Flexibility

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Flexibility
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Terms to Know

• Joint Place where two bones meet- may or may not
  move.
• Ligament Connects bone to bone over a joint.
• Tendon Connects muscle to bone over a joint.
• Range of Motion (ROM) a joints potential to
  move.

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Flexibility is

• The ability of a joint to move through its full
  range of motion

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Flexibility is

• ADAPTABLE
• Increases in response to regular program of
  stretching.
• Decreases with inactivity

• SPECIFIC
• Flexibility in one joint does not mean
  flexibility in all joints.

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Benefits of Flexibility

• Prevents Injuries (decreases severity of injury)
• Decrease muscle soreness following exercise
• Improve Performance
• Improved Joint Health
• Good Posture
• Increased Relaxation
• Increased Blood and Nutrients to body tissue
• Improved Muscle Coordination

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Stretching Techniques

• Static Stretching
• Maintain a stretch at the end of a joints ROM
• Example Hurdlers Stretch (hold for 10 seconds)
• Most appropriate during a cool-down

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Stretching Techniques

• Dynamic Stretching
• Continuous and Controlled Movement through a
  joints ROM
• Example Monster Walks
• Most appropriate for warm-up

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Stretching Techniques

• Active Stretching
• A muscle is stretched by a contraction of the
  opposing muscle.
• Example Contract shin to stretch calf.
• Often found in yoga, very difficult to perform

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Stretching Techniques

• Passive Stretching
• An outside force or resistance provided by
  yourself, a partner, gravity or a weight to
  stretch.
• Example Partner Straddle Stretch

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Stretching Techniques

• Proprioceptive Neuromuscular Facilitation (PNF)
• Partner assisted stretching using a contraction
  followed by a period of rest and then a further
  stretch as you breathe out.
• Video
• http//www.youtube.com/watch?vgvOQK8qNi9Efeature
  player_detailpage

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Stretching Technique

• Ballistic Stretching
• Bouncing while stretching
• NOT RECOMMENDED!
• Why??
• Can lead to injuries. Be careful not to do this
  when doing dynamic stretching!

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Guidelines for Flexibility Training

• Warm Up First!- do not stretch cold muscles.
• Stretch to a point of mild discomfort-should not
  be painful.
• Hold stretch 10-30 seconds, rest 30-60 seconds
  and then repeat.
• Perform all exercises on both sides of the body.
• Dont forget to breathe!

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Types of Joints