Chapter 7

1. Chapter 7 Flexibility Training Concepts

2. 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.

3. Flexibility in Three Planes of Motion • Latissimus Dorsi • Sagittal Plane • Must have proper extensibility to allow for proper shoulder flexion • Frontal Plane • Must have proper extensibility to allow for proper shoulder abduction • Transverse Plane • Must have proper extensibility to allow for proper shoulder internal rotation

4. Postural Distortions • Postural distortion patterns are a misalignment of one or more segments of the human movement system. • Relative flexibility (oraltered movement patterns) is the process in which the HMS seeks the path of least resistance during functional movement patterns. • Example – heels pop up when squatting because of tight gastrocnemius. • Swimmer/pitcher - shoulder rotates out (abduction) because they can not bring over the head.

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 understandflexibility training, we first need to review the human movement system (HMS), muscle imbalances, and neuromuscular efficiency.

6. Human Movement System Review • The HMS is composed of the skeletal, nervous, and muscular systems. • If one segment of the kinetic chain is misaligned and not functioning properly, predictable patterns of dysfunction develop.

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

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

9. Muscle Imbalance • Reciprocal Inhibition • Caused by a tight agonist, which inhibits its functional antagonist • 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 In-Efficiency • The inability of the nervous system to properly coordinate muscular action

10. Flexibility Before we talk about how to increase flexibility (stretch) we have to understand how a muscle reacts when it gets stretched! • Role of Mechanoreceptors in joints/muscles • Nerve receptors located in joints/muscles that detect change in muscle length and speed of lengthening.

11. Mechanoreceptors • Muscle Spindles • Located in the muscle itself • 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. • This results in spasm in that area of the muscle or a feeling of tightness. • Stretching slowly and holding the stretch in a static position overrides the muscle spindles!

12. Mechanoreceptors • Golgi Tendon Organ • Located within the musculotendinous junction • Where the muscle and the tendon meet • Sensitive to changes in muscular tension andrate of tension change • Proper stimulation can cause relaxationin an overactive muscle • Autogenic inhibition – neural impulses that sense tension cause the muscle to relax • This can be triggered manually – rolling of a muscle

13. Muscle Tightness – Lack of Flexibility So what leads to decrease Flexibility • Pattern Overload • Trauma • Weakness • Cumulative Injury

14. Pattern Overload • Pattern Overload – Causes muscle tightness – lead to injury • Consistently repeating the same pattern of motion • Training the same way • Repetitive movement at work • Sedentary lifestyle

15. Muscle or Joint Injury Trauma (injury to a joint or muscle) can lead to muscle weakness. • Weakness can lead to muscle tightness Cumulative Injury occurs when you repeat injury over and over again! • Example – multiple sprained ankle – tight Achilles • Repeated hamstring strains – tight hamstrings – leads to more strains • Cumulative Injury Cycle

16. Cumulative Injury Cycle – muscle tightness

17. Flexibility Continuum • Flexibility should follow a systematic progression. • Corrective flexibility – Phase 1 OPT Model • Designed to improve muscle imbalances in flexibility and altered arthrokinematics – static stretching • Active flexibility – Phase 2 OPT Model • Designed to improve the extensibility of soft tissue and increase neuromuscular efficiency • Uses reciprocal inhibition (contract agonist – antagonist relaxes) • Functional flexibility – Phase 3 OPT Model • Integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion

18. Flexibility Continuum • Corrective Flexibility – Phase 1 OPT Model • Self-myofascial release • Static stretching • Active Flexibility – Phase 2 OPT Model • Self-myofascial release • Active-isolated stretching – PNF Stretching • Functional Flexibility – Phase 3 • Self-myofascial release • Dynamic stretching

19. Stretching • Self-Myofascial Release • Focuses on the myofascial 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 – GTO detect tension & cause muscle to relax • Also suggested before static stretching for postural distortion patterns or activity as well as a useful cool-down

20. Self Myofascial Release

21. Stretching • Static Stretching –used in Corrective Phase • Passively taking a muscle to the point of tension and holding the stretch for 20–30 seconds (releasing Muscle Spindle – over-riding spindles) • Stimulates the Golgi tendon organ • Produces an inhibitory effect on the muscle spindle • Autogenic inhibition (stimulating the GTO) – cause muscle to relax and stretch further.

22. Static Stretches

23. Stretching • Active-Isolated Stretching – Used in Active Phase • Best if uses PNF (proprioceptive Neuromuscular facilitation) • 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 • 5 to 10 repetitions of each stretch • Hold 1 to 2 seconds each PNF – combination of contract – release stretching (contract either the agonist/synergist or antagonist or both)

24. Active Isolated Stretching - PNF Contract/Relax or Contract/Contract

25. Stretching • Dynamic Stretching • Uses theforce production of a muscle and the body’s momentum to take a joint through the full available range of motion • Also suggested as a pre-activity or warm-up if no postural distortion patterns are present or they are significantly reduced • Activities such as “high knees or butt kicks” • Must do activities for all muscles being utilized.

26. Dynamic Stretching Force production of muscle and body momentum to move joint through full ROM

27. 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.