Flexibility
©Pete Charrette (Cap’n Pete), 2013
Definition
• Flexibility refers to the range of
motion possible of a joint or the
ability to move the joint through a
range of motion (ROM).
Importance of Flexibility
• Flexibility is an
important, but often
neglected part of an
exercise program.
• The importance of
flexibility for health and
well-being becomes
more important with
age.
3
Benefits of Having Good Flexibility
1. Maintain normal joint motion
2. Greater resistance to lower back and spinal column
problems.
3. Good posture
4. Improved personal self image
5. Maintain active throughout life
6. Reduced muscle tension and stress
7. Improved spinal mobility in older adults
8. Reduces muscle spasms & soreness
Factors Effecting Flexibility
• Tendons and joint capsule tissue are
non-elastic but can undergo plastic
elongation (permanent lengthening of
soft tissue).
Genetics
&
Age
Joint
Structure
• Muscles, tendons and the joint capsule
are the components to target with
stretching for improved flexibility.
Recent
Physical
Activity
Ligaments
&
Tendons
Muscle Bulk
& Fat Bulk
Muscle
Temperature
Previous
Injury
Two Types of Flexibility
1. Static – Slow-sustained stretching
2. Dynamic – Resistance to motion that affects how
easily a joint can move through it’s ROM.
Most people must consciously work to maintain
flexibility especially as we age. Although there is no
definitive research to it, most experts believe that lack
of ROM (Range of Movement) leads to injury.
Why is Flexibility Important?
1. Maintain balance relationship in the muscles
crossing the hips/pelvis.
2. Helps maintain proper posture and
low-back stability.
3. Keeps older adults able to be active
without interference or pain
4. Activities of daily living are
positively affected – Quality of life
Flexibility Terminology
Plastic Elongation
Permanent lengthening
of soft tissue.
qAcquired through slow
sustained stretching
Elastic Elongation
Temporary lengthening
of soft tissue.
4 Methods of Stretching
1 - Ballistic (dynamic) Stretching
Exercises done with jerky, rapid, bouncy movements, or slow, short, and sustained
movements. Can be used in specific sport training. Problem – often cause muscle
damage and soreness. Plyometric, box jumps, bounding drills, and platform shoes.
2 - Static (slow-sustained) Stretching
Exercises in which the muscles are lengthened gradually through a joint’s complete
range of motion. The most recommended mode of flexibility development. stretch to
tightness but not pain. Optimum time to hold is unknown but generally accepted that
15-30 seconds is necessary. Repeat 2-4 times 3 times a week.
4 Methods of Stretching (Cont.)
3 - Active Isolated Stretching (AIS)
Stretch one isolated muscle or muscle group. Actively contract the opposite muscle.
Stretch the targeted area gently and hold for no more than 2 seconds. Release the
stretch before the muscle reacts to being stretched. Repeat 2-3 times. Often done
with a partner, rope, towel, or flexible tubing.
4 - Proprioceptive Neuromuscular Facilitation (PNF)
Done with a partner. Obtain a moderate stretch of the targeted muscle and then the
partner helps to brace the limb to prevent further movement. The muscle is
contracted for 4-5 seconds. Upon the release of the contraction, the partner helps to
increase the stretch. Repeat 4-5 times with the final stretch being held for several
seconds.
When to Stretch
• Start working out slowly by walking, slow jogging,
slow cycling followed by gentle stretching.
• Higher body temperature will increase range of
motion of the joints.
• Changes in muscle temperature can increase or
decrease flexibility by as much as 20%.
Intensity
üWarm-up prior to stretching
• Walking, cycling or light jogging
üPost-exercise is also a good time to exercise
because muscles are more pliable.
üOnly stretch to the point of mild tension.
üRelax when you reach the point of mild
tension to maximize the results of the
stretch.
Repetitions
• Definition
– The number of times each stretch is
performed.
• Goal
– 4 to 5 repetitions for each exercise.
– Subject each muscle to at least 1 exercise.
– Hold each stretch for 10-30 seconds.
– Aim to hold the stretch for 60 seconds as
flexibility improves.
Frequency of Training
• Initial Frequency
Recommendations
– 5 to 6 times per week
– 15-30 minutes per session
• After 6 to 8 weeks of Training
– 2 to 3 times a week for
flexibility maintenance
– 15-30 minutes per session.
Alternative Methods of Stretching
Pilates:
combines pieces of yoga, martial arts and calisthenics.
Yoga: Yoga’s main premise is to unite the mind and body by using
various body positions to improve body alignment and breathing
techniques to optimize blood flow and energy to body tissues.
Tai Chi:
movements.
is a form of martial art involving slow flowing
Pilates
• Developed by Joseph Pilates, a German-born
innovator. He combined muscle control, coordination
and stretching thereby improving efficiency of
motion.
• Pilates improves balance, posture, flexibility,
strengthens the core and teaches proper breathing.
Yoga
• Yoga (Mind & Body) – Originated in India over 6000
years ago.
• Helps reduce stress, improve self-control over poor
habits and overall enhances well-being.
• Various positions improve body alignment and
breathing techniques help blood flow to muscles and
energy to body tissues.
Tai-Chi
• A Chinese form of martial arts involving slowflowing movements.
• Shown to increase strength, improve balance and
restore ROM using it’s basis postures.
Evaluating Body Posture
§ Rationale:
§ To detect deviations
from normal body
alignment.
§ To prescribe
corrective exercises
or procedures.
Cause of Lower Back Pain
Weak abdominal and gluteal muscles,
and tight hamstring and hip flexor muscles
The lower back muscles are somewhat stronger and shorter
The pelvis tilts forward placing pressure on the spinal vertebrae
The Result
LOWER BACK PAIN
Preventing Back Pain
See a physician to rule-out disease
Perform regular exercise (flexibility and strengthening exercises)
Use positive postural techniques for everyday activities
Wear comfortable, low-heeled shoes
Place work surfaces at comfortable heights
Use a chair with good back support
Lift objects close to the body
Rest feet on a low stool when sitting a long time
Placing a pillow behind the small of the back when driving long distances
Consider physical therapy or chiropractor care
Assessment for Flexibility
Modified Sit-and-Reach Test
Total Body Rotation Test
Shoulder Flexibility Test