Flexibility Exercise

Benefits of Good Flexibility

Factors Affecting Flexibility

Assessment of Flexibility

Evaluating Body Posture

Muscular Flexibility Prescription

Contraindicated Exercises

Preventing and Rehabilitating Low-Back Pain

Chapter 8

Muscular Flexibility

CHAPTER

OUTLINE

Key Terms________________: The ability of a joint to move freely through its full range of motion________________: Moving the joints beyond the accustomed range of motion

________________: Permanent lengthening of soft tissue________________: Temporary lengthening of soft tissue








Benefits of Adequate Flexibility

Promotes healthy muscles and joints

Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement

Makes activities of daily living (turning, lifting, and bending) easier to perform

Helps prevent low-back and other spinal column problems









Improves and maintains good postural alignmentPromotes proper and graceful body movementImproves personal appearance and self-imageHelps develop and maintain motor skills throughout life









Flexibility exercises have been prescribed successfully to treat1.

2.

3.








Stretching for Menstrual Cramps

Factors Affecting FlexibilityGenetics

Physical activity

Joint structure

Ligaments

Tendons

Muscles

Skin

Tissue injury

Adipose tissue (fat)

Body temperature

Age

Gender








Muscle Flexibility

Flexibility is joint specific

Women are more flexible than men

Decrements are primarily related to physical inactivity

Aging decreases joint range of motion








Flexibility Fitness Tests

Modified sit-and-reach test

Total body rotation test

Shoulder rotation test








Modified Sit-and-Reach TestMeasures hip and trunk flexibilityModified protocol accounts for arm/leg length discrepancies

Starting position for the modified sit-and-reach test








Modified Sit-and-Reach Test

Modified sit-and-reach test

Hold the final reach for two seconds








Total Body Rotation Test

Measures body rotation

Test is performed on either right or left side








Shoulder Rotation Test

Measures shoulder flexibility

Measuring biacromial width

Starting position for the shoulder rotation test

Shoulder rotation test








Critical ThinkingCarefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises?Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?








Key Terms_____________________________: Exercises done with jerky, rapid, bouncy movements_____________________________: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion

_____________________________________: Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions








Stretching TechniquesStatic stretching

Each muscle is gradually stretched and held for 10-*30* seconds

Ballistic stretching 1. Sudden stretching in a bouncing movement2.3. Could benefit if

____________________________________

Proprioceptive neuromuscular facilitation (PNF) Muscle is contracted, then stretchedCauses soreness, requires partner

Guidelines forDeveloping Flexibility

ModeStatic or dynamic to include every major joint

IntensityTo the point of _________________

RepetitionsAt least 4 times

Hold the final stretched position for __________ seconds

Frequency _____ days per week








Contraindicated ExercisesMost strength and flexibility exercises are relatively safe to perform

Some exercises (contraindicated) can be hazardous if performed incorrectly

Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders

A list of contraindicated exercises are provided in the textbook








Contraindicated Stretching Exercises

Low-Back PainAbout 75 million Americans suffer from chronic low-back pain

Caused by1.

2.

3.








Critical ThinkingConsider your own low-back health. Have you ever experienced episodes of low-back pain?

If so, how long did it take you to recover, and what helped you recover from this condition?








8.6

Incorrect and Correct Pelvic Alignment

Change from one task to another before fatigue sets in

Use a footrest

Bend at the knees and the hips, not at the waist

Hold heavy objects close to your body

Never bend over without bending your knees

8.7

Caring for Your Back

Find the correct standing position by practicing against a wall

8.7

Low-Back Health

Exercise while lying in bed to teach yourself correct muscle position

8.7

Low-Back Health

Ironic isn’t it???

A straight, hard chair is best

Learn to sit properly in whatever chair you use

8.7

Low-Back Health

Faulty sleeping positions intensify swayback8.7

Low-Back Health

Relieve your back by taking all pressure off of your back and legs

8.7Low-Back Health

Tips to Prevent Low-Back Pain

Be physically activeStretch often using spinal exercises through a functional range of motionRegularly strengthen the core of the body Lift heavy objects by bending at the knees and carrying them close to the body







Preventing and Rehabilitating

Low-Back Pain


Avoid sitting (over 50 minutes) or standing in one position for lengthy periods of timeMaintain correct postureSleep on your back with a pillow under the knees or sideways with the knees drawn up and a small pillow between the knees






Prescription



Low-Back Pain


Try out different mattresses of firm consistency before selecting a mattress

Sleep Number Bed???

Warm up properly using mild stretches before engaging in physical activityPractice adequate stress management techniques






Prescription



Low-Back Pain

End of Chapter

Flexibility Exercise

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