Flexibility

By: Ryan Buckley

Purpose of Flexibility

• What Flexibility impacts.

• Detriments of flexibility.

• Flexibility programs:

– Mode

– Intensity

– Repetitions

– Frequency

Mode of Exercise

• Six Different Kinds:

1. Static

• Gradual stretch with final position held for a few seconds.

• Little pain and low injury risk

• Most frequently used and recommended.

2. Passive• Similar to static stretching• Use of additional person or

apparatus to increase range of motion.

Mode of Exercise cont…3. Ballistic Stretching

• Using moving body part(s) to extend joints beyond normal range of motion.

• Requires fast-paced, bouncing motions.

• Causes muscle soreness and increased injury risk.

4. Dynamic Stretching

• Speed and momentum to increase range of motion.

• An example would be walking lunges.

• Can lead to overstretching which increases risk of injury.

5. Controlled Ballistic Stretching

• Slow, gentle, controlled ballistic movements.

Mode of Exercise

6. Proprioceptive Neuromuscular Facilitation

• Four Step Procedure:

1. Assisting person pushes slowly in direction of desired stretch.

2. Person being stretched applied force in opposite direction.

3. There is 5 or 6 seconds of initial stretch then relaxation of target muscles. Assistant increases degree of stretch for 10-30 seconds.

4. If there is a greater range of motion available there is another 5-6 second rest before increasing to a greater degree for an additional 10-30 seconds.

Intensity and Repetition

• Intensity:

– Only should cause mild discomfort and is below pain threshold.

• Repetition:

– General recommendation calls for 10 minutes of stretching, which calls for roughly 4 repetitions.

– As flexibility increases, length of holding final position increases and could add more time on total stretch period.

Frequency

• At Least 2-3 days per week.

• After 2 months of daily stretching, 2-3 sessions per week can be maintained.

When to Stretch?

• Warming-Up

– Before Walking/jogging- 3-5 minute warm-up.

– Before stop and go activities 10 minute warm-up.

• Intense stretching prior to athletic events.

• Good time to stretch is after an aerobic workout.

Resources

• http://loveableface.com/why-you-need-to-do-flexibility-exercises/dynamic-flexibility-exercises/

• http://www.irbsandc.com/index.php?module=5&section=27&subsection=87&language=EN

• http://www.bodybuilding.com/fun/stretching_types.htm• http://www.yogawiz.com/stretching/ballistic-stretching.html• http://warmup.weebly.com/sport-specific-dynamic-stretching.html• http://www.physiotherapybedfordview.co.za/pastnewsletters/1304

stretching.html• http://www.caranovybennewitz.com/exercise-and-cancer/types-of-

excercise/flexibility/• http://www.ratemyhorsepro.com/userfiles/images/flexibility2(1).JP

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Resources

• Hoeger, W., & Hoeger, S. (2013). Exercise Prescription. In Fitness & Wellness (10th ed., pp. 80-83). Belmont, CA: Wadsworth, CengageLearning.