Chapter 12

1. Chapter 12 Flexibility

2. The importance of flexibility • For health: • contributes to efficient movement in walking and running • Prevents or relieves aches and pains as one ages • For athletics: • Need for flexibility in specific joints, which varies with athletic activity (e.g., hurdler needs hip flexion and extension flexibility)

3. Factors that limit flexibility • Bony structure (e.g., knee or elbow) • Soft tissues, including muscle and connective tissue (e.g., ankle or hip)

4. Physical properties of stretching theory • A low-force stretching method requires more time to produce a given elongation than does a higher-force method. • The proportion of elongation that remains after stretching is greater with a low-force, long-duration stretching than with high-force stretching. • The amount of structural weakening produced by a given amount of tissue elongation varies inversely with temperature.

5. Static versus dynamic flexibility • Static flexibility • The measure of range of motion • Dynamic flexibility • Reflects joint stiffness and resistance to limb movement • Limited by elasticity and plasticity of the joint and muscle Visit Types of Stretching at www.bath.ac.uk/~masrjb/Stretch/stretching_4.html

6. Stretch reflexes • A muscle that is stretched with a jerky motion responds with • A contraction (stretch reflex) • A muscle that is stretched with a steady, static stretch invokes the • Inverse myotatic reflex

7. Static and ballistic stretches • Ballistic—bouncing movements in which one body segment is put in movement by active contraction of a muscle group and the momentum is then arrested by the antagonists at the end of the range of motion • Static—held stretches that involve holding a static position for 30 to 60 seconds, during which specified joints are locked into a position that places the muscles and connective tissues passively at their greatest possible length

8. Examples of ballistic stretching methods • Trunk lifter. • a. Hands raised behind neck. • b. Raise head and chest vigorously. • c. Partner holds feet. • Leg lifter. • a. Arms down at side. • b. Raise both legs off floor and return vigorously. • Trunk bender. • a. Legs apart and straight. • b. Hands behind neck. • c. Bend trunk downward in a bouncing fashion. • d. Keep back straight. • Upper back stretcher. • a. Legs crossed, sitting position. • b. Try to touch head to floor. • c. Use vigorous bouncing motion. • Trunk rotator. • a. Arms extended laterally. • b. Twist to left and then to right. • Gastocnemius stretcher. • a. Stand on raised surface on balls of feet. • b. Lower weight and return rapidly. • c. Use partner to balance if necessary. • Arm and leg lifter. • a. Supine position, arms and legs extended. • b. Whip arms and legs up and down alternately. • c. Right arm and left leg come up simultaneously and vice versa. • Single leg raiser. • a. Front leaning rest position. • b. Keep feet in extended position. • c. Raise one leg at time. Alternately.

9. Advantages of static stretching • There is less danger of exceeding the extensibility limits of the tissues involved. • Energy requirements are lower. • Static stretching does not cause muscular soreness.

10. Examples of static stretching methods • Upper trunk stretcher. • a. Keep pelvis on floor. • b. Extend arms. • Lower trunk stretcher. • a. Grasp ankles from behind and pull. • b. Hold head up. • Lower back stretcher. • a. Legs extended-toes pointed. • b. Grasp outer borders of feet and pull head downward. • Upper back stretcher. • a. Raise legs up and over head. • b. Rest extended toes on floor. • c. Leave hands and arms flat on floor. • Trunk twister. • a. Turn at trunk. • b. Turn head in direction of trunk. • Gastrocnemius stretcher. • a. Feet 3 to 4 feet from wall. • b. Keep body straight. • c. Keep feet parallel and heels on floor. • Shoulder stretcher. • a. Bring right hand to upper back from above. • b. Bring left hand to upper back from below and hook fingers of the two hands. • c. Repeat on other side. • Toe pointer. • a. Sit on feet, toes and ankles stretched backward. • b. Raise knees from floor slightly. • c. Balance weight with both hands on floor just behind hips.

11. Proprioceptive neuromuscular facilitation (PNF) • Stretching a muscle immediately after a maximal contraction • Contract-relax or contract-relax with agonist-contraction stretching techniques Visit PNF Stretching at www.sport-fitness-advisor.com/pnfstretching.html

12. Example of contract-relax (CR) proprioceptive neuromuscular facilitation (PNF) stretching method • Lie on your back and place towel around the bottom of one foot. • Fully straighten leg, lift until you feel moderate resistance. • Contract hamstring muscle for 5-10 seconds. • Pull on the towel to further stretch the hamstring muscle.

13. General guidelines for designing static or PNF stretching programs • Select one or more stretching exercise for each muscle group to be trained. • Slowly increase the force of the stretch to a point of mild to moderate discomfort. • Hold this position for 30-60 seconds. • If used, proceed with PNF methods. • Repeat the stretch two to three times. • Total stretching program normally takes 15 to 30 minutes. Visit Flexibility and Stretching Web Links and http://sportsmedicine.about.com/cs/flexibility/

14. Factors affecting flexibility • Activity • Weight training • Gender • Age • Temperature Visit Flexibility Basics at www.fun-and-fitness.com/info-zone/flexibility.html