Flexibility + Warmup

I have been doing a bit of research regarding flexibility and warmup recently as they seem to be a very neglected component of training. Seeing as Flexibility is one of the 10 skills we focus on at CrossFit I have decided to write this brief article.
I'm going to first discuss the benefits of flexibility and how important it is as part programming along with how it ties into the warm up. I will then outline the different types of flexibility training available.

Flexibility is defined as "the ability to maximize the range of motion (ROM) at a given joint" or to apply it strictly to training we could say "the ability of a joint to freely move through full normal range of motion"

Being flexible has a wide variety of positive's in relation to sport. By being flexible you are allowing full range of motion through your joints which in turn helps to eliminate awkward & inefficient movement. This can decrease the chance of injury.
Achieving good flexibility is important as it can help improve your ability to preform various movement skills. The ability to move effectively relies on strength and coordination (2 more of the skills we work on). Our goal should be to achieve flexibility intertwined with strength so as to still have joint stability. This will help you to have better control over your movements. Also having both strength and flexibility at any given joint will decrease your chance or injury to that particular area. There are many different factors affecting a persons flexibility such as age, sex, temperature, activity level, the list goes on but regardless of your current level of flexibility you can improve with correct training.

Importance of warm up
The purpose of a warmup is mainly to raise the body's core temperature in order to prepare it for the activity to follow. If your workout is going to be at an intense level then sufficient warm up is a must to help achieve that intensity. We have all been in the situation where we are running late and either rush the warm up or simply skip it. This is a huge mistake and we all make it periodically. These mistakes can lead to injury and poor performance during the workout. When you warmup the amount of blood flowing to your muscles increases which makes them warmer which in turn increases flexibility (see how this is tying together?). A warm muscle will contract more forcefully and relax quicker which results in greater speed & strength.

For the reasons listed if you like to include stretching as a part of your warm up do it at the end of the warmup not the beginning. Stretching before your core temperature has been elevated can actually cause tissue damage to your muscles. The best time to incorporate stretching into your workout is at the end when your core temp should be at its highest and you are sweating. For flexibility training post-workout is best for your stretching, it can also help to return your muscles to their resting length by stimulating blood flow and reducing cramps - as opposed to finishing your last exercise and then sitting down for 10 minutes. This kind of ties in with your cool down helping to restore your body to its pre-workout state.

Types of warmup
Passive - hot showers, massage, heating pads
General - jogging, cycling, jumping jacks, skipping etc
Specific - jogging before a run, warm up set of a particular exercise

Types of flexibility training
Active - you stretch yourself
Passive - a partner or a machine stretches you
ballistic - repeated bouncing - this is really non beneficial and can actually cause more harm than good so its not advisable
PNF - a partner takes you gradually past your normal ROM a set number of times - this is probably one of the most effective ways of increasing your flexibility but you must make sure that your partner knows what they are doing
Dynamic - simulates movements that will occur in daily activities eg. lunge walk

Doing yoga is always another option as that will greatly help you improve your ROM and blood flow to the working muscles.
I really enjoy yoga but rarely end up going as I have numerous other commitments.
Maybe in the new year.