A good flexibility program requires no more than “three” stretching
exercises (sit-straddle-reach stretch, shoulder and chest stretch, and the standing hip
flexor stretch) to maximize the range of motion of the muscles that undergo adaptive
shortening. Increased flexibility in the anterior chest and shoulder muscles, the low
back, adductors, hamstrings, and plantar flexor muscles, and the hip flexors, help an
athlete or client to engage in athletics or recreational programs, with an increase in skill
performance and movement efficiency with less degree of difficulty as compared to
earlier musculoskeletal limitations.
Keywords: Athletic performance, Dorsi-flexion, Erector spinae, Hyperextension,
Linea aspera, Plantar flexion.
