1. Kinesiology 2115

2. 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

3. 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

4. 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

5. 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

6. 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

7. 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

8. Determining Your Flexibility  Sit and reach Hamstrings, low back  Total body rotation Lats, abdominals, erector spinae, obliques  Shoulder flexibility Deltoids, rotator cuff muscles (4)