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Flexibility Chapter 4

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 Chapter 4

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  1. Kinesiology 2115 FlexibilityChapter 4

  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)

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