Ch. 8 Muscular Flexibility

Benefits of flexibility

healthy muscles and joints, mental health, relieves cramps, improves posture, prevents low back paint, prevents falls, relieves chronic pain

Flexibility

the achievable range of motion at a joint or group of joints without causing injury

Sublaxation

partial dislocation of a joint

Stretching

moving joints beyond the accustomed range of motion

What affects flexibility?

joint structure, adipose tissue, muscular elasticity and genetics, body temp, age, gender, level of physical activity

The most significant contributor to reduced flexibility?

Sedentary lifestyle

Testing Flexibilty

Sit-and-Reach Test, Total Body Rotation Test, Back Stretch Test, Hamstring Looseness Test

Sit-and-Reach

Legs extended, reach towards toes and measure how far you can go; can modify by sitting on a chair

Total Body Rotation

arms out fingers touching the wall, rotate backwards, measure rotation

Back Stretch Test

One hand over shoulder, one under, reach for fingertips, measure distance between fingertips

Hamstring Looseness

Touch Toes; can be limited by large abdomen

Static Stretching

slow-sustained stretching (30 sec)

Active Stretching

position held by strength of a muscle being stretched (ex. yoga poses)

Passive Stretching

External force applied to extended range of motion (ex. someone else applying force)

Ballistic Stretching

fast bouncing motion to achieve greater degree of stretch, high likelihood of injury

Dynamic Stretching

speed of movement, momentum, active muscular effort (ex. arm circles, lunges)

Controlled Ballistic Stretching

bouncing movement at end range

Proprioceptive Neuromuscular Facilitation

contract/relax movement; meant to move through planes; requires assistance of another person

2 sensory organs (proprioceptors) that protect muscles from injury from stretching

muscle spindles, golgi tendon organ

Intensity

only to the point of mild discomfort

Volume

each exercise should be repeated 2-4 times to achieve 60 sec per exercise

Frequency

2-3 days a week minimum, 5-7 days a week ideal

Mode

static, dynamic, proprioceptive neuromuscular facilitation, controlled ballistic training

Repetitions

repeat each exercise 2-4 times holding each one between 10-30 seconds with a total of 60 seconds for each exercise performed

When should you perform flexibility?

following cardiorespiratory or strength-training exercises, or as a stand alone program

Contraindicated Exercises

can be hazardous if performed incorrectly

What % of the population experiences back pain?

60-80%

Low back pain is frequently associated with this action.

Twisting a loaded spine

Brain is hardwired to the back, what happens when you’re stressed?

Back muscles contract

Posture

relationship between body parts

When is pain considered chronic?

12 weeks/3 months