the two types of stretches -- dynamic and static -- into your regular workout. Dynamic stretches involve slow and controlled movements through a complete range of motion, and should be specific to the exercise you are about to do. Static stretches apply force to a muscle and are held for 15 to 30 seconds at a time.

General Information

The three components to an overall fitness program are cardiovascular or aerobic activity, strength training and flexibility training -- or stretching. The American Council on Exercise recommends that a fitness program include 30 minutes of stretching three times a week. Stretch before and after physical activity to minimize injury and soreness. Before stretching for any reason, warm up your muscles for five to 10 minutes to prevent injury. A short walk while swinging your arms can work as a warmup.