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Improving FlexibilityImproving Flexibility
Chapter 5Chapter 5
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FlexibilityFlexibility
Flexibility is the range of Flexibility is the range of motion at a joint or series of motion at a joint or series of joints and is specific to each joints and is specific to each jointjoint
Flexibility is influenced by the Flexibility is influenced by the bony structure, the amount of bony structure, the amount of tissue at the joint, the skin, tissue at the joint, the skin, and the elasticity of the and the elasticity of the muscles, tendons, and muscles, tendons, and ligaments at the jointligaments at the joint
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Flexibility and WellnessFlexibility and Wellness
Flexibility begins to decline by the Flexibility begins to decline by the mid-20s mid-20s
Flexibility is influenced by age, Flexibility is influenced by age, gender, and physical activitygender, and physical activity
Flexibility is important for performing Flexibility is important for performing activities of daily life, maintaining activities of daily life, maintaining good posture, preventing low back good posture, preventing low back pain, and reducing joint deteriorationpain, and reducing joint deterioration
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StretchingStretching
Stretching can be done during Stretching can be done during warm-up or cooldown, but is warm-up or cooldown, but is most productive during most productive during cooldowncooldown
Always warm up before Always warm up before performing stretching performing stretching exercisesexercises
Muscles contain proprioceptors Muscles contain proprioceptors (sensory organs) that tell the (sensory organs) that tell the brain when muscles are being brain when muscles are being stretchedstretched
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StretchingStretching
The muscle spindle tells the brain the The muscle spindle tells the brain the muscle is being stretched, and the muscle is being stretched, and the Golgi tendon tells the brain to tell the Golgi tendon tells the brain to tell the muscles to relax after 6 secondsmuscles to relax after 6 seconds
Static stretching lasting 15 to 30 Static stretching lasting 15 to 30 seconds is the preferred method of seconds is the preferred method of stretching because the message is stretching because the message is sent from the Golgi tendon for the sent from the Golgi tendon for the muscles to relaxmuscles to relax
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Types of StretchingTypes of Stretching
Ballistic (dynamic) stretching causes Ballistic (dynamic) stretching causes the Golgi tendon to send the the Golgi tendon to send the message for the muscle to contractmessage for the muscle to contract
The contraction associated with The contraction associated with ballistic stretching can cause injury ballistic stretching can cause injury and is counterproductive to the goal and is counterproductive to the goal of the exerciseof the exercise
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Static Stretching GuidelinesStatic Stretching Guidelines
Warm up before stretchingWarm up before stretching Stretch to the point of Stretch to the point of
discomfort, but not paindiscomfort, but not pain Hold each stretch 15 to 30 Hold each stretch 15 to 30
secondsseconds Breathe rhythmically and Breathe rhythmically and
continuouslycontinuously Perform stretching exercises Perform stretching exercises
five to six times a weekfive to six times a week
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Contract – RelaxContract – Relax Slow Reversal – Hold-RelaxSlow Reversal – Hold-Relax
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Proprioceptive Proprioceptive Neuromuscular Facilitation Neuromuscular Facilitation
(PNF)(PNF) PNF is the most effective PNF is the most effective
stretching technique but takes stretching technique but takes more time, requires a partner, more time, requires a partner, and has an increased risk of and has an increased risk of injuryinjury
PNF stretching combines passive PNF stretching combines passive movement with isometric movement with isometric contractionscontractions
Flexibility is usually measured Flexibility is usually measured with a goniometerwith a goniometer
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Preventing Back and Neck Preventing Back and Neck PainPain
Eighty to ninety percent of Eighty to ninety percent of Americans have low back pain at Americans have low back pain at some time in their livessome time in their lives
Sedentary lifestyle is a factorSedentary lifestyle is a factor 90% of back problems occur in 90% of back problems occur in
the lumber regionthe lumber region Being overweight stresses the Being overweight stresses the
lower backlower back
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How to Lift ObjectsHow to Lift Objects
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Causes of Low Back PainCauses of Low Back Pain
Excess weightExcess weight Poor posturePoor posture InactivityInactivity Weak abdominal Weak abdominal
musclesmuscles FatigueFatigue Wearing high Wearing high
heelsheels
StressStress SmokingSmoking Incorrect liftingIncorrect lifting Weak back and Weak back and
hamstring hamstring musclesmuscles
InjuryInjury DiseaseDisease
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Improving FlexibilityImproving Flexibility
Chapter 5Chapter 5
