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FLEXIBILIT
Y,
MOBILITY
AND
POSTURE
FLEXIBILITY, MOBILITY
AND POSTURE
Definition:
Flexibility is the ability of joints to move
through their full range of motion
Flexibility is a component of Mobility
Muscles and Connective tissue are not
“flexible” but Extensible
FLEXIBILITY, MOBILITY
AND POSTURE
To improve mobility: Tissue quality,
Stretch and Strengthen
Mobility is the ability to execute
movement patterns without restriction
or impairment Other elements play a factor: Balance,
Coordination, Core Strength
Definition:
FLEXIBILITY, MOBILITY
AND POSTURE
30-40% loss of flexion in ankles
20-30% decrease in Hip Flexion
20-30% decrease in spine flexion
Typical Changes by age 70 (especially in
women)
[3]
FLEXIBILITY, MOBILITY
AND POSTURE
Stress and Tension
Habitual Posture over time
Surgery (changes in movement, scar
tissue)
FLEXIBILITY, MOBILITY
AND POSTURE
Reduced function and quality of life
Increased risk of falls
Higher incidence of back and other pain
Consequence of this:
Lack of movement and exercise reduces
muscle extensibility
Why this happens?
FLEXIBILITY, MOBILITY
AND POSTURE
We do lose elasticity in our muscles and
tendons with age
But…
Collagen binds down between the layers
This then limits the joints range of motion
FLEXIBILITY, MOBILITY
AND POSTURE
Benefits of Improving Flexibility
Reduced muscle tension, more relaxed
Better range of motion
Blood circulation and air exchange
Muscle contractions are smoother and easier
more coordinated
Reduced soreness after exercise
Reduced risk of injury
WHAT NOT TO
DO
Stretch past
normal ROM
Excessive esp.
during pregnancy
Stretch weak
muscles that are
needed for joint
support.
Too Aggressive
Compensate
FLEXIBILITY, MOBILITY
AND POSTURE Is resistance Structural or Soft Tissue?
TYPES OF STRETCHING
Dynamic
Better during general day or after
workout not before
Better before activity, try to
replicate patterns you’re about to
train.
Static
TYPES OF STRETCHING
Static-less risk of exceeding normal ROM,
less soreness Passive- assistance from person or
device
Active Assistive-same as active but
needs assistance
Active-muscle and/or joint moved
through ROM
PNF (Proprioceptive Neuromuscular
Facilitation) Hold/Relax
Contract/Relax
SOME
FAVORITE
S
SOME
FAVORITE
S
TYPES OF STRETCHING
Dynamic
Used to simulate specific patterns
before activity More energy and attention required
TIPS
Only stretch through natural range of motion,
no pain/tingling
Known or suspected Osteoporosis be
gentle
Extensibility “flexibility” vs Tone
Breathing First: Sympathetic and
Parasympathetic
Add Tai Chi and Yoga
Research recommends 30-90s of slow
sustained stretch Gets past elastic recoil and stimulates
fiber reorganization
[1,2]
GUIDELINES
Proper breathing. Inhale nose, exhale pursed lips
Reposition slowly after and allow muscles to
recover at natural length
Individual preference as to when. Warm up with
light activity i.e. walk, march in place before.
Recommended after sitting or standing for long
periods
GUIDELINES
At least 2 days per week working to most days for
trouble spots
Rx. 10min Daily. Find your habit. Car stop
light, Chair commercials on tv, after
shower when warm grab wall or door
jam chest stretch
Stretch before bed, great way to unwind,
relax and keep more of the stretch gains
Mild soreness shouldn’t last more
than 24 hours, if so was too
aggressive
BEYOND MUSCLES
FOR FLEXIBILITY &
MOBILITY
SOFT TISSUE WORK
ASSESSMENT LOWER BODY: SEATED
HAMSTRING
ASSESSMENT UPPER BODY: BACK
SCRATCH
© Yann Forget / Wikimedia Commons, GFDL, https://commons.wikimedia.org/w/index.php?curid=9590080
POSTURE
POSTURE
The way in which we carry ourselves
Sitting, Standing, Walking, Lifting,
etc..
Repetitive unhealthy patterns can
cause pain, injury and ongoing
physical compensations
Fix patterns before repetitively loading
Running or walking. Wobbly wheel
POSTURE AND ALIGNMENT
Hip Flexors
Overactive and Weak (tight doesn’t mean strong)
When weak, other muscles and tissue get
involved
Alignment- Gives greater strength to the structure
POSTURE AND PATTERNS
Common Example Back Pain:
Circus Tent
Hip flexors overactive, weak glutes, weak
front side core, tight erectors
Common Example Back Pain:
Wea
k
Overac
tive
Common Example Back Pain:
Wea
k
Overac
tive
What is the best Sitting
Position?
Lungs Expand activates Deep muscles and Deep
myofascial System
Facilitates healthy movement deep inside the
body
BREATHING
Changes CNS state so body is receptive to
stretches
Garfin SR, Tipton CM, MuBarak SJ, et al. Role of fasica in
maintenance of muscle tension and pressure. J Appl
Physiol 51:317-319, 1981.
[1]
[2]
[3]
Bueche F. Principles of Physics. 2nd
ed. St. Louis: McGraw
Hill, 1972:194-195
Chodzko-Zajko,Wojteck J.; Proctor, David N.; Fiatarone
Singh, Maria A.; Minson, Christopher T.; Nigg, Clauido R.;
Salem, George J.; Skinner, James S.; Medicine & Science in
Sports Execise. 41(7):1510-1530, July 2009. doi:
10.1249/MSS.0b013e3181a0c95c
