1. Bob Weathers chapter 7 Flexibility Assessment and Training

2. What is Flexibility? Flexibility = ROM possible in a joint or group of joints—highly specific Static Flexibility = Hold a stretch position Dynamic Flexibility = Move slowly through a full ROM—speed highly specific Ballistic Flexibility = Move through ROM with bobbing (not recommended) Laxity & Hypermobility = Excessive ROM

3. Factors That Affect Flexibility Bone structure –Elbows –Shoulders Ligament strength—sprains Muscle and tendon elongation Joint restriction—by large abdomen All created unique

4. The Importance of Flexibility Back pain—one part suffering…. –Sit and reach test as predictor? –Between ages 20 and 70 there is typical decrease of 20-30% in flexibility –Living abundantly? (continued)

5. The Importance of Flexibility (continued) Ten benefits (Alter, 2004) –Union of body mind and spirit –Relaxation of stress and tension –Muscular relaxation –Self-discipline and self knowledge –Body fitness, posture, and symmetry –Relief of low back pain –Relief of muscular cramps –Relief of muscular soreness –Injury prevention –Enjoyment and pleasure

6. Stretching Questionable value before activity (unless movements expected to go well beyond normal ROM) Best done following activity—needs to be regular Earn flexibility, and abundant life, as we age Never forget the unique creation of each person

7. How Much Flexibility is Enough? Not helpful –“Stiff as a board” –Hypermobility

8. Assessing Your Flexibility Hamstrings and back = Sit-and-reach test Shoulder flexibility = Finger touch

9. Improving and Maintaining Your Flexibility Activities like yoga, tai chi, and Pilates Specific stretches –Static –Dynamic –Ballistic Muscle spindles –PNF Golgi tendon organs (continued)

10. Improving and Maintaining Your Flexibility (continued) How (ACSM)? –After your body is warm –Two to three days per week (ideally five to seven days) –Stretch to the point of tightness (no discomfort) –Hold each stretch for 15-30 seconds –Perform 2-4 repetitions of each stretch (continued)

11. Improving and Maintaining Your Flexibility (continued) Stretching guidelines (Byl; Harris & Elbourn) –Move into stretch slowly –Hold the stretch –Feel mild tension –Ease off when pain –Relax all parts of the body –Don’t fight the muscles –If comfortable increase stretch gently –Gently ease out of stretch

12. Alternatives to High Risk Stretches High-riskAlternate Standing toe touchSeated toe touch Barre stretchSeated toe touch Hurdler’s stretchModified hurdler's stretch Neck circlesNon-twisting directional stretch (D) Knee hyperextensionKneeling hip and thigh stretch Yoga plowSeated toe touch