Flexible Movement: Importance, Types, and Safety

1. Chapter 6 Flexibility

2. Definition of Flexibility • The ability to move body joints though a full range of motion.

3. Joints of the Human Body • Pivot--example-neck, forearm • Gliding--example-Wrist • Hinge--example- Knee, Elbow • Ball and Socket--example-shoulder, hip

4. Soft tissue that limits flexibility To improve flexibility you must stretch all of the following: • Muscle • Ligaments--attach bone to bone • Tendons--attach muscle to bone

5. Why is flexibility important? • Needed in daily living • Helps reduce chance of injury • Increases capacity of a joint to move • Helps relieve muscle soreness • Flexibility in the posterior thighs (hamstrings) helps reduce chance of developing low back pain • Helps relax muscle tightness from injury, fatigue and emotional tension

6. F.I.T. applied to Flexibility Training • Gradually increase overload by increasing- • Frequency--number of sessions per day or week. Can do stretching exercises everyday (7 days) • Intensity--distance the muscle is stretched. Stretch just to the threshold of pain. • Time--amount of time the position is held, or the number of repetitions and sets. Hold for at least 20 seconds. • Regardless of how you increase overload, remember to do so progressively.

7. Specificity of Flexibility Training • Stretching exercises will only improve flexibility in the joints exercised. • Flexibility is specific to each of the following: • Individual--individuals of the same age may have different levels of flexibility due to past and present physical activity. • Joint--each joint’s structure • Sport--the activity you are involved in.

8. Types of Stretching • Static--most acceptable type. Stretch and hold. • Dynamic--done in a continuous, slow, controlled manner. • Ballistic--Bobbing, bouncing, or jerky movements. This type is generally harmful. • Isostatic--stretch to maximum and hold then a partner pushes you farther. • The danger is a partner does not know your pain during the stretch.

9. Flexibility Safety Precautions • Do not perform unsafe flexibility exercises. • Ballistic (bouncing stretches) • Stretches that compress the cervical (neck) area. • Partner stretches (unless partner is experienced) Follow Principle of Progression-- start less, work up to more. Do not compare yourself to others. Principle of Specificity--(flexibility is specific for each individual) Include flexibility exercises with cardiovascular and muscular strength and endurance programs.