Is the ability to move joints through a full range of motion

Benefits of Good Flexibility Improved Physical performance and decreased risk of injury Reduced Muscle Soreness and Improved Posture Reduced Risk of Low Back Pain Increased Blood and Nutrients to Tissues Improved Muscle Coordination Enhanced Enjoyment of Physical Activities Increased Respiratory Rate

Results Of Poor Flexibility Lower Back Pain Muscle spasms Higher chance of injury

Modes of Stretching Static StretchStatic Stretch- A muscle is stretched and then held in that stretched position for several seconds Ballistic Stretch Ballistic Stretch- Muscles are stretched by the force of the momentum of the body part that is bounced, or swung PNF PNF- Special Exercise techniques to increase the contraction or relaxation of the muscles through reflex mechanisms

Static Stretching Static stretching is widely recommended because most experts believe it is less likely to cause injury It is a slow continuous stretch with no bouncing

Ballistic Stretching May Cause injury and soreness due to small tears to the soft tissue

PNF Stretch Bases on contract and relax method A partner is needed A muscle is stretched, contracted isometric and then stretched further

Flexibility and the FIT Principle 2 to 6 Days per week To the point of mild discomfort Repeat each exercise 4 to 5 times and hold stretch for 10 to 60 seconds

How Do You Assess Flexibility Measures flexibility of the hamstrings and lower back Distance is measured from the reach and at full stretch

Lower Back Pain 75 million Americans suffer from lower back pain 80% of the time back pain is preventable Causes of Lower Back Pain a)Physical inactivity b) Poor posture habits and body mechanics c) Excessive body weight