DEFINITION OF
FLEXIBILITY
THE ABILITY TO MOVE BODY JOINTS
THROUGH A FULL RANGE OF MOTION
Why is Flexibility Important?
•  Needed in daily living
•  Reduces chance of injury
•  Helps relieve muscle soreness
•  Prevents muscles from shortening
•  Increases capacity of joints to move
•  Helps reduce chance of developing low back
pain
•  Helps relax muscle tightness from injury,
fatigue and emotional tension
Types of Stretches
•  Static
•  Holding a stretch in one position for
a period of time
•  Ballistic
•  Bouncing during stretching Do Not Use!!!!
•  PNF
•  Using combinations of muscle
contractions/relaxations to increase
flexibility
•  Active
•  Controlled movement of the
involved muscle group through a
range of motion (ROM)
STRETCHING SHOULD NOT BE PAINFUL!!!!
THE GOLDEN RULES OF SAFE
STRETCHING
1.
2.
3.
4.
5.
6.
7.
Warm-up before stretching to increase muscle
temperature and blood flow.
Never stretch or strain to the point of pain.
Don’t bounce! Instead, stretch to a point of tension
and hold 15 to 30 seconds before progressing.
Hold deep stretch positions when muscles are at their
warmest to allow a fuller range of motion without
stress.
Breath slowly and deeply. Try to relax into the stretch.
Allow a longer warm-up for strenuous activities or
those to be performed in the cold.
Facilitate upcoming activity by incorporating the
major muscle groups involved.
The best time to stretch to GAIN
FLEXIBILITY is AFTER
working out when muscles are
warm
CONTROVERSIAL EXERCISES
These exercises have been labeled controversial due to the intervertebral disc pressure in the spine area and the hyperextension of
supporting ligaments which maintain stability. Implement the alternative exercise to prevent injury.
RISKY EXERCISES
ALTERNATIVE EXERCISES
1. Head Circles
1. Rotate to the right and left, forward - side
and perform isometric exercises.
2. Trunk circling
2. Wall sit with lateral flexion,
backward, with diagonal reach.
3. Shoulder stand
3. Exercise which stretch the hamstrings and
and lower back from a long sitting position.
4. Prone trunk raises
4. Four point stance resting on elbows. Extend
one leg
and lift. Keep abdominals contracted.
forward - side - CONTROVERSIAL EXERCISES (Cont.)
RISKY EXERCISES
ALTERNATIVE EXERCISES
5. Standing toe touches with straight legs.
Cherry pickers, reach through, right leg over left.
5. Sit and reach or alternate toe touches lifting
the leg waist high.
6. Double leg lifts.
6. Bicycle legs resting on elbows.
7. Sit-ups with straight legs.
7. Bent knee sit-ups and curl-ups.
8. Ballistic stretching (rapid “bounce”) on the exhale 8. Long hold and extend further. Staic stretch.
CONTROVERSIAL EXERCISES (Cont.)
RISKY EXERCISES
ALTERNATIVE EXERCISES
9. Twisting exercises in standing position.
position.
9. Perform trunk-twist very slowly in sitting
10. Squats or deep knee bends full extension.
10. Squat to half the distance to (45 degrees).
11. Hip flexor stretch
11. Forward lunge
12. Hurdle stretch
12. Inverted hurdle stretch
CONTROVERSIAL EXERCISES (Cont.)
RISKY EXERCISES
13. Immediate rest after exercise
13. Continue low level aerobic exercise (walking) to recycle blood lactate.
14. The plough
14. Back - saver sit and reach
15. Hands crossed on the chest
15. Sit-up with hands behind neck.
ALTERNATIVE EXERCISES
F.I.T. APPLIED TO FLEXIBILITY TRAINING
Gradually increase overload by increasing -
Frequency
Number of sessions per day or week
(2-3 days per week is recommended)
Intensity
Distance the muscle is stretched
(Remember: Slight tension, NOT pain)
Time
amount of time the position is held, or the number of repetitions and sets
(15-30 seconds, 2-3 times per stretch)
Regardless of how you increase overload,
remember to do so progressively
SPECIFICITY OF FLEXIBILITY TRAINING
STRETCHING EXERCISE WILL ONLY IMPROVE
FLEXIBILITY IN JOINTS EXERCISED
FLEXIBILITY IS SPECIFIC TO EACH:
1. INDIVIDUAL
2. JOINT
3. SPORT
JOINTS OF THE HUMAN BODY
PIVOT
PIVOT
GLIDING
HINGE
BALL and SOCKET
UNDERSTANDING FLEXIBILITY
Name
Period
Directions: Check your understanding and readiness for developing a personal flexibility workout.
THE VALUE OF STRETCHING
Circle your answer:
1. When is flexibility lost? 2. Why do older adults loose their range of motion?
3. What impact does stretching have on injury?
injury
4. How does flexibility impact emotional stress?
5. Can stretching help back pain?
6. How often should you stretch?
7. How hard should you stretch?
8. How long do you hold a stretch?
gradually over time
lack of activity
reduce injury
rapid over time
old age
increase
lessen tension
decrease pain
minimum of 3X week
stretching point
10-30 seconds
increase tension
increase pain
once a week
less than normal reach
5-15 seconds
Safe
Safe
Safe
Safe
Safe
Safe
Safe
Unsafe
Unsafe
Unsafe
Unsafe
Unsafe
Unsafe
SAFE OR UNSAFE
Circle your answer:
1. You compete with your partner on how far you can stretch.
2. Your partner pushes on your back while you do the sit-and-reach.
3. You execute your stretching routine before lifting weights.
4. You use the bodyʼs momentum to force the muscle beyond its stretch point.
5. Using your evaluation results, you increase the overload.
6. You use standing 4 count toe touches to set a personal record. 7. You increase your stretching program to four times per week.
Unsafe
UNDERSTANDING SAFE EXERCISES
Circle your answer:
1. Head circles
Unsafe
2. Triceps stretch
3. Deep knee bends
4. Plow
5. Groin stretch
Safe
Unsafe
6. Leg raises
Safe
Safe
Safe
Safe
Safe
Unsafe
Unsafe
Unsafe
Unsafe
7. Quadriceps stretch
8. Four count toe touches
9. Calf stretch
10. Hurdle stretch
Safe
Safe
Safe
Safe
Unsafe
Unsafe
Unsafe
Unsafe
TYPES OF STRETCHING
Summarize why static stretching is safer that ballistic or bouncing stretching.
1.
Flexibility is:
A.
B.
C.
D.
2.
The ability to touch your toes
The ability to stretch muscles further
The ability to move body joints through a full range of motion
The ability to move body joints beyond a full range of motion
The type of stretching that should NOT be used is:
A.
B.
C.
D.
Static stretching
Ballistic stretching
PNF stretching
Active stretching
3.
Your warm-ups should:
A. be performed BEFORE stretching
B. only last about a minute
C. last for about 30 minutes
D. be performed AFTER stretching
4.
Stretching for improving flexibility should be done:
A. before warming up when muscles are cold
B. during exercising
C. right after exercising when muscles are their warmest
D. 2 hours after exercising
5.
When beginning a flexibility program, one should:
A.
B.
C.
D.
6.
Stretch until you are in pain
Force the muscle past its normal range of motion
Gradually build up stretching time and sessions per week
Always stretch when a muscle is cold
Flexibility is specific to each:
A.
B.
C.
D.
Individual
Joint
Sport
All of the above
7.
Flexibility is important because it:
A.
B.
C.
D.
take a long time to perform
increases muscle soreness
reduces the chance of injury
causes muscles to shorten