What is flexibility training?
Flexibility is defined as the range of motion about a joint. A joint brings together body segments and is classified based on the degree and type of movement. There are several factors that can limit joint mobility; however, flexibility training can help minimize some of the factors limiting flexibility by balancing muscle groups.

Increasing flexibility can improve your martial arts training by increasing range of motion enabling you to execute higher kicks and deeper stances. Flexibility for the elderly will help in daily living activities by keeping muscles and joints more limber. Improving flexibility through flexibility training is an important component of physical fitness, and should be added to your training regiment.

How do I gain flexibility in martial arts training?
Through flexibility stretching you can elongate the musculotendinous unit which helps lengthen the muscle fiber resulting in a greater range of motion; thereby, increasing flexibility. To increase martial art flexibility it is helpful to understand that the connective tissue has a combination of properties that are both elastic and plastic. This is known as viscoelastic. When you perform an elastic stretch, the muscle elongates until the tension is removed. When you perform a plastic stretch, the deformation of the muscle remains even after the flexibility stretch. There are elastic and plastic tendencies in the connective tissue during stretching. Therefore, if you want to gain flexibility during flexibility training you will need to design your flexibility stretching techniques to increase plastic elongation.

Force and duration are the two main factors when you are trying to improve flexibility through permanent elongation. The lengthening of the connective tissue is greatest when a low force and long duration (15-30 seconds) is utilized. This is known as a static stretch and generally the safest method of stretching. Tissue temperature is another factor influencing stretching. A slight raise in core temperature will increase the elasticity of muscle while decreasing stiffness. Warming up before flexibility stretching will help increase muscle elasticity, making the muscle more pliable. Be sure to choose flexibility exercises that will stretch the primary muscles you will be utilizing during your workout. However, as in strength conditioning, flexibility training should include stretching for all the major muscle groups.

Benefits of flexibility exercises in martial arts 

-Helps muscles relax and decreases stiffness
-Improves range of motion within joints
-Improves posture and muscular balance
-Reduces injury including risk of low back pain
-Enhances physical performance and efficiency
-May increase blood supply and nutrients to joint structures

Flexibility exercises for the elderly are very important. As you age, there is an increase to resistance to deformation of the connective tissue, as well as dehydration around the soft tissue structures. In general, if you are more active during the aging process, the more flexible you will be.

How much will it cost to help improve my martial arts flexibility? Flexibility exercises can be done without any equipment, or with equipment such as stretch straps, stretch bands or a balance ball. There are many excellent books providing information, as well as diagrams illustrating the stretches.

There are numerous classes you can enroll in such as yoga. Yoga classes help you to become proficient in handling a greater amount of resistance leading to improved flexibility. Pilates incorporates low-impact exercise and the goal is to improve posture, flexibility and functionality. Publications can provide information on flexibility training workouts through books, as well as many magazines.