Chapter 5 Lecture

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Improving Flexibility

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Learning Objectives

• Discuss the value of flexibility• Identify the structural and physiological limits to

flexibility• Discuss the stretch reflex• Describe the three categories of stretching

techniques• Design a flexibility exercise program

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Flexibility

• Full range of motion of a joint• Five main structural limitations to movement

– the shape of bones– stiff muscles– connective tissues (ligaments & cartilage)– tendons – tight skin

• Stretch reflex (contraction) limits to flexibility– muscle spindles– proprioceptor– golgi tendon organs

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The Knee Joint: Anatomical Structures Influencing Motion

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Benefits of Flexibility

• Increased joint mobility• More efficient body movement• Better posture• Prevents lower back pain

– hypokinetic disease– see Lab 5.4: stretches to prevent low back

pain

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Posture

• Good: body in alignment– Holding positions placing least amount of

strain on supporting muscles/ligaments of joint

• Bad: body out of alignment– Holding positions stretching muscles on one

side of joint, while shortening them on other side

– Over time leads to pain/joint damage• Routine strength and flexibility exercises help

correct imbalances/prevent future problems

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Techniques to Increase Flexibility

Dynamic Stretching• Goal is to prepare body to exercise• Conducted prior to exercise and highly recommended• Fluid, controlled motion of joint through full ROM• Increases blood flow to muscles/joints• Increases neuromuscular activity between CNS and PNS

Ballistic Stretching• Rapid, forceful, bouncing movements• More likely to cause injury and thus not recommended

Static Stretching• Goal is to increase flexibility and recover from exercise• Most effective method to increase flexibility at end of exercise,

not prior to exercise• Slow lengthening of muscles, held for fixed periods

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Techniques to Increase Flexibility (cont.)

Proprioceptive Neuromuscular Facilitation (PNF)• Series of motions combining stretching with

contraction and relaxation of muscles– relies on contract-relax (CR) and contract-

relax/antagonist contract (CRAC) stretching

• See the "Are you too stiff?" Steps for Behavior Change in the chapter

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Partner-Assisted Stretching

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Applying the FIT Principle to a Flexibility Exercise Prescription• Prescription will vary depending on initial flexibility level• Exercises should be static or PNF stretches• Recommended sample program might include the followingStarter Phase• Frequency: 1 session• Intensity: 5-minute session/hold for 15 seconds/mild discomfort• Time/duration: 1 weekSlow Progression phase• Frequency: 2–5 sessions per week/add one session per week• Intensity: 10–30-minute sessions/hold for 20–30 seconds (add 5

seconds per week)/mild discomfort• Time/duration: 6–12 weeksMaintenance Phase• Frequency: 4–5 sessions per week• Intensity: 30-minute sessions/hold stretches up to 30 seconds• Time/duration: start after about week 7 depending on progress

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Avoid Stretching Injuries

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Maintaining Flexibility

• Make a commitment to regular stretching• Use time management • Set aside time for 3–5 sessions per week• Stick to your schedule• Build in stretches during everyday activities• Make it fun: listen to music, watch TV while

stretching

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Summary

• Flexibility is the range of motion of a joint• Improved flexibility has many benefits• Five limits to flexibility are bone shape, muscle

ability, connective tissue within joints, tendons, and skin

• The stretch reflex (contraction) can be avoided by slow stretching

• Safe stretching includes static and PNF stretches