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Flexibility Training

Flexibility Training. Objectives. Benefits of a flexibility program Factors affecting flexibility Criteria for developing a flexibility program: Mode Intensity Duration Frequency Low Back Pain. Flexibility. The range of motion (ROM) in a joint or group of joints.

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Flexibility Training

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  1. Flexibility Training

  2. Objectives • Benefits of a flexibility program • Factors affecting flexibility • Criteria for developing a flexibility program: • Mode • Intensity • Duration • Frequency • Low Back Pain

  3. Flexibility • The range of motion (ROM) in a joint or group of joints.

  4. Benefits of Flexibility • Prevents low back pain • Decreases risk of skeletal-muscular injury • Improves ADL & quality of life • Ability to move without pain or hindrance

  5. Benefits of Flexibility 4. Improves posture • Body symmetry • Kyphosis 5. Neuromuscular stress relief • Muscle tension & cramps 6. Psychological stress relief • Emotional/mental relaxation

  6. Objectives • Benefits of a flexibility program • Factors affecting flexibility • Criteria for developing a flexibility program: • Mode • Intensity • Duration • Frequency • Low Back Pain

  7. Factors Affecting Flexibility • Genetics • Gender • Aging (least likely) • Joint structure • Bone • Joint capsule • Tendons and ligaments • Muscles Soft tissue affected by flexibility training

  8. Factors Affecting Flexibility (cont’d) • Temperature • Adipose tissue • Sedentary living

  9. Objectives • Importance of a flexibility program • Factors affecting flexibility • Criteria for developing a flexibility program: • Mode • Intensity • Duration • Frequency • Low Back Pain

  10. Two Types of Stretching Light (elastic) stretching • warm-up / pre exercise • cool-down / post exercise • relief of muscle tension • relief of muscle cramping

  11. Two Types of Stretching Developmental (plastic) stretching • To improve ROM at specific joint site(s) • To enhance function and performance

  12. Criteria: Mode 1. Ballistic 2. Dynamic 3. Static 4. Proprioceptive neuromuscular facilitation (PNF)

  13. Ballistic Stretching • Procedure: rapid, bouncy, sudden • Advantages: sports performance • Disadvantages: increased stretch receptor activity or too strong a response

  14. Dynamic Stretching • Procedure: controlled movements through the entire ROM • Advantages: sports performance • Disadvantages: risk of injury

  15. Static Stretching • Procedure: slow and sustained • Advantages: less reaction from stretch receptors/ SAFE and effective • Disadvantages: takes more time

  16. Proprioceptive Neuromuscular Facilitation (PNF) • Procedures: • Contract-Relax Method (most popular): isometric contraction of muscle to be stretched -- relax -- then stretch • Contract-Relax-Contract Method: isometric contraction of muscle to be stretched -- relax -- contract the opposing muscle -- relax -- stretch first muscle

  17. PNF • Advantages: • more effective than static • greater increases in flexibility • Disadvantages: • may cause more stiffness/soreness • requires a partner (trainer/therapist) • takes even more time than static

  18. Intensity • How hard should you stretch? • mild discomfort • slight tension • to the point of pull not pain • When the sensations above subside – try to stretch a bit farther

  19. Duration • How long should you hold a stretch? • 10 - 30 seconds • Breath while holding the stretch • Rest between stretches

  20. Frequency • Reps per session • 2-4 repetitions of each stretch • Sessions per week • Light stretching: before & after exercise • Developmental stretching: 2-3 days/wk to 5-7 days/wk • 20 - 30 minutes • Beginners: 2 days/wk, 5 min/d

  21. Objectives • Importance of a flexibility program • Factors affecting flexibility • Criteria for developing a flexibility program: • Mode • Intensity • Duration • Frequency • Low Back Pain

  22. Low Back Pain • 85% of Americans experience back pain Greatest cause? PHYSICAL INACTIVITY

  23. Causes of Back Pain • Long-term inactivity  weak and inflexible muscles • Poor posture • Poor body mechanics • Abnormal strain – excess body weight

  24. The Mechanism Weak Tight and weak Excess weight

  25. Prescription for Low Back Pain • See a professional (family physician) • Decrease pain • Increase function/motion • Bed rest? • Stretch tight muscles • Strengthen weak muscles • Improve posture • Lose weight, if needed • Improve daily work strategies

  26. Seated Posture also

  27. Exercises for the back • Muscular strength or muscular endurance? • Increase muscular endurance • Resistance exercises for low back • Stretches (p.118-125)

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