1. 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

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

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

4. 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

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

6. 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

7. 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

8. 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

9. 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)

10. 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

11. 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

13. 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

14. 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

15. 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

16. 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

17. 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

18. 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

19. 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