to be held for at least ten seconds. Increasing the range of motion creates good posture and develops proficient performance in everyday activities increasing the length of life and overall health of the individual. Dynamic Dynamic flexibility is classified as the ability to complete a full range of motion of a joint. This is a release of energy with proper timing for the muscles to contract. It also controls movement as the speed increases while stretching parts of the body. This form of stretching prepares the body for physical exertion and sports performance. In the past it was the practice to undertake static stretching before exercise. Dynamic stretching increases range of movement, blood and oxygen flow to soft tissues prior to exertion. Increasingly, coaches and sports trainers are aware of the role in dynamic stretching in improving performance and reducing the risk of injury. Static-active Static-active stretching includes holding an extended position with just the strength of the muscles such as holding the leg in front, side or behind. Static-active flexibility requires a great deal of strength, making it the hardest to develop. Ballistic Ballistic stretching is separate from all other forms of stretching. It does not include stretching, but rather a bouncing motion. The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury. Limits Each individual is born with a particular range of motion for each joint in their body. In the 1964 book Finding Balance by Gigi Berardi, the author mentions three limiting factors: occupational demands, movement demands, and training oversights. Internal factors Movement demands include strength, endurance and range of motion. Training oversights occurs when the body is overused. Internally, the joints, muscles, tendons, and ligaments can affect one's flexibility. As previously mentioned, each part of the body has its own limitations and combined, the range of motion can be affected. The mental attitude of the performer during the state of motion can also affect their range. External factors Externally, anything from the weather outside to the age of the performer can affect flexibility. General tissues and collagen change with age influencing the individual.As one ages, performing activities of daily living without pain becomes much harder. By stretching often, one can maintain a level of musculoskeletal fitness that will keep them feeling well. Performers should be aware of over-stretching.