Improving and Maintaining Flexibility Ability to move a joint(s) smoothly through a full range of motion (ROM) Good flexibility is essential for successful physical performance

Decreased ROM results in: Decreased performance capabilities Uncoordinated/awkward movements Predisposes athlete to injury Recommended by athletic trainers to prevent injury

Factors That Limit Flexibility Bony structures Tissue approximation Excessive fat Muscle and tendon lengths Connective tissue Scarring and contractures Skin Neural tissue tightness

Range of Motion (ROM) Active range of motion Passive range of motion Dynamic flexibility Ability to move a joint with little resistance Passive range of motion Static flexibility Motion of joint to end points without muscle contraction

Range of Motion Must be able to move through unrestricted range Must have elasticity for additional stretch encountered during activity

Agonist vs. Antagonist Muscles Joints are capable of multiple movements Agonist Muscle producing movement Quadriceps contract to produce knee extension Antagonist Muscle undergoing stretch during movement Hamstrings will stretch during knee extension Agonist and antagonist work together to produce smooth coordinated movements

Stretching Techniques Ballistic Bouncing movement in which repetitive contractions of agonist work to stretch antagonist muscle Spindles tighten instead of relax Possible soreness due to repeated eccentric contractions of antagonist Also referred to as dynamic stretching May more closely mimic muscle activity during sport

Static stretching Passively stretching 6-8 second hold Go to point of pain and back off and hold for 30 seconds (3 to 4 times) Controlled, less chance of injury Not dynamic

Proprioceptive Neuromuscular Facilitation Techniques Used by physical therapists for neuromuscular paralysis Slow-reversal-hold-relax Contract-relax Hold-relax Best technique to improve flexibility Autogenic inhibition (push = tension) Reciprocal inhibition (pull = relax)

Stretching Neural Structures Must differentiate between musculotendinous tightness and neural tension Stretching Fascia Fascia can limit motion (pain, injury, inflammation) Can be performed manually or using foam roller

Neurophysiological Basis of Stretching Stretch Reflex Muscle is placed on stretch(muscle spindle) Muscle spindles fire relaying information to spinal cord Spinal cord relays message to golgi tendon and increases tension After 6 seconds golgi tendon organ (GTO) relays signal for muscle tension to decrease Prevents injury - protective mechanism

Allows muscle to remain stretched without injury With static stretching golgi tendons are able to override impulses from muscle spindle following initial reflex resistance Allows muscle to remain stretched without injury Using PNF = benefit greatly from these principles With slow-reversal hold technique, maximal contraction of muscle stimulates GTO reflex relaxation before stretch applied Relaxation of antagonist during contraction = autogenic inhibition

During relaxation phase, antagonist is placed under stretch but assisted by agonist contraction to pull further Contraction elicits additional relaxation of antagonist (protect against injury) Referred to as reciprocal inhibition

The Pilates Method Conditioning program that improves muscle control, flexibility, coordination, strength and tone Enhances body awareness, improves body alignment and breathing, increases movement efficiency Designed to stretch and strengthen muscles through a sequence of carefully performed movements

Utilizes specific breathing pattern for each exercise Goal Develop a healthy self image through posture, coordination and flexibility Generally begins with one-on-one session in order to assess client’s physical condition Classes in a studio are also available Very popular in health clubs and gyms

Yoga Based on philosophy that illness is related to poor mental attitude, posture and diet Reduce stress through mental and physical approaches Used to unite mind and body Involves various postures and breathing exercises Designed to increase mobility and flexibility

Flexibility vs. Strength Co-exist Believed that muscle bound = zero flexibility? Strength training will provide individual with ability to develop dynamic flexibility through full range of motion Develop more powerful and coordinated movements

Measuring Range of Motion Various devices have been designed to accommodate joint sizes and complexities of movement Goniometer most widely used device Protractor (degrees) that utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion Relatively accurate tool for measurement