Bob Weathers Flexibility Assessment and Training 7 chapter

Learning Objectives Describe flexibility. List the factors that affect flexibility. Understand the importance of flexibility. Know your optimal level of flexibility. Assess a person’s flexibility. Know how to improve or maintain flexibility.

What Is Flexibility? Flexibility: The ROM possible in a joint or group of joints—highly specific. Static flexibility: Holding a stretched position. Dynamic flexibility: Moving slowly and rhythmically through a full ROM—speed highly specific. Ballistic flexibility: Moving through a ROM with bobbing (not recommended). Laxity and hypermobility: Excessive ROM.

Factors That Affect Flexibility Bone structure –Elbows (hinge joint) –Shoulders (ball-and-socket joint) Ligament strength—sprains occur when a ligament is stretched Muscle and tendon elongation Joint restriction—by large abdomen All created unique

Importance of Flexibility Back pain—one part suffering... –Sit-and-reach test as predictor? –Between ages 20 and 70 there is a typical decrease of 20 to 30% in flexibility. –Living abundantly? (continued)

Importance of Flexibility (continued) 10 benefits –Union of body, mind, and spirit –Relaxation of stress and tension –Muscular relaxation –Self-discipline and self-knowledge –Body fitness, posture, and symmetry –Relief of low back pain –Relief of muscle cramps –Relief of muscle soreness –Injury prevention –Enjoyment and pleasure Alter, 2004, pp

Stretching Questionable value before activity (unless movements expected to go well beyond normal ROM) Best done following activity—needs to be regular Earn flexibility, and abundant life, as the body ages Never forget the unique creation of each person.

How Much Flexibility Is Enough? Not helpful –“Stiff as a board” –Hypermobility

Assessing Your Flexibility Hamstrings and back: sit-and-reach test Shoulder flexibility: pass─fail shoulder flexibility test (continued)

Assessing Your Flexibility (continued) © Human Kinetics (continued)

Assessing Your Flexibility (continued) © Human Kinetics

Improving and Maintaining Your Flexibility Activities like yoga, tai chi, and Pilates Specific stretches –Static –Dynamic –Ballistic (muscle spindles) –PNF (Golgi tendon organ) (continued)

Improving and Maintaining Your Flexibility (continued) How should you stretch? –Stretch after your body is warm (three to five minutes warm-up) –Stretch two to three days per week (ideally five to seven days) –Stretch to the point of tightness (no discomfort). –Hold each stretch for 15 to 30 seconds. –Perform two to four repetitions of each stretch. (continued) ACSM, 2006.

Improving and Maintaining Your Flexibility (continued) Stretching guidelines –Move into the stretch slowly. –Hold the stretch. –Feel mild tension in the middle of the stretched muscle. –Ease off immediately when you feel pain. –Relax all parts of the body. –Don’t fight against the muscle. –If you’re comfortable, increase the stretch gently. –Gently ease out of the stretch. Byl, 2004; Harris & Elbourn, 2002.

Alternatives to High-Risk Stretches High-risk stretchesAlternative stretches Standing toe touchSeated toe touch or modified hurdler’s stretch Barre stretchSeated toe touch or modified hurdler’s stretch Hurdler’s stretchModified hurdler's stretch Neck circleNontwisting directional stretch Knee hyperextensionKneeling hip and thigh stretch Yoga plowSeated toe touch