Flexibility is a measure of the range of motion around a joint, for example the elbow, or a number of joints, like the lower back. It is limited by the physical structure of the joint including the bones, tendons, ligaments and muscles.

It is essential when performing everyday activities and therefore an important component of fitness.

Joints can be classified in three categories: fibrous, cartilaginous and synovial. The first ones connect bones without allowing any movement. Think of the bones of the skull or pelvis. Cartilaginous joints are joints in which the bones are attached by cartilage. These joints allow little movement, such as in the spine. The last ones are the freely movable and most commonly known joints.

Synovial joints have cartilage along the surface of the bones to reduce friction and to absorb shocks. They are enclosed by a capsule that holds a lubricating fluid.

The three major type of joints are the hinge, the condyloid and the ball and socket. The hinge allows movement in one direction. Examples are the elbow and the knee. Condyloid joints can move in two directions. Think of the wrist and the ankle. The ball and socket joints can move in three directions and have the largest range of motion. Examples are the shoulder and the hip.

Flexibility training is subject to a constant controverse between those who promote it and those who reject it. Both camps are represented by experts who say that their convictions are scientifically proven.

Both camps in general agree that it is not wise to stretch prior to a workout when muscles, ligamants and tendons are not yet warm and pliable. If you do, you're asking for trouble. One doesn't need scientifically based evidence to understand that. A warm up before a workout is good of course, but don't stretch.

It is to about this point that the majority of the experts agree.
When it comes to flexibility training after a workout two main visions prevail;

Those who support this type of training after a workout say it:

• reduces stress in the exercising muscles and releases tension developed during the workout;
• assists with posture by balancing the tension across joints caused  by the muscles that cross the joints.
• reduces the risk of injury during training and daily activities;
• improves the performance during training and daily activities.

The opposers value a flexibity as much as those who support it, but the difference is that they are of opinion that everything that is needed to enhance flexibility is already built into the resistance exercises self. 

When you stretch, you apply force on a muscle at the farthest ends of its range of motion. If you perform exercises properly you are going through a full range of motion and doing and achieving exactly the same as flexibility training does.

We are all different with different levels of ability. That is a fact we have to accept and a consequence of how our body is built. It is a matter of genetics and similar to the natural ability of being able to run, skate or bike faster than anybody else. Being different is no problem, it is only normal.

Real problems with flexibility are in most cases a symptom of a muscular system that is under performing. Proper resistance training brings one's joints, including bones, ligamenents and tendons, in the best possible condition (see the previous page "the muscular system"). Pulling something beyond the level of what is best possible is contra productive.

If you neverthelles want to stretch after a workout because you feel it benefits you, then do so but stay within the same range of motion as during the resistance exercises. Let it never be painful, breath normally and don't try to do things with your joints your body is not capable of.

The topic of this page is the third component of fitness. The two previous pages are about the first and the second components of fitness, the cardiorespiratory system and the muscular system. The next page is about the fourth and last component of fitness; body composition.