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Kinesiology 2115. Flexibility Chapter 4. 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

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flexibility
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
why is flexibility important
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
importance of flexibility
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
factors affecting flexibility
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
benefits of flexibility
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
methods of stretching
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
determining your flexibility
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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