Chapter 8 Muscular Flexibility Chapter Outline Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Chapter 8 Muscular Flexibility

Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Key terms 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 Plastic elongation: Permanent lengthening of soft tissue Elastic elongation: Temporary lengthening of soft tissue

Benefits of adequate flexibility Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Benefits of adequate flexibility Promotes healthy muscles and joints Improves elasticity of muscles and connective tissue around joints, enhancing freedom of movement Makes activities of daily living (turning, lifting, and bending) much easier to perform Helps prevent low back and other spinal column problems

Benefits of adequate flexibility Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Benefits of adequate flexibility Improves and maintains good postural alignment Promotes proper and graceful body movement Improves personal appearance and self-image Helps develop and maintain motor skills throughout life

Benefits of adequate flexibility Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Benefits of adequate flexibility Flexibility exercises have been prescribed successfully to treat Dysmenorrhea (painful menstruation) General neuromuscular tension (stress) Muscular/skeletal problems and injuries related to lack of flexibility

Factors affecting flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Factors affecting flexibility Genetics Physical activity Joint structure Ligaments Tendons Muscles Skin Tissue injury Adipose tissue (fat) Body temperature Age Gender

Muscle flexibility Flexibility is joint specific Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Muscle flexibility Flexibility is joint specific Women are more flexible than men Decrements are primarily related to physical inactivity Aging decreases joint range of motion

Flexibility fitness tests Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Flexibility fitness tests Modified sit-and-reach test Total body rotation test Shoulder rotation test

Modified sit-and-reach test Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Modified sit-and-reach test Measures hip and trunk flexibility Accounts for arm/leg length discrepancies Starting position for the modified sit-and-reach test

Modified sit-and-reach test Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Modified sit-and-reach test Measures hip and trunk flexibility Accounts for arm/leg length discrepancies Modified sit-and-reach test

Table 8.1 Percentile ranks for the modified sit-and-reach test

Total body rotation test Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Total body rotation test Measures body rotation Test is performed on either right or left side

Table 8.2 Percentile ranks for the total body rotation test for men

Table 8.2 Percentile ranks for the total body rotation test for women

Shoulder rotation test Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Shoulder rotation test Measures shoulder flexibility Measuring biacromial width Starting position for the shoulder rotation test Shoulder rotation test

Table 8.3 Percentile ranks for the shoulder rotation test for men

Table 8.3 Percentile ranks for the shoulder rotation test for women

Table 8.4 Flexibility fitness categories according to percentile ranks

Table 8.5 Overall flexibility fitness category: total the number of points for all three tests

Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Critical thinking Carefully consider the relevance of stretching exercises to your personal fitness program throughout the years. How much importance do you place on these exercises? Have some conditions improved through your stretching program, or have particular exercises contributed to your health and well-being?

Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Key terms Ballistic (dynamic) stretching: Exercises done with jerky, rapid, bouncy movements Slow-sustained stretching: Exercises in which the muscles are lengthened gradually through a joint’s complete range of motion Proprioceptive neuromuscular facilitation (PNF): Stretching technique in which muscles are stretched out sequentially with intermittent isometric contractions

Guidelines for developing flexibility Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Guidelines for developing flexibility Mode Static or dynamic to include every major joint Intensity To the point of mild discomfort Repetitions At least 4 times Hold the final stretched position for 10 to 30 seconds Frequency 2–3 days per week

Contraindicated exercises Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Contraindicated exercises Most strength and flexibility exercises are relatively safe to perform Some exercises (contraindicated) can be hazardous if performed incorrectly Contraindicated exercises may cause harm because of excessive strain on muscles and joints; in particular the spine, lower back, knees, neck, or shoulders A list of contraindicated exercises are provided in the textbook

Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Low-back pain About 75 million Americans suffer from chronic low-back pain Caused by Physical inactivity Poor posture habits and body mechanics Excessive body weight

Factors Affecting Flexibility Assessment of Flexibility Principles of Muscular Flexibility Prescription Flexibility Exercises Preventing and Rehabilitating Low Back Pain Critical thinking Consider your own low-back health. Have you ever experienced episodes of low-back pain? If so, how long did it take you to recover, and what helped you recover from this condition?

Figure 8.6 Incorrect and correct pelvic alignment

Caring for your back Figure 8.7 Change from one task to another before fatigue sets in Use a footrest Bend at the knees and the hips, not at the waist Hold heavy objects close to your body Never bend over without bending your knees

Low-back health Figure 8.7 Find the correct standing position by practicing against a wall

Low-back health Figure 8.7 Exercise while lying in bed to teach yourself correct muscle position

Low-back health Figure 8.7 A straight, hard chair is best Learn to sit properly in whatever chair you use

Low-back health Figure 8.7 Faulty sleeping positions intensify swayback

Low-back health Figure 8.7 Relieve your back by taking all pressure off of your back and legs

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