Flexibility

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 joint’s potential to move.

The ability of a joint to move through its full range of motion Flexibility is… The ability of a joint to move through its full range of motion

Flexibility is… ADAPTABLE SPECIFIC Increases in response to regular program of stretching. Decreases with inactivity SPECIFIC Flexibility in one joint does not mean flexibility in all joints.

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

Stretching Techniques Static Stretching: Maintain a stretch at the end of a joint’s ROM Example: Hurdler’s Stretch (hold for 10 seconds) Most appropriate during a cool-down

Stretching Techniques Dynamic Stretching: Continuous and Controlled Movement through a joint’s ROM Example: Monster Walks Most appropriate for warm-up

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

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

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?v=gvOQK8qNi9E&feature=player_detailpage

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

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. Don’t forget to breathe!

Types of Joints