Chapter 5
Developing
Flexibility
Isn't stretching just for
competitive sports?
Flexibility
 The
ability of a joint to move freely
through its full range of motion.
https://www.youtube.com/watch?v=Xh9o9
5etgYo – video of abnormal flexibility
 Not what we is meant by full range of
motion.
Factors Affecting Flexibility
Anatomical (Structural) Factors
 Shape of bones
 Connective tissue – ligaments &
cartilage (joint capsule) (47%)
 Muscle (41%)
 Tendons (10%)
 Skin (2%)
*As you can see the muscles are a major factor
in your flexibility and you can drastically change
their ability to stretch more. Ligaments and
cartilage should not change in structure.
Stretch Reflex
 https://www.youtube.com/watch?v=Ya-
3XHBWDqs
 Involuntary contraction of a muscle due
to rapid stretching of that muscle.
 So that’s why my leg jerks when the Dr.
taps my knee.
 Helps prevent muscle and tendon
damage.
 The reason muscle stretching must last
long enough for the stretch reflex to
release.
Benefits of Flexibility
1.
2.
3.
4.
5.
6.
7.
Healthy joints - Keeps joints lubricated.
Enhanced ability to move freely and easily enhancing athletic performance.
Stretching during warm-up decreases the risk of
injury.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Helps prevent lower back problems.
It feels good.
Preventing Lower Back Pain
1.
2.
See Figure 2 and Table 1 (pg. 114)
Guide to why strong and flexible muscles in the
hip/lower back region will help decrease the
changes of lower back pain.
Preventing Poor Posture
1.
2.
Review this section.
Lock at Laboratory 1 to evaluate your posture.
Evaluating Flexibility

Is not joint specific. Flexibility is muscle specific.

You are trying to improve/test the flexibility in a muscle.
Example; your right shoulder may have more range of
motion than your left shoulder because those muscles
are more flexible.
1.
Sit & Reach Test https://www.youtube.com/watch?v=lv_D8NnKdw
Running Flexibility Test https://www.youtube.com/watch?v=pjRmW837T
h0
Shoulder Flexibility Test https://www.youtube.com/watch?v=DUtHU3C1B
sE
These are just a few of the self tests that are
available.
2.
3.

Designing a Flexibility Program
 Evaluate
your flexibility so you can set
goals.
 Dynamic, ballistic, static, or PNF.
https://www.youtube.com/watch?v=Lt6YvDaFmPU
Range of motion that is achieved through
moving a limb to its limits in a quick fashion.
 Associated with increased muscle
soreness and the stretch reflex.
 Used more in athletic competition. Not
recommended for personal fitness
programs due to risk of injury.
 Range of motion that is achieved
through slow controlled stretching.
 Most commonly used and
recommended type.
PNF Stretching or PNF: PartnerAssisted Stretching





https://www.youtube.com/watch?v=PhfbsLEPus0
Proprioceptive neuromuscular facilitation (PNF) uses the
nervous and muscular systems to facilitate stretching.
PNF utilizes the inverse stretch reflex to relax the target
muscle.
PNF stretch: perform a 10-30 second static stretch, then
contract the muscle for 6 seconds to produce fatigue, and
then relax while a partner stretches your limb for 10-30
seconds.
For safety be sensitive to your partner’s needs and flexibility
level.
Guidelines of Flexibility
Development
 Frequency
– 2 to 3 days a week (up to 7
days if possible).
 Intensity – slightly beyond the normal
range of motion to the point of tension.
 Time – 10 to 30 second static hold, 10 – 30
minutes each session.
 Repetitions – at least 4 sustained stretches
for each muscle group.
https://www.youtube.com/watch?v=LZ32
h05edv0
Tips for Developing Flexibility
 Warm
up before stretching
 After warm-up, stretch to prepare for activity
 Stretch for flexibility during cool-down
 Stop at the point of tension, not pain
 Stretch slowly and evenly
 Try to consciously relax
 Maintain regular breathing
 Don’t bounce
 Strive for muscle balance.
Take Action
Incorporate stretching before and after
exercising.
 While studying or reading the morning paper, sit
on the floor and stretch.
 While on the phone, stand and stretch.
 If you have a desk job, take a 5-minute stretch
break every hour.
 After every hour of computer use, take a 5minute stretch break.
 While watching TV, stretch during commercials.
