Stretching and Flexibility

1. Stretching and Flexibility KH2520 Georgia State University

2. Warm-up General warm up – 5-10 min Fast walk/slow jogging or stationary bike Specific warm-up – incorporates movements similar to exercise or sport being performed

3. What is flexibility? The absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment Being “innately” flexible is a myth! Tony Horton on flexibility… http://www.youtube.com/watch?v=LmPWLLY5rD4

4. Factors affecting flexibility • Resistance training should train agonist and antagonist muscle groups to ensure muscle balance • Always train through the full ROM • Range of Motion (ROM) is the distance that a movable object may normally travel while properly attached to another

5. Muscle bulk does affect ROM • Not uncommon in large, anaerobic athletes (deltoids, biceps) which may impede weight-training through full ROM • Stretching can ROM

6. Factors affecting flexibility • External • Temperature • Gender • Clothing/Equipment • Age • Recovery Stage • Internal • Type of joint • Temperature of joint • Elasticity of muscles, tendons, and ligaments

7. Stretching guidelines • Research shows stretching 2x/week for 5 weeks increases flexibility • 5-6 min general warm-up (cycle, arm ergometer) • 8-12 min sports-specific stretching (leg kicks or dynamic shoulder movements, etc.) • 4-5 min general stretching • Static stretching should occur after exercising, practice, or competition

8. Types of stretching • Active stretch – person stretching applies force of stretching • Touching toe stretch – force is supplied by athlete through lean forward (hold the stretch) • Passive stretch – partner or machine provides force of stretching • Partner hamstring stretch

9. Types of stretching • Static stretch (type of passive stretch)– slow, constant stretch held for 30-40 sec • No stretch reflex elicited • Ballistic stretch – bouncing type movement with muscular effort and end position is not held (ex. bouncing toe touches) • Ballistic jumps by a hurdler before a race • TRIGGERS STRETCH REFLEX and isn’t preferred for increasing ROM http://www.youtube.com/watch?v=eXjK49c69Qg • Dynamic stretch – controlled dynamic stretching that mimics sports movement (ex. leg swings, arm swings, torso twists) • Long walking strides performed by a hurdler to increase hip ROM prior to race http://www.youtube.com/watch?v=gm99m-qn7aM http://www.youtube.com/watch?v=QQfjEPKNcys

10. Types of stretching • Proprioceptive Neuromuscular Facilitation (PNF) stretch • Involves partner • Both active and passive stretching • Superior to other stretches for increasing ROM • PNF Stretching Example: http://www.youtube.com/watch?v=GRMFBZRy5OM

11. Types of stretching • PNF:Hold-relax example (most effective according to book) • First phase is 10 sec passive stretch • Second phase is isometric hold against partner for 6 sec • Third phase is increased stretching (due to GTO stimulation) for 30 sec

12. Dynamic vs Static-Stretching Warm Up

13. Conclusions Stretching may reduce the risk of sports injury Acute static stretching prior to exercise may decrease performance Chronic stretching following practice appears to enhance sports performance

14. Static Stretching KH 2520: Principles of Physical Activity and Fitness

15. Static Stretching A form of stretching in which a stretched position is held for a given duration (15-60 s). Static stretching avoids forced movements that can provoke a stretch reflex Static Stretching Example: http://www.youtube.com/watch?v=xMyQ6-EJGxw

16. Types of Static Stretches Passive - a form of static stretching in which an external force exerts upon the limb to move it into the new position Active - eliminates force and its adverse effects from stretching procedures by allowing the limb to move through a full range of motion while stretching

17. Stretching - Static • Hold position for 15 – 60 seconds • Relaxed, slow breathing • Do not hold breath • Warm up • Determine appropriate stretching exercises for target muscle/muscle group • Assume stretching position to the point of mild to moderate tension • No pain or discomfort

18. Stretching - Static Trunk Twist Hamstring

19. Stretching - Static Calf Chest

20. Stretching - Static Shoulder Quadriceps

21. Stretching - Static Forearm Tricep

22. Stretching - Static Inner thigh Back

23. Static Stretching Strengthen what you stretch, and stretch after you strengthen! -Judy Alter Static stretching directly after weight training has been found to increase muscular growth

24. What is Dynamic Stretching Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement. It involves moving parts of your body and gradually increasing ROM, speed of movement, or both

25. What is Dynamic Stretching continued.. Dynamic stretching consists of controlled movements that take you (gently!) to the limits of your range of motion In dynamic stretches, there are no bounces or "jerky" movements.

26. Stretching – Dynamic Warm up Determine appropriate stretching exercises for target muscle/muscle group Move through full range of motion

27. Benefits of Dynamic Stretching Full Body Warm Up Improves Kinesthetic Awareness Improves Flexibility

28. Order of Stretching Beginning- Dynamic warm up Middle- Actual workout End- Cool down/static stretching

29. Ballistic Stretching Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position.

30. PNF Stretching

31. What is PNF? PNF -- or proprioceptive neuromuscular facilitation -- exercises involve stretching a muscle or group of muscles, contracting the same muscle isometrically for at least three seconds, and then stretching it farther. Example of PNF stretching on your own http://www.youtube.com/watch?v=yrbDxgFSocE

32. Hold-Relax • A partner moves the extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds. • On instruction, the subject isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. • The subject is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

33. Types of stretching PNF: Hold-relax example (most effective) First phase is 10 sec passive stretch Second phase is isometric hold against partner for 6 sec Third phase is increased stretching (due to GTO stimulation) for 30 sec

34. What other activities improve flexibility?

35. Stretching and Relaxation Yoga Girls AND Guys do Yoga! Focuses on mind-body connection Involves physical postures and exercises along with mental exercises like breathing, meditation, and relaxation Healthy mind & healthy body

36. Benefits of Yoga Helps one control mind, body, and soul Helps manage stress and anxiety through relaxation Increases flexibility, muscle strength, and body tone Improves respiration, energy, and vitality Increases self-awareness Helps with focus and attention Enhances personal power!

37. Beginner Yoga Examples

38. Stretching and Relaxation PMR Example Progressive Muscular Relaxation (PMR) Control breathing (6-8 breaths/minute) Relax muscles in each part of body progressively Goal is to experience no tension in body Helps to relax specific areas of tension

39. Benefits of PMR Decreases overall stress level Easy to learn and practice at home with no cost! Decreases heart rate and breathing rate Lowers blood pressure Increases concentration Increases blood flow Reduces anger and frustration Increases confidence

40. Tai Chi What is it? “Meditation in motion” Low-impact, slow-motion exercises Involve deep breathing and focus on sensations in muscles Circular movements Relaxed muscles (never tensed) “Research offers a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age." -Harvard Medical School 

41. Pilates Pilates Principles of Pilates • Emphasizes balance of the body through: • core strength, flexibility, and awareness • Focuses on precision rather than high reps Centering- bring focus to center of body Concentration-each exercise deserves full attention Control- no body part is left to its own devices Precision-placement, alignment, and trajectory are key! Breath-full and coordinated breathing Flow-fluid movements help the body feel connected

42. Benefits of Pilates Increases strength, lean muscle, muscular endurance, and muscular awareness. Low impact nature that does not induce inflammation of muscles and joints Increases flexibility Increases relaxation and breathing Great method of cross-training (helps teach the body efficient and balanced movement)

43. What other activities improve flexibility? Yoga! http://www.youtube.com/watch?v=V2-CLZLqo4A http://www.youtube.com/watch?v=CU3HuPNsyG4 Tai Chi http://www.youtube.com/watch?v=UsnUam5VsYw Water Aerobics http://www.youtube.com/watch?v=cBbA4-EhNf8 Dance (Zumba anyone!?) http://www.youtube.com/watch?v=r7rPI_y0HBE

44. Beginner Yoga Stretches http://www.youtube.com/watch?v=PXco3MpWFDo

45. QUIZ!!! What does PMR stand for? What are two benefits of Yoga?