Chapter 7 Flexibility Training Concepts

1. Chapter 7Flexibility Training Concepts

2. Objectives • The participant will be able to: • Explain the effects of muscle imbalances on the human movement system (kinetic chain). • Provide a scientific rationale for the use of an integrated flexibility training program. • Differentiate between the various types of flexibility techniques. • Perform and instruct appropriate flexibility techniques for given situations. • Understand the importance of flexibility when correcting postural imbalances.

3. What is flexibility? • Flexibility can be simply described as the ability to move a joint through its complete range of motion. Range of motion (ROM) of a joint is dictated by the normal extensibility of all soft tissues surrounding it • Neuromuscular efficiency is to recruit the correct muscles to produce force, reduce force, and dynamically stabilize in all three planes of motion.

4. Postural Distortions • Postural distortion patterns is a misalignment of one or segments of the human movement system • Relative flexibility (or altered movement patterns), which is the process in which the HMS seeks the path of least resistance*, during functional movement patterns

5. Flexibility Training • Must be a multifaceted approach, integrating various flexibility techniques to achieve optimum soft-tissue extensibility in all planes of motion. • To better understand flexibility training, we first need to review the human movement system (HMS), muscle imbalances, and neuromuscular efficiency.

7. Limited Flexibility • Poor flexibility leads to the development of relative flexibility. • The phenomenon of the HSM seeking the path of least resistance during functional movement patterns.* • This leads to muscle imbalances.

8. Muscle Imbalance • Results in • Altered Reciprocal inhibition • Synergistic dominance • Arthrokinetic dysfunction • Decreased neuromuscular control

9. Muscle Imbalance • Altered Reciprocal Inhibition • Caused by a tight agonist, which inhibits its functional antagonist. An overactive psoas decreasing the neural drive to the gluteus maximus is an example of Altered Reciprocal Inhibition.* • Synergistic Dominance • Occurs when synergists take over function for a weak or inhibited prime mover. • Arthrokinetic Dysfunction • Altered forces at the joint, resulting in abnormal joint movement and proprioception. • Neuromuscular Efficiency • The ability of the nervous system to properly coordinate muscular action.

10. Mechanoreceptors • Muscle Spindles • Major sensory organ of the muscle • Sensitive to change in length and rate of length change • When a muscle is lengthened, the spindles are also stretched. • This information is transmitted to the nervous system, exciting the muscle spindle and thus causing the muscle fibers to contract.

11. Mechanoreceptors • Golgi Tendon Organ • Located within the musculotendinous junction • Where the muscle and the tendon meet • Sensitive to changes in muscular tension and rate of tension change • Using a Foam Roller for proper stimulation of the GTO, is termed Autogenic inhibition* and can cause relaxation in an overactive muscle.

12. Scientific Rationale • Pattern Overload • Consistently repeating the same pattern of motion • Training the same way • Repetitive movement at work • Sedentary lifestyle

14. Flexibility Continuum • Flexibility should follow a systematic progression. • Corrective Flexibility • Designed to improve muscle imbalances and altered arthrokinematics • Active Flexibility • Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency • Uses reciprocal inhibition* • Functional Flexibility • Integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion

15. Flexibility Continuum • Corrective Flexibility • Self-myofascial Release • Static Stretching* • Active Flexibility • Self-myofascial Release • Active-Isolated Stretching • Functional Flexibility • Self-myofascial Release • Dynamic Stretching

16. Stretching • Self-myofascial Release • Focuses on the fascial system in the body • Gentle pressure applied with implements such as a foam roll • Assists in releasing knots by stimulating the Golgi tendon organ • Creates autogenic inhibition • Also suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down

17. Stretching • Static Stretching • Passively taking a muscle to the point of tension and holding the stretch for 30 seconds • Stimulates the Golgi tendon organ • Produces an inhibitory effect on the muscle spindle • Autogenic inhibition

18. Stretching • Active-Isolated Stretching • Uses agonists and synergists to dynamically move the joint into a range of motion • Creates reciprocal inhibition of the functional antagonists • Allows for greater ranges of motion to be accessed • Five to 10 repetitions of each stretch • Hold 1 to 2 seconds each

19. Stretching • Dynamic Stretching • Uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion • Also suggested as a preactivity warm-up if no postural distortion patterns are present or they are significantly reduced

20. Summary • Proper flexibility is the first step to addressing muscle imbalances and movement impairments. • First-time clients will use corrective flexibility before (warm-up) and after (cool-down) sessions. • Active and functional flexibility can be implemented in the strength and power levels of the OPT™ Model.