Flex membership is a new program promoted by USA Swimming for kids who want to experience swimming on a team. The membership fee is $20 per year and is only offered for Pre-comp and Bronze group swimmers.

Flexibility improves streamlining stroke mechanics. And resistance to injury. Here are four quick stretching drills you can do in the pool to supplement your dry land flexibility. Program perform

Introduced in 2018, the Flex Membership offered a reduced fee in exchange for lowered benefits, looking to attract athletes who were not year-round swimmers. The fee has been a flat $20 since the launch, but the new structure will see an increase for swimmers 11 & over.

6 Simple Ways to Increase Your Flexibility

1. Consider foam rolling.
2. Perform dynamic rather than static stretching prior to activity.
3. Perform static stretching after activity.
4. Target your stretches to the areas that need it.
5. Stretch frequently.
6. Make sure you are stretching the muscle safely.

According to Christopher Travers, MS, here are five of the best ways to become more flexible with daily or frequent practices.

1. Take a yoga class.
2. Go for dynamic stretching over static stretching.
3. Try tai chi.
4. Add stretch bands to your routine.
5. Follow up with foam rollers.

Flexibility involves: Thinking quickly to respond to sudden changes in circumstances. Persisting in the face of unexpected difficulties. Anticipating & responding positively to changing environments. Ability to adapt to change positively in response to changing circumstances. Taking on new challenges at short notice.

Flexibility exercises are activities that improve the ability of a joint to maintain the movement necessary for carrying out daily tasks and physical activity. Examples of flexibility activities include: stretching.

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.

• Forward Lunges.
• Side Lunges.
• Cross-Over.
• Standing Quad Stretch.
• Seat Straddle Lotus.
• Seat Side Straddle.
• Seat Stretch.
• Knees to Chest.

What is flexibility? Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion.

You can become more flexible by following these seven steps:

1. Focus on your core values.
2. Be open-minded.
3. Develop your skill set.
4. Be optimistic.
5. Stay calm.
6. Plan ahead.
7. Have a strong support network.

Developing flexibility is an important goal of any training program. Achieving optimum flexibility helps eliminate awkward and inefficient movement by allowing joints to move freely through a full normal ROM, and it may also provide increased resistance to muscle injury (3, 22, 23, 24, 32, 36).

The 3 types of flexibility

• Dynamic flexibility.
• Active flexibility.
• Static/passive flexibility.