Principles of Muscular Flexibility Assessment and Prescription

Flexibility and Terms Defined Flexibility – the ability of a joint to move freely through its full range of motion. Flexibility – the ability of a joint to move freely through its full range of motion. Stretching – moving the joints beyond the accustomed range of motion. Stretching – moving the joints beyond the accustomed range of motion. Plastic elongation – permanent lengthening of soft tissue. Plastic elongation – permanent lengthening of soft tissue. Elastic elongation – temporary lengthening of soft tissue. Elastic elongation – temporary lengthening of soft tissue.

Importance of Flexibility Many musculoskeletal injuries can be associated with lack of flexibility Many musculoskeletal injuries can be associated with lack of flexibility Improper posture can result in lower back pain pain (linked with lack of flexibility). Improper posture can result in lower back pain pain (linked with lack of flexibility). Improper body mechanics have been attributed to poor flexibility. Improper body mechanics have been attributed to poor flexibility. Participation in a regular flexibility program and stretching before and after workouts will help individuals maintain good joint mobility. Participation in a regular flexibility program and stretching before and after workouts will help individuals maintain good joint mobility.

Factors Affecting Flexibility Flexibility is joint specific, not only to the joint, but to the movement of that joint. Flexibility is joint specific, not only to the joint, but to the movement of that joint. Generally, flexibility levels are related to genetic factors and level of activity. Generally, flexibility levels are related to genetic factors and level of activity. Other factors which play a role include: Other factors which play a role include:  Joint structureLigaments  TendonsMuscles  SkinTissue Injury  Adipose Tissue (fat)Body Temperature  AgeGender  DiseaseGeneral Condition

Range of Motion Greater range of motion can be attained through plastic or elastic elongation. Greater range of motion can be attained through plastic or elastic elongation. PLASTIC: Permanent lengthening of soft tissue (joint capsules, tendons, ligaments). PLASTIC: Permanent lengthening of soft tissue (joint capsules, tendons, ligaments). ELASTIC: Temporary lengthening – increases the extensibility of the muscles. ELASTIC: Temporary lengthening – increases the extensibility of the muscles. Women are generally more flexible than men. Women are generally more flexible than men. Flexibility decrease with age Flexibility decrease with age Sedentary living and inactivity are major factors. Sedentary living and inactivity are major factors.

Flexibility Assessment Most test developed are sport specific, therefore have no relative function for the general public. Most test developed are sport specific, therefore have no relative function for the general public. The following test are more relevant to the general public The following test are more relevant to the general public  Sit and Reach test (most prevalent)  Total Body Rotation Test  Shoulder Rotation Test

Flexibility Prescription The overload principle and principle of specificity used in the muscular strength training are also used in muscular flexibility training. The overload principle and principle of specificity used in the muscular strength training are also used in muscular flexibility training.  Progression – the gradual increase in resistance / activity / workload etc..  Overload – pushing past present ability  Specificity – specific to the desired effect

Methods of Stretching STATIC STRETCHING STATIC STRETCHING  Slow, sustained stretching Most frequently used and recommended for flexibility programs. Most frequently used and recommended for flexibility programs. Muscles are generally lengthen through the joints’ full range of motion until an end position is held for a few seconds. Muscles are generally lengthen through the joints’ full range of motion until an end position is held for a few seconds. SAFEST METHOD SAFEST METHOD

Methods Continued DYNAMIC or BALLISTIC STRETCHING DYNAMIC or BALLISTIC STRETCHING Mainly used by athletes Mainly used by athletes Jerky, rapid, and bouncy movements are used to provide the force to lengthen the muscles. Jerky, rapid, and bouncy movements are used to provide the force to lengthen the muscles. MOST DANGEROURS! MOST DANGEROURS!  Small muscles tear = soreness  Loose joint structure

Methods Continued Proprioceptive Neuromuscular Facilitation Proprioceptive Neuromuscular Facilitation  PNF Mainly used by elite athletes, e.g.. Gymnasts, football etc.. Mainly used by elite athletes, e.g.. Gymnasts, football etc.. Based on a contract and relax method usually requiring a partner Based on a contract and relax method usually requiring a partner NOTE: Contraction = Isometric for approx. 5 seconds each time NOTE: Contraction = Isometric for approx. 5 seconds each time  4-5 sets  Relax phase can be passive or active if one uses Antagonist contraction as well.