FW190 Flexibility
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This document discusses flexibility, its importance for fitness and wellness, and how to develop an effective flexibility program. It covers the types of flexibility, what determines flexibility, and benefits. Factors like joint structure, soft tissues, and proprioceptors affect flexibility. An effective program includes static stretches of major muscle groups held for 10-30 seconds 2-4 times per week. Maintaining flexibility provides benefits like relieving aches/pains and improving posture, mobility and performance.
FW190 Flexibility
- 1. Chapter 5 Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 1
- 2. Ahead: Types of Flexibility What Determines Flexibility? Benefits of Flexibility Assessing Flexibility Creating a Successful Program to Develop Flexibility Preventing and Managing Low-Back Pain Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 2
- 3. Flexibility, the ability of a joint to move through its normal, full range of motion, is important for general fitness and wellness Range of motion: the full motion possible in a joint Static flexibility: ability to hold an extended position at one end or point in a joint’s range of motion Dynamic flexibility: ability to move a joint through its range of motion with little resistance Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 3
- 4. Flexibility of a joint depends partly on the nature and structure of the joint Hinge joints Ball-and-socket joints Joint capsules: semi-elastic structures composed primarily of connective tissues; surround major joints © Andres Rodriguez / Alamy RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 4
- 5. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 5
- 6. Soft tissues: tissues of the human body that include skin, fat, linings of internal organs and blood vessels, connective tissues, tendons, ligaments, muscles, and nerves Collagen: white fibers that provide structure and support in connective tissue Elastin: yellow fibers that make connective tissue flexible Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 6
- 7. Elastic elongation: temporary change in the length of muscles, tendons, and supporting connective tissues Plastic elongation: long-term change in the length of muscles, tendons, and supporting connective tissues Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 7
- 8. Proprioceptor: nerve that sends information about the muscular and skeletal systems to the nervous system When proprioceptors detect changes in position or force of muscles and joints, they send signals to the spine and brain The brain sends signals back to coordinate muscle action to protect muscles and tendons from injury Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 8
- 9. Proprioceptors control speed, strength, and coordination of muscle contractions Small movements that only slightly stimulate these receptors cause small reflex actions Rapid, powerful, and sudden changes in muscle length stimulate receptors and can cause powerful reflex muscle contractions ▪ Proprioceptive neuromuscular facilitation (PNF) stretching Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 9
- 10. When muscles and other tissues supporting a joint are tight, the joint is subject to stresses that can cause deterioration Poor joint flexibility can cause abnormalities in joint lubrication, leading to deterioration of the cartilage cells lining the joint © Image Source / Alamy RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 10
- 11. Poor spinal stability puts pressure on the nerves leading out from the spinal column and can lead to low-back pain Good hip and knee flexibility protects the spine People with either high or low flexibility seem to have an increased risk of injury Stretching programs are important for older adults, people who play high-power sports, workers involved in brief bouts of intense exertion, and those and who sit for long periods Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 11
- 12. Relief of aches and pains Relief of muscle cramps Improved body position and strength for sports and life Maintenance of good posture and balance Relaxation Improving impaired mobility © Dougal Waters/Getty Images RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 12
- 13. There are no tests of general flexibility The sit-and-reach test rates the flexibility of muscles in the lower back and hamstrings Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 13
- 14. Should include safe exercises and most effective techniques Goal of attaining normal flexibility in major joints Balanced flexibility provides for joint stability and smooth movement Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 14
- 15. Frequency ACSM recommends stretching exercises be performed a minimum of two or three days a week Intensity and time (duration) Slowly apply the stretch to your muscles to the point of slight tension or mild discomfort ▪ Hold the stretch for 10 to 30 seconds ▪ As tension subsides, stretch a bit farther ▪ Rest 30 to 60 seconds; do 2 to 4 repetitions for a total of 60 seconds per exercise Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 15
- 16. Perform the following stretching exercises as a warm-up for 5-10 minutes or following an endurance or strength training workout: Head turns and tilts: Stretches neck Towel stretch: Stretches triceps, shoulders, chest Across-the-body and overhead: Stretches shoulders, upper back, back of arm Upper-back stretch: Stretches upper back Lateral stretch: Stretches trunk muscles Step Stretch: Stretches hip, front of thigh Side lunge: Stretches inner thigh, hip, calf Inner-thigh stretch: Stretches inner thigh, hip Hip and trunk stretch: Stretches trunk, outer thigh, hip, buttocks, lower back Modified hurdler stretch: Stretches back of thigh, lower back Alternate leg stretcher: Stretches back of thigh, hip, knee, ankle, buttocks Lower-leg stretch: Stretches calf, soleus, Achilles tendon Frequency: 2-3 days per week (minimum); 5-7 days per week (ideal) Intensity/Resistance: Stretch to the point of mild discomfort, not pain Time: All stretches should be held for 10-30 seconds and performed 2-4 times, for a total of 60 seconds per exercise. Type of activity: Stretching exercises that focus on major joints Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 16
- 17. Types of stretching techniques Static stretching: technique in which a muscle is slowly and gently stretched and then held in the stretched position Ballistic stretching: technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked Dynamic stretching: technique in which muscles are stretched by moving joints slowly and fluidly through their range of motion in a controlled manner; also called functional stretching Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 17
- 18. Types of stretching techniques Proprioceptive neuromuscular facilitation (PNF): uses reflexes initiated by both muscle and joint nerves to achieve greater training effects Passive stretching: technique in which muscles are stretched by force applied by an outside source Active stretching: technique in which muscles are stretched by the contraction of the opposing muscles Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 18
- 19. Judge progress by noting body position while stretching Should see some improvement after two to three weeks of stretching May take two months to attain significant improvements Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 19
- 20. Flexibility program should include exercises to work major joints of the body by stretching associated muscle groups Hold each position 10 to 30 seconds for 2 to 4 repetitions Use proper technique Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 20
- 21. Head turns and tilts Towel stretch Across-the-body and overhead stretches Upper-back stretch Lateral stretch Step stretch Side lunge Inner-thigh stretch Hip and trunk stretch Modified hurdler stretch (seated single-leg hamstring) Leg stretcher Lower-leg stretch Single-leg deadlift Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 21
- 22. Low-back pain afflicts more than 85% of Americans by age 50 Second-most common ailment in the U.S. Often the result of weak and inflexible muscles, poor posture, or poor body mechanics when lifting or carrying Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 22
- 23. Spine provides structural support for the body Surrounds and protects the spinal cord Supports much of the body’s weight Serves as attachment site for muscles, tendons, and ligaments Allows movement of the neck and back in all directions Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 23
- 24. Spinal column has 7 cervical, 12 thoracic, 5 lumbar vertebrae Vertebrae: bony segments of the spinal column that provide structural support for the body and protect the spinal cord The 9 vertebrae at the bottom are fused into sections that form the sacrum and coccyx Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 24
- 25. Intervertebral disk: elastic disk located between adjoining vertebrae, consisting of a gel- and water-filled nucleus surrounded by fibrous rings; serves as a shock absorber for the spinal column Nerve roots: bases of the 31 pairs of spinal nerves that branch off the spinal cord through spaces between vertebrae Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 25
- 26. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 26
- 27. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 27
- 28. Jump to long image description Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 28
- 29. Jump to long image description Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 29
- 30. Core muscles: trunk muscles extending from the hips to the upper back Attach to ribs, hips, spine and other bones in the trunk of the body Core muscles stabilize the spine and help transfer force between the upper body and lower body Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 30
- 31. During any dynamic movement, core muscles work together Some shorten to cause movement; others contract and hold to provide stability, lengthen to brake movement, or send signals to the brain about the movements and positions of the muscles and bones ▪ Best exercises for low-back health care are whole-body exercises that force core muscles to stabilize the spine in many different directions © Wavebreakmedia Ltd/ Getty Images RF Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 31
- 32. Lumbar area is the most common area of pain Poor muscle endurance and strength in the core muscles Excess body weight Poor posture or body position Poor body mechanics Physical stress can cause disks to break down and lose some of their ability to absorb shock Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 32
- 33. Maintain a healthy weight Stop smoking and reduce stress Avoid sitting, standing, or working in the same position for too long Use a supportive seat and a medium-firm mattress Use lumbar support when driving Warm up thoroughly before exercising Progress gradually when attempting to improve strength or fitness Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 33
- 34. Sudden back pain usually involves tissue injury Applying cold and then heat may reduce pain and inflammation Bed rest immediately following the onset of pain may help ▪ See physician if acute back pain doesn’t resolve within a short time Back pain that lasts more than 3 months is considered chronic Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 34
- 35. Different people benefit from different treatment strategies Medications Exercise Physical therapy, massage, yoga, chiropractic care Acupuncture PENS Education and advice Surgery Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 35
- 36. Perform low-back exercises (3 days per week) Emphasize muscular endurance Don’t do full-range-of-motion spine exercises early in the morning Engage in regular endurance exercise Be patient and stick with your program Forget the adage “no pain, no gain” Emphasize stabilization exercises Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 36
- 37. Cat stretch Step stretch Leg stretcher Trunk twist Curl-up Isometric side bridge Spine extensions (bird dogs) Wall squat (phantom chair) Pelvic tilt Back bridge Stir the pot Kettlebell or dumbbell carry Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 37
- 38. Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 38
- 39. Deep Muscles include the following: • Abdominal muscles: internal obliques and transversus abdominis • Hip muscles: adductor brevis, adductor magnus, gemellus superior, gemellus inferior, obturator internus, and periformis Superficial Muscles include the following: • Abdominal muscles: rectus abdominis and external obliques • Hip muscles: rectus femoris, Iliopsoas, tensor fascia lata, sartorius, pectineus, adductor longus, and gracilis Jump back to slide containing original image Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 39
- 40. Deep Muscles include the following: • Spinal muscles: quadratus lumborum, paraspinals, and rotatores • Hip muscles: quadratus femoris, obturator externus, gluteus medius, and gluteus minimus Superficial Muscles include the following: • Spinal muscles: erector spinae, iliocostalis thoracis, iliocostalis lumborum, latissimus dorsi, trapezius, and serratus anterior • Hip muscles: gluteus maximus and hamstrings (biceps femoris, semimembranosus, semitendinosus) Jump back to slide containing original image Copyright © 2017 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education. 40