Flexibility Training: Enhancing Joint Mobility and Stability

1. Chapter 20Flexibility

2. Flexibility • Flexibility refers to the total range of motion (ROM) of a joint or group of joints. • The ability of a joint to move freely through the full range of motion. • It differs from person to person and from joint to joint. • What affects the extent of movement around a given joint? • Structural characteristics of the joint • Mechanical properties of the connective tissues

3. Flexibility • The GOAL should be to optimize joint mobility while maintaining joint stability. • Primary FOCUS should be on the systematic, safe and effective application of the range of motion techniques used. • You should be able to communicate to the client WHY they should devote time to improving flexibility • It will enhance their program.

4. Flexibility • Keep the requirements of the activity in mind • A person’s activity level alone will not improve flexibility • Stretching exercises are essential if flexibility is to be maintained or increased

5. Benefits of Flexibility Training • Increases Range of Motion • Reduction of lower back pain and injury • Reduction in the incidence & severity of injuries • Improved posture & muscle symmetry • Delay in the onset of muscular fatigue • Prevents or alleviates muscle soreness post exercise • Increases the level of certain skills & muscular efficiency • Picking something up off the floor • Promotes mental relaxation

6. Flexibility • It must be based upon the needs of the client. • Deliberate stretching should be done AFTER a general warm-up, but BEFORE the primary bout BUT…. • It is dependant upon the activity to be performed. • Stair climbing vs. Basketball

7. General Warm Up • Full body rhythmic activities • Low-moderate intensities • ~ 5 minutes • Increase core temp • Should not lead to fatigue

8. Specific Warm Up • Specific warm up for the activity • ~ 10 minutes

9. Factors Affecting Flexibility • Joint Structure • Age • Gender • Muscle & Connective Tissue • Exercise History • Temperature • Resistance Training • Pregnancy

10. Joint Structure • Joint Structure • Some joints allow more range than others

11. Age & Gender • Young more flexible than older • Females more flexible than men • Youth become less flexible between ages 10-12 • Childhood is the ideal time to start a flexibility program • Seniors lose flexibility due to inactivity

12. Muscle & Connective Tissue • Tendons, ligaments, fascia, joint capsules, skin • Elasticity – the ability to return to original resting length after passive stretch • Plasticity – the tendency to assume a new and greater length after passive stretch • Hyperlaxity – allows the joints to achieve a ROM that exceeds the normal range of motion

13. F.I.T. of Stretching • 2 times per week, for 5 weeks, has been shown to improve flexibility • Varies depending upon the sport / activity • General warm up for ~ 5 minutes • Activity specific warm up ~ 10 minutes • Post activity stretching ~ 5 minutes • Hold each stretch for about 30 seconds • Do 4 reps

14. Proprioceptors & Stretching • Muscle Spindles • Within muscle • Causes stretch reflex • Muscle contracts when stretch too fast • Golgi Tendon Organs • MT Junction • Produces inverse stretch reflex • Relaxes muscle when there is too much tension

15. Types of Stretching • Static – slow & steady • Ballistic - bouncing type movements • Dynamic– avoids bouncing but includes movements specific to the activity • PNF – generally involves a 10 s passive stretch followed by the specific technique: • Hold-Relax • Contract-Relax

16. Static Stretching • Most commonly used • Safe & effective • Muscle gradually stretched to the point of mild tension • If discomfort is felt, back off a little • Does not activate the stretch reflex • Beginners should hold the stretch for 15-20 s; progress to 30 s • Longer holds do not reap more rewards • Significant improvements can occur • Repeat 3-5 times

17. Ballistic Stretching • Rapid, jerky, uncontrolled movement • Difficult to control the motion • Higher risk of injury • No longer considered acceptable however, is appropriate for some activities • Disadvantages: • Increased danger of exceeding the extensibility limits of involved tissues • Higher energy requirements • Greater chance of causing muscle soreness • Activation of the stretch reflex

18. Dynamic Stretching • Similar to ballistic but avoids bouncing • Puts an emphasis on functionally based movements • Includes movements specific to the activity • Example  lunge walk • Requires balance and coordination • Clients may experience muscle soreness initially

19. PNF Stretching • Widely accepted as an effective method for increasing range of motion • Performed with a partner • Uses both passive movement & active muscle action • Technique: • Take the muscle into a static stretch while relaxing muscle • Hold stretch for 10 s, then contract muscle for 6 s with a strong isometric contraction against partner • Following a 1-2 s rest, repeat another 30 s passive stretch • Repeat

20. Summary • Assess client’s flexibility to pinpoint strengths & weakness • Design program that stretches the specific muscles used by the client during activity • Warm up before stretching to increase temp • Perform stretches daily • Stretch all major muscle groups and opposing groups

21. Summary • Focus on technique during the stretch • Hold stretches for 15-20 seconds initially; later 30 seconds • Do 4 reps each stretch for optimal gains • Stretch to mild discomfort, not pain • Keep breathing slow and rhythmical during stretch • Stretch muscles in different positions and planes • Stretch after primary bout

22. Neck Shoulders & Chest Torso Upper Back Lower Back Hips Posterior Arm Anterior Thigh & Hip Flexor Posterior Thigh Adductors “Groin” Calf Stretching Body Regions

23. http://www.youtube.com/watch?v=4GWlJMSAlu4