1. Chapter 5—Improving Flexibility ØFlexibility is the range of motion at a joint or series of joints and is specific to each joint ØFlexibility is influenced by the bony structure, the amount of tissue at the joint, the skin, and the elasticity of the muscles, tendons, and ligaments at the joint

2. Flexibility and Wellness ØFlexibility begins to decline by the mid-20s ØFlexibility is influenced by age, gender, and physical activity ØFlexibility is important for performing activities of daily life, maintaining good posture, preventing low back pain, and reducing joint deterioration

3. Stretching ØStretching can be done during warm-up or cooldown, but is most productive during cooldown ØAlways warm up before performing stretching exercises ØMuscles contain proprioceptors (sensory organs) that tell the brain when muscles are being stretched

4. Stretching ØThe muscle spindle tells the brain the muscle is being stretched, and the Golgi tendon tells the brain to tell the muscles to relax after 6 seconds ØStatic stretching lasting 15 to 30 seconds is the preferred method of stretching because the message is sent from the Golgi tendon for the muscles to relax

5. Types of Stretching ØBallistic (dynamic) stretching causes the Golgi tendon to send the message for the muscle to contract ØThe contraction associated with ballistic stretching can cause injury and is counterproductive to the goal of the exercise

6. Static Stretching Guidelines ØWarm up before stretching ØStretch to the point of discomfort, but not pain ØHold each stretch 15 to 30 seconds ØBreathe rhythmically and continuously ØPerform stretching exercises five to six times a week

7. Proprioceptive Neuromuscular Facilitation (PNF) ØPNF is the most effective stretching technique but takes more time, requires a partner, and has an increased risk of injury ØPNF stretching combines passive movement with isometric contractions ØFlexibility is usually measured with a goniometer

8. Preventing Back and Neck Pain ØEighty to ninety percent of Americans have low back pain at some time in their lives ØSedentary lifestyle is a factor Ø90% of back problems occur in the lumber region ØBeing overweight stresses the lower back

9. Causes of Low Back Pain ØExcess weight ØPoor posture ØInactivity ØWeak abdominal muscles ØFatigue ØWearing high heels ØStress ØSmoking ØIncorrect lifting ØWeak back and hamstring muscles ØInjury ØDisease