Flexibility Training Knowledge – Joints of the Body

NASM Flexibility Training : Joints of the Body

Form Function and Stability is the foundation to any strength conditioning program. Flexibility training is a crucial addition to any strength program. Knowing the Joints of the body and how they move is critical for flexibility training.

According to NASM, the biggest source of injury from training comes from repetitive movements.

Flexibility training is a pillar of fitness and needs to be apart of any strength training regiment.

Flexibility increases full body strength

By increasing our soft tissue range of motion, we enable our bodies to be able to gain more muscle.

Strength training a bigger range of motion translates to an increase in motor recruitment throughout the whole body.

Having a larger frequency of motor recruitment enables higher peak force production.

Flexibility Training Knowledge :

Flexibility is the extensibility of the soft tissue surrounding a joint and it’s ability to move through it’s range of motion.

In order to get more flexibility, it is important to know the types of joints in the body.

A joint is a point of articulation between limbs of the body

Proper extensibility of the soft tissue surrounding the joints allows for proper range of motion.

An altered joint structure can also inhibit proper range of motion

  • Non Synovial Joint – Skull – No joint Cavity, with fibrous connective tissue, little movement present in these joints. The movement is to allow blood pressure, or other fluids to circulate through and around the brain without bursting blood vessels and causing ruptures in the soft brain tissue.
  • Synovial Joint – Knee Cap – Produces fluid to lubricate the knee joint. Has a cavity, surrounding soft tissue to allow for flexion and extension of the knee. Regular activity is recommended to keep the knees properly lubricated. This includes Aerobic, Anaerobic, and Flexibility training.
  • Gliding Joints – Hands and Feet – These joints glide side to side, or front to back. It is important to keep these muscles loose as they are the start to most Strength and Conditioning. The Feet are the base of our pyramid, having flexible and loose muscles in the feet is a key aspect of QiGong and Yoga Training
  • Condyloid – Knee that fit into and around the Synovial Joint – This joint only moves in one direction, and is rarely found to hyperextend past its extension point.
  • Hinge Joint – Elbow –  Uniaxial – Moves in one direction and rarely hyperextends past its point of extension. These joints move similarly to the doors on the car, swinging in one direction.
  • Ellipsoid or Saddle Joint – Wrist, Carpal, Metacarpal – These joints fit unilaterally amongst each other. They slip and slide around each other allowing for upward, downward, and side to side movement of the wrist.
  • Ball and Socket Joint – Hips, and Shoulders – The Ball section is the Insertion and is spherical. The receiving end is a Bowl like dish. The sphere fits into that keeps movement fluid.
  • Glenohumeral – Specific Ball and Socket Joint of the Humerus connecting into the Shoulder, unlike the hip joints, the shoulders are capable of circumduction
  • Pivot Joint – Spinal Vertebrae – Vertebrae are responsible for  rotation of the head, neck, chest, and torso. The pivot joints are hollow in the center to allow for the Central Nervous system to connect and control the peripherals of the body.


Developing Flexibility takes time and dedication,

With western lifestyle becoming more sedentary, it is important to maintain joint health.

Yoga Guides the way to proper flexibility training

This Beginner Sun Salutation Flow is perfect for people at any level of fitness


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