F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move...
-
Upload
ursula-sanders -
Category
Documents
-
view
215 -
download
2
Transcript of F l e x i b i l i t y. What is Flexibility? Flexibility refers to a joint’s ability to move...
F l e x i b i l i t yF l e x i b i l i t y
What is Flexibility?
Flexibility refers to a joint’s ability to move through its full range of motion.
Range of Motion refers to the degrees of motion allowed around a joint.
Ball and Socket Joint
Ball and Socket Joints
- Shoulders and hips and provide a joint with a wide range of motion.
Hinge Joints
Hinge Joints- Elbows and knees
- Allow only for back and forth movement.
Other Joints
In the neck there are Pivot Joints that allow a rotating movement.
In the wrists and ankles there are Gliding Joints that allow each tiny bone to glide over the other
Factors Affecting Flexibility
Heredity Gender- females are more flexible than males in
some movements Age- younger people are usually more flexible than
older people because of elasticity (ability of musclesand tissues to stretch and give.
Body Temperature- importance for warm up Injuries- limitations Percentage of Body Fat- excessive can limit ROM Activity Level- inactivity limits flexibility Keep
your elasticity and stay active and flexible.
Lower-Back Pain Often associated with inflexible and weak muscles that
support the spine and pelvis Leading cause of back injury is improper lifting To lift correctly- bend knees, keep stomach tight, keep
object close to body, use legs to lift object, find a partner if necessary
Good posture helps to distribute force of gravity throughout the body so that no one structure is overstressed like the lower back tends to be.
Benefits of Flexibility Conditioning
Healthy Joints- increases ROM, decreased injury Healthy Muscles- stabilizes joints, increases ROM Fewer Injuries- controls instability, reduces joint pain Reduced Stiffness and Soreness- increased blood flow
and ROM, keep on stretching Healthy Emotions- tension and stress levels are lowered Healthy Image- future participation in physical activities
Hyperflexibility
Excessive flexibility
Joint is stretched beyond normal ROM
Torn rotator cuffs are very common in people who have stretched shoulder ligaments
Muscle Imbalance
When you strengthen muscles around a joint, you need to be sure to work the 2 opposing muscle groups involved. This helps to avoid muscle imbalance which is when one muscle group becomes too strong in relation to complimentary group.
Core Stability To treat
hyperflexibility and muscle imbalance develop your core stability. This is the stretching and strengthening of the muscles around the spine and pelvic regions.
Examples?
FITT and Flexibility
Frequency- You should stretch a minimum of 3 times per week but daily is best
Intensity- reach beyond the point where a muscle or connective tissue is stretched just beyond its normal resting state
Time- hold each stretch for 20-30 seconds
Type- apply specificity
Types of Stretching
Static - slow, smooth, sustained for 20-30 seconds until you feel slight discomfort
Ballistic - quick up and down bobbing movements where stretches are held briefly (may cause injury)
Reflex - assisted-stretching movements that challenge the reflexes to adapt…plyometric
Passive - against a counterforce (partner, chair, towel) and in which there is little or no movement