Flexibility

1. Flexibility KIN 325

2. 1. Definition The range of motion that can be elicited at a particular joint or group of joints • Range of motion is highly specific; it differs between joints • Also varies between people due to: • genetics and gender • physical activity level • joint structure

3. age • tissue injury • adipose tissue • body temperature 2. The benefits of a flexibility training program • Maintain good joint mobility, allowing for proper body mechanics • Reduce mechanical stress within the joints • Muscular relaxation • Relief of muscular cramps • Increase resistance to muscle injury • Improve and maintain good postural alignment • Prevent low-back and other spinal column problems

5. 3. Connective Tissue: a limiting factor for flexibility • Joint capsule and associated ligaments contribute approximately 47% to restriction of ROM; muscles contribute 41%, the tendons 10%, and skin 2% • Stretching exercises help to cause minor distensions in connective tissue and summation of these small changes can improves ROM • Increase in stretch tolerance

6. 4.Sensory Receptors Related to Stretching a. Muscle spindles Primary stretch receptors in muscle, encased in a spindle-shaped capsule which is attached at both ends to the muscle fibers

9. b. Golgi tendon organs Located at the muscle-tendon junction, not within the tendon. Main function is to monitor muscle tension

11. 5. Stretching methods a. Ballistic stretching • Associated with bobbing or bouncing. Fast, dynamic stretches. Advantages: • Develops dynamic flexibility • Permits specificity of training • Disadvantages • Quick stretch allows little time for adaptation. Permanent lengthening is most effectively achieved by lower force, longer duration stretches • Fast stretches create high tensile forces. Can result in injury or muscle soreness • Might elicit the stretch reflex. Causes muscle contraction, therefore increases tension.

12. b. Static stretching • a static position held for a period of time Advantages: • muscle soreness minimized • injury risk minimized • more effective than ballistic stretching for increasing ROM Disadvantages: • Not specific to many movements where dynamic flexibility is required

13. c. Proprioceptive Neuromuscular Facilitation (PNF) • Incorporates various combinations of relaxation and contraction periods for the muscles being stretched • The theory is that a simple reflex, initiated by the Golgi tendon organs during the contraction phase, will cause the muscle to relax more and offer less resistance to the stretch • Contract-relax method - autogenic inhibition • A variation of this method is the contract relax with agonist contraction (CRAC) technique – also incorporates reciprocal inhibition

15. Advantages: • Most research shows this method produces the largest gains in flexibility • Also develops strength in the muscle as large forces are developed when the muscle is isometrically contracted in stretched position Disadvantages • Elicits the most discomfort • DOMS can result • Greater risk of injury than with static stretching • Usually requires a partner • Not recommended for patients with CVD, as blood pressure might rise too high

16. 6. Exercise Prescription Mode: static or PNF Frequency: at least 3 days per week Intensity: to point of discomfort, not pain Duration: 10 to 30 seconds each stretch Repetition: 3 to 5 for each stretch