1. Chapter 5 Developing Flexibility
A Wellness Way of Life
Ninth Edition
Robbins/Powers/Burgess
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2. Chapter 5 Objectives After reading this chapter, you will be able to:
Identify benefits of and five cautions for stretching.
Identify factors affecting flexibility.
Define two types of flexibility.
Identify four types of stretching.
Identify guidelines for flexibility development.
Define five principles of flexibility development.
List five flexibility exercises for basic fitness.
Differentiate between safe and contraindicated exercises.
Identify general guidelines for identifying exercises which increase risk of injury.
Explain how flexibility and muscular fitness contribute to wellness.
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3. Flexibility
The ability of a joint to move freely through its full range of motion.
Flexibility tends to decrease with age, disuse, injury, excessive body fat, and muscle imbalances.
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4. Benefits of Flexibility
Decreased aches and pains.
Enhanced ability to move freely and easily.
Possible decreased risk of injury.
Recovery from injury.
Enhanced athletic performance.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Decreased muscle soreness after exercise.
It feels good.
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5. Factors Affecting Flexibility
Joint Structure
Soft Tissues
Inactivity
Muscle Temperature
Increased Age
Genetics
Gender
Obesity
Injury and Scar Tissue
Neural Factors
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6. Types of Flexibility Static Dynamic
Range of motion that is achieved through slow controlled stretching.
Most commonly used and recommended type.
Dynamic
Range of motion that is achieved through moving a limb to its limits in a ballistic fashion.
Associated with increased muscle soreness and the stretch reflex.
Used more in athletic competition. Not recommended for personal fitness programs due to risk of injury.
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7. Active vs. Passive
Active stretching uses your own muscle forces to stretch yourself.
Passive stretching uses someone or something else to assist with a stretch (body weight, gravity, strap or leverage).
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8. Guidelines of Flexibility Development
Frequency – 2 to 3 days a week (up to 7 days if possible).
Intensity – slightly beyond the normal range of motion to the point of tension.
Time – 10 to 30 second static hold.
Repetitions – at least 4 sustained stretches for each muscle group.
Guidelines – warm-up first, stretch to prepare for activity, cool-down stretch is most beneficial, stop at the point of discomfort, DON’T bounce, strive for muscular balance.
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9. Principles for Flexibility Development
Progressive overload
Improvement in joint range of motion occurs when sustained stretching produces elastic and plastic elongation.
Specificity
Flexibility is specific to each joint, i.e., an individual could do the splits but have poor shoulder range of motion.
Reversibility
If a persons stops stretching, over time, range of motion will decrease.
Balance
Muscles can be tighter on one side of the body. Pay attention to flexibility differences and work to improve them.
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10. Tips for Developing Flexibility
Warm up before stretching
After warm-up, stretch to prepare for activity
Stretch for flexibility during cool-down
Stop at the point of tension, not pain
Stretch slowly and evenly
Try to consciously relax
Maintain regular breathing
Don’t bounce
Incorporate 8-12 stretches into your program
Strive for muscle balance.
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11. Common Flexibility Exercises
Hamstring stretch
Lower back/hip flexor stretch
Spinal twist
Quadriceps stretch
Calf/Achilles stretch
Iliotibial band stretch
Deltoid stretch
Pectoral stretch
Triceps stretch
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12. Flexibility Exercises
Figure 5-1
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13. PNF Partner-Assisted Stretches
Proprioceptive neuromuscular facilitation (PNF) uses the nervous and muscular systems to facilitate stretching.
PNF utilizes the inverse stretch relax to relax the target muscle.
PNF stretch: perform a second static stretch, then contract the muscle for 6 seconds to produce fatigue, and then relax while a partner stretches your limb for seconds.
For safety be sensitive to your partner’s needs and flexibility level.
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14. Contraindicated Exercises
Do not hyperflex or hyperextend the knee, neck, or lower back.
Do not twist the knee.
Avoid holding your breath.
Avoid stretching long weak muscles (abdominals) and shortening short/strong muscles (hip flexors).
Avoid stretching to the point of pain.
Be especially careful when using passive stretches with another person.
Avoid movements that place acute compressional force on spinal discs.
Avoid movements that cause joint impingements or cartilage damage.
If your sport requires the violation of good mechanics make certain the muscles are as strong as possible.
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15. Exercises to Avoid Avoid the following exercises:
Yoga plow, knee tuck to chest, head roll, hurdler stretch, full squat, standing toe touch, ballet bar leg stretch, windmill toe touches, straight-leg sit-up, double-leg lift, swan arch, donkey kicks
Do the following:
Single-knee tuck to chest (hugging thigh), half-head rolls, alternative hurdler stretch, half-knee bend, lying hamstring stretch, sitting hamstring stretch, oblique abdominal curls, bent-knee ab curls, single arm/leg raises, modified donkey kicks.
There are some exceptions to these guidelines for those who are well conditioned and can minimize risk.
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16. Rx for Flexibility 2-3 days per week
Stretch slightly beyond the normal range of motion
Repeat each exercise at least 3-4 times and hold for at least seconds
Static stretches to include every major joint of the body (8 to 12 stretches)
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17. Rx for Action
While studying or reading the morning paper, sit on the floor and stretch hamstrings.
While on the phone, do calf and quadriceps stretches.
If you have a desk job, take a 5-minute stretch break every hour – do ankle circles, half-head rolls, and shoulder stretches.
After every hour of computer use, stretch wrists, back, and shoulders.
While watching TV, stretch during commercials.
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18. What Do You Think?
Which of the factors affecting flexibility best apply to you?
Which of the benefits of flexibility are most important to you?
How important is stretching to your training program?
Do you stretch before and/or after physical activity? If not, why not?
What safe flexibility exercises are you willing to perform?
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19. Questions?
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