Chapter 20
Flexibility
Flexibility
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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?
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Structural characteristics of the joint
Mechanical properties of the connective tissues
Flexibility
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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
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It will enhance their program.
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
Benefits of Flexibility Training
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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
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Picking something up off the floor
 Promotes mental relaxation
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.
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Stair climbing vs. Basketball
General Warm Up
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Full body rhythmic activities
Low-moderate intensities
~ 5 minutes
Increase core temp
Should not lead to fatigue
Specific Warm Up
 Specific warm up for the activity
 ~ 10 minutes
Factors Affecting Flexibility
 Joint Structure
 Age
 Gender
 Muscle & Connective Tissue
 Exercise History
 Temperature
 Resistance Training
 Pregnancy
Joint Structure
 Joint Structure
 Some joints allow more range than
others
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
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
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
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
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
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Static Stretching
 Most commonly used
 Safe & effective
 Muscle gradually stretched to the point of mild
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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
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:
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Increased danger of exceeding the extensibility
limits of involved tissues
Higher energy requirements
Greater chance of causing muscle soreness
Activation of the stretch reflex
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
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:
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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
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
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
Stretching Body Regions
 Neck
 Posterior Arm
 Shoulders & Chest
 Anterior Thigh & Hip
 Torso
Flexor
 Posterior Thigh
 Adductors “Groin”
 Calf
 Upper Back
 Lower Back
 Hips
http://www.youtube.com/watch?
v=4GWlJMSAlu4