The rubber band theory applies to each
of us; we will be no good until stretched.
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Flexibility is an essential fitness component in both
your functional life, as well as when you engage in
physical activity.
It is important that you stretch to increase the
length of both your muscles and tendons. The
more range of motion you have, the more your
joints can move without injury.
Stretching will not only help reduce the chance of
injury, minimize muscle soreness, stimulate blood
flow, it is also a great stress reliever.
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The ability to move body joints through a
full range of motion.
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Point at which 2 bones come
together
Types
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Pivot
Gliding
Hinge
Ball and socket
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Direction is limited by bone structure and
can’t be modified = type of joint
Range of motion is limited by soft tissue
and is modifiable through flexibility
exercises
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Ligament — strong fibrous tissue that attaches
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Muscle — meaty tissue surrounding bones
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Tendon — anchors muscle to bone
one bone to another
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Increases capacity of joint to move
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Improves posture
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Helps relieve tension
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Helps relieve muscle soreness
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Stimulates blood flow
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Reduces chance of injury
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Helps reduce chance of developing low
back pain
◦ 80% of Americans suffer low back pain
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Helps relax muscle tightness from injury,
fatigue, and emotional tension
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Static — slowly move muscle to stretching
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Dynamic — continuous, slow and controlled
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Ballistic — bouncing, jerky movement using
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Isostatic — use a partner to stretch beyond
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point
body’s momentum
your limit
PNF – to stretching point static stretch 10
second, then muscle is flexed 5 seconds
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Overload – stretch your muscles farther
than they are used to
Progression – change time you perform a
stretch, how far you stretch, how often you
stretch or what stretch you are doing
Specificity – flexibility is specific to the joint
and soft tissue involved in the stretch
Unsafe flexibility exercises
 Warm up before stretching
 Avoid ballistic stretching
 Don’t use a partner to stretch
 Start at your appropriate level and progress
slowly
 Stretch by what feels comfortable to you —
don’t follow others
 Combine cardiovascular, muscular strength
and endurance exercises to prevent
imbalance.
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Minimum principles of training guidelines
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Frequency - at least 2-3 times per week
Intensity - stretch slowly until tension is
felt, not pain
Time – 15-30 minutes
◦ static: hold stretch for 20 to 30 seconds
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Type – after warm up=dynamic after
cooldown=static
7 Ways To Improve Flexibility
NUMBER 1: Dynamic warm-up prior to working out The days of long holds
on stretches before exercise is largely over.
NUMBER 2: Follow a workout with light static stretching
NUMBER 3: Prioritize full range of motion (Example: 90 Degree angle on
squats)
NUMBER 4: Incorporate massage (Example Foam Rollers)
NUMBER 5: Take part in relaxing exercises (Walking, Yoga)
NUMBER 6: Learn to breathe properly (Slow deep breaths)
NUMBER 7: Stay hydrated
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Flexibility is the ability to move body joints
through a full range of motion
The direction of joint movement is limited
by the way it is structured
Flexibility is limited by soft tissue which
includes ligaments, muscles, and tendons
Five types of stretching
How would you apply the principles of
training
joint—
point at which 2 bones come together
ligament—
strong, fibrous tissue which attaches one
bone to another
muscle—
meaty tissue surrounding bones
tendon—
soft tissues that anchor muscles to bones
static stretching—
dynamic stretching—
slowly moving a muscle to its stretching
point and holding the position for 15
seconds
stretching done in continuous, slow, and
controlled manner
ballistic stretching—
stretching that involves bobbing, bouncing
or jerky movements which use the body's
momentum
isostatic stretching—
form of stretching in which a partner
pushes the body beyond the initial limit
PNF stretching—
Arthritis—
(Proprioceptive Neromuscular Facilitation)
variation of static stretching move muscle
to stretching point then flex the muscle to
give extra stretch
Joint condition causing inflammation and
pain in joints, can limit range of motion