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Flexibility

Flexibility. Is the ability to move joints through a full range of motion. Benefits of Good Flexibility. Improved Physical performance and decreased risk of injury. Reduced Muscle Soreness and Improved Posture. Reduced Risk of Low Back Pain. Increased Blood and Nutrients to Tissues.

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Flexibility

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  1. Flexibility Is the ability to move joints through a full range of motion

  2. Benefits of Good Flexibility • Improved Physical performance and decreased risk of injury • Reduced Muscle Soreness and Improved Posture • Reduced Risk of Low Back Pain • Increased Blood and Nutrients to Tissues • Improved Muscle Coordination • Increased Respiratory Rate • Enhanced Enjoyment of Physical Activities

  3. Results Of Poor Flexibility • Lower Back Pain • Muscle spasms • Higher chance of injury

  4. Modes of Stretching • Static Stretch- A muscle is stretched and then held in that stretched position for several seconds • Ballistic Stretch- Muscles are stretched by the force of the momentum of the body part that is bounced, or swung • PNF- Special Exercise techniques to increase the contraction or relaxation of the muscles through reflex mechanisms

  5. Static Stretching • Static stretchingis widely recommended because most experts believe it is less likely to cause injury • It is a slow continuous stretch with no bouncing

  6. Ballistic Stretching May Cause injury and soreness due to small tears to the soft tissue

  7. PNF Stretch • Bases on contract and relax method • A partner is needed • A muscle is stretched, contracted isometric and then stretched further

  8. Flexibility and the FIT Principle Frequency 2 to 6 Days per week Intensity To the point of mild discomfort Time Repeat each exercise 4 to 5 times and hold stretch for 10 to 60 seconds

  9. How Do You Assess Flexibility • Measures flexibility of the hamstrings and lower back • Distance is measured from the reach and at full stretch

  10. Lower Back Pain • 75 million Americans suffer from lower back pain • 80% of the time back pain is preventable Causes of Lower Back Pain • Physical inactivity b) Poor posture habits and body mechanics c) Excessive body weight

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