1. Flexibility

2. 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.

3. 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

4. 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.

5. 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

6. 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

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

8. 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

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

10. 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:

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

12. 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 seconds, rest seconds and then repeat.
Perform all exercises on both sides of the body.
Don’t forget to breathe!

13. Types of Joints