Flexibility and Low Back Health

1. FlexibilityandLow Back Health Chapter 5

2. Physical Activity Pyramid See Figure 2.4 Physical Activity Pyramid, page 30

3. Lecture Objectives • Define flexibility. • Explain benefits of flexibility. • Discuss factors that influence one’s level of flexibility. • Describe the stretch reflex. • State F.I.T.T. principle for flexibility and compare to F.I.T.T. principles for other components of fitness. • Explain the three types of stretching and which are recommended for which reasons. • Explain what can cause poor posture and low back pain and how to improve poor posture and low back pain.

4. Facts About Flexibility • Flexibility is the component of fitness most often neglected • Flexibility is joint specific • Flexibility is enhanced if the body is warm • Engaging solely in a flexibility program will not help shed body fat

5. Flexibility The ability of a joint to move through its full ROM. Stretch Moving the joint beyond the accustom range of motion (ROM). Definitions

6. Benefits of Flexibility and Stretching Exercises • Joint health • Increase ROM • Prevention of low-back pain and injuries • Can be performed at anytime and anywhere • Lifetime wellness benefits • Other potential benefits?

7. What Influences Flexibility? • Genetics • Joint structure / muscle elasticity and length • Lack of use • Injury • Disease • Gender • Age

8. Effect of Stretch on Connective Tissue Overstretching

9. Stretch Reflex Maintaining stretch for 15-30 seconds will allow the stretch reflex to subside and permit gains.

10. Assessment of Flexibility • Sit & Reach Test • Trunk Rotation • Back Extension • Use of a Goniometer/Flexometer (Kroeger & Kroeger, ACSM)

11. Creating a Successful Program to Develop Flexibility • Applying the FITT principle • Frequency: 2 – 3 days per week • Intensity: 10% beyond ROM (Mild discomfort. Stretching should not be painful.) • Time: 15 – 30 seconds and performed 2 – 4 times • Type: stretches should focus on major joints (and muscles)

12. Frequency • A minimum of 2 – 3 days per week (5 – 7 days/week is ideal) • Stretch when muscles are warm • Do not stretch before a high-performance activity

13. Intensity • 10% beyond ROM (point of slight tension or mild discomfort) Time • Hold each stretch for 15 – 30 seconds • Do 2 – 4 repetitions of each exercise • Rest for 30 – 60 seconds between stretches

14. Type • Static • PNF • Ballistic

15. Static Stretching • Widely recommended • Stretch slowly until tension • Active / passive assistance • Hold stretch for 10-30 sec. • Relax the muscle • Increase stretch a bit more(developmental stretch)

16. Proprioceptive Neuromuscular Facilitation (PNF) • Most effective • Combines methods (active and passive) • Promotes increase in strength

17. Ballistic Stretching • Dynamic movement • Uses momentum • May be important for athletes • Specificity of movement

18. What are the advantages and disadvantages of the different types of stretches?

19. Recommendationsfor Stretching • Relax • Breathing • Move slowly into the stretch and simultaneously exhale • Be aware of posture • Concentrate • Do not overstretch muscles (Andes, McMillian, ACSM, Fahey)

20. Modified Stretching Programs • Variations and the use of equipment/tools can be effective in the improvement of flexibility: • Physioball • Jump rope, dynaband, exercise pole • Foam Roller • Yoga/Pilates • Movement Prep (Verstegen, Curtis, ACE)

21. Flexibility in Relationto Posture • When poor flexibility happens to good people: • Increases likelihood of injury • Restricts body movement • Reduces overall balance and muscular stabilization • Contributes to body asymmetry and bad posture • Increases risk of low-back pain (Fahey, INOVA)

22. What is Good Posture? Minimal stress on the vertebral joints and supporting ligaments.Body segments balanced around the center of gravity

23. Flexibility, Posture, & Back Pain • Short and tight muscles cause poor posture which leads to back pain

24. Flexibility, Posture, & Back Pain • Long and strong muscles keep the body in good alignment and reduce risk of back pain

25. Causes of Poor Posture • Heredity • Poor fitness (muscle strength & endurance) • Environmental Influences (work environment) • Bad Habits/ Body Mechanics

26. Function of the Spine • Structural support • Surrounds and protects spinal cord • Supports body weight • Attachment site for muscles, tendons, ligaments • Allows movement of neck and back in all directions

27. Vertebrae andIntervertebral Disk

28. Impactfrom “bad exercises” • Certain exercises or movements put the back at risk and should be avoided

29. Common Errors ofBody Mechanics • Lifting • Carrying • Pushing/Pulling • Reaching • Sitting Posture • Sleeping Posture • Entering/Exiting Vehicles • Picking up objects from low heights

30. Protecting Your Back

31. What can you do to prevent and manage low-back pain?

32. Managing Acute Back Pain • Sudden back pain usually involves tissue injury • Symptoms • Treatment

33. Managing Chronic Back Pain • Considered chronic if lasts longer than 3 months • Symptoms • Treatment

34. Lecture Summary • Define flexibility. • Explain benefits of flexibility. • Discuss factors that influence one’s level of flexibility. • Describe the stretch reflex. • State F.I.T.T. principle for flexibility and compare to F.I.T.T. principles for other components of fitness. • Explain the three types of stretching and which are recommended for which reasons. • Explain what can cause poor posture and low back pain and how to improve poor posture and low back pain.