Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain Muscular Flexibility CHAPTER OUTLINE

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 Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain

Flexibility Fitness Tests Modified sit-and-reach test Total body rotation test Shoulder rotation test Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain

Modified Sit-and-Reach Test Measures hip and trunk flexibility Modified protocol accounts for arm/leg length discrepancies Starting position for the modified sit-and-reach test Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain

Modified Sit-and-Reach Test Modified sit-and-reach test Hold the final reach for two seconds Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain

Total Body Rotation Test Measures body rotation Test is performed on either right or left side Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated 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 Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated 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 _________________ Repetitions At least 4 times Hold the final stretched position for __________ seconds Frequency _____ days per week Benefits of Good Flexibility Factors Affecting Flexibility Assessment of Flexibility Evaluating Body Posture Muscular Flexibility Prescription Contraindicated Exercises Preventing and Rehabilitating Low-Back Pain

Contraindicated Stretching Exercises

Incorrect and Correct Pelvic Alignment