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Published byAnnabelle Nichols Modified over 8 years ago
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Kinesiology 2115
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Flexibility The ability to move a joint through its range of motion (ROM) Static flexibility: ROM without how quickly it is achieved Slow, controlled stretch Dynamic flexibility: resistance that affects how easily a joint can move through its ROM Needed to make rapid, strenuous movement ROM is maintained through activity and stretching
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Why is flexibility important? 80% of all low-back problems in US result from improper alignment of spine and pelvic girdle caused by inflexibility and weak abdominal muscles $20-50 billion are lost annually because of employees with low back problems
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Importance of Flexibility Maintain balanced muscles Especially between abdominals, hip flexors, back muscles and hamstrings This affects the tilt of the pelvis Weak abdominals = risk of low back injury Tight hamstrings= risk of low back injury Limits participation in physical activities that require bending, turning and reaching
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Factors Affecting Flexibility Structural factors can limit ROM Bone, cartilage, ligaments, muscles, tendons, connective tissue Can alter muscles, tendons, and joint capsule tissue Slow, sustained stretching promotes elongation
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Benefits of Flexibility Increased joint motion Increased resistance to musculotendonous injuries Greater resistance to lower back and spinal column injuries Maintenance of good posture Maintenance of motor skills Reduced muscle tension and/or stress Improvement of spinal mobility in older adults Reduced muscle spasm and soreness Reduction in muscle trigger points that promote stiffness and pain Prevention or reduction of some cases of painful menstruation in women
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Methods of Stretching Ballistic: quick actions, not recommended outside of sport-specific training Static: slow, sustained stretch Hold stretch to the point of tightness, not pain Hold between 15-30 seconds, increase time as you become more flexible Repeat each stretch 2-4 times at least 3 days/week Proprioceptive Neuromuscular Facilitation (PNF): assisted stretching and relaxing of muscle Stretch to the point of tightness, hold, then contract muscle for 4-5 seconds, then relax Repeat 3-5 times
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Determining Your Flexibility Sit and reach Hamstrings, low back Total body rotation Lats, abdominals, erector spinae, obliques Shoulder flexibility Deltoids, rotator cuff muscles (4)
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