1. Isn't stretching just for competitive sports?
Developing Flexibility
Chapter 5
Isn't stretching just for competitive sports?

2. Flexibility
The ability of a joint to move freely through its full range of motion.
– video of abnormal flexibility
Not what we is meant by full range of motion.

3. Factors Affecting Flexibility
Anatomical (Structural) Factors
Shape of bones
Connective tissue – ligaments & cartilage (joint capsule) (47%)
Muscle (41%)
Tendons (10%)
Skin (2%)
*As you can see the muscles are a major factor in your flexibility and you can drastically change their ability to stretch more. Ligaments and cartilage should not change in structure.

4. Benefits of Flexibility
Healthy joints - Keeps joints lubricated.
Enhanced ability to move freely and easily - enhancing athletic performance.
Stretching during warm-up decreases the risk of injury.
Reversal of age-related decline in flexibility.
Improved posture and appearance.
Helps prevent lower back problems.
It feels good.

5. Preventing Lower Back Pain
See Figure 2 and Table 1 (pg. 114)
Guide to why strong and flexible muscles in the hip/lower back region will help decrease the changes of lower back pain.
Preventing Poor Posture
Review this section.
Look at Laboratory 1 to evaluate your posture.

6. Evaluating Flexibility
Is not joint specific. Flexibility is muscle specific.
You are trying to improve/test the flexibility in a muscle. Example; your right shoulder may have more range of motion than your left shoulder because those muscles are more flexible.
Sit & Reach Test -
Running Flexibility Test -
Shoulder Flexibility Test -
These are just a few of the self tests that are available.

7. Designing a Flexibility Program
Evaluate your flexibility so you can set goals.
Dynamic vs static.
Dynamic or Ballistic
Range of motion that is achieved through moving a limb to its limits in a quick fashion.
Associated with increased muscle soreness and the stretch reflex.
Used more in athletic competition. Not recommended for personal fitness programs due to risk of injury.
Static
Range of motion that is achieved through slow controlled stretching.
Most commonly used and recommended type.

8. PNF Stretching or PNF: Partner-Assisted Stretching
Proprioceptive neuromuscular facilitation (PNF) uses the nervous and muscular systems to facilitate stretching.
PNF utilizes the inverse stretch reflex to relax the target muscle.
PNF stretch: perform a second static stretch, then contract the muscle for 6 seconds to produce fatigue, and then relax while a partner stretches your limb for seconds.
For safety be sensitive to your partner’s needs and flexibility level.

9. Stretch Reflex https://www.youtube.com/watch?v=Ya-3XHBWDqs
Involuntary contraction of a muscle due to rapid stretching of that muscle.
So that’s why my leg jerks when the Dr. taps my knee.
Helps prevent muscle and tendon damage.
The reason muscle stretching must last long enough for the stretch reflex to release.

10. Guidelines of Flexibility Development
Frequency – 2 to 3 days a week (up to 7 days if possible).
Intensity – slightly beyond the normal range of motion to the point of tension.
Time – 10 to 30 second static hold, 10 – 30 minutes each session.
Repetitions – at least 4 sustained stretches for each muscle group.

11. Tips for Developing Flexibility
Warm up before stretching
After warm-up, stretch to prepare for activity
Stretch for flexibility during cool-down
Stop at the point of tension, not pain
Stretch slowly and evenly
Try to consciously relax
Maintain regular breathing
Don’t bounce
Strive for muscle balance.

12. Take Action Incorporate stretching before and after exercising.
While studying or reading the morning paper, sit on the floor and stretch.
While on the phone, stand and stretch.
If you have a desk job, take a 5-minute stretch break every hour.
After every hour of computer use, take a 5-minute stretch break.
While watching TV, stretch during commercials.