Flexibility Exercise

1. Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain
Chapter 8
Muscular
Flexibility
CHAPTER
OUTLINE

2. Key Terms
________________:
The ability of a joint
to move freely
through its full range
of motion
________________:
Moving the joints
beyond the
accustomed range
of motion
________________:
Permanent
lengthening of soft
tissue
________________:
Temporary
lengthening of soft
tissue
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

3. Benefits of Adequate
Flexibility
Promotes healthy muscles and joints
Improves elasticity of muscles and connective tissue
around joints, enhancing freedom of movement
Makes activities of daily living (turning, lifting, and
bending) easier to perform
Helps prevent low-back and other spinal column
problems
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

4. Benefits of Adequate
Flexibility
Improves and maintains good postural
alignment
Promotes proper and graceful body movement
Improves personal appearance and self-image
Helps develop and maintain motor skills
throughout life
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

5. Benefits of Adequate
Flexibility
Flexibility exercises have been prescribed
successfully to treat
1.
2.
3.
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

6. Stretching for Menstrual Cramps

7. Stretching for Menstrual Cramps

8. Stretching for Menstrual Cramps

9. Factors Affecting Flexibility
Genetics
Physical activity
Joint structure
Ligaments
Tendons
Muscles
Skin
Tissue injury
Adipose tissue (fat)
Body temperature
Age
Gender
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

10. Muscle Flexibility
Flexibility is joint specific
Women are more flexible than men
Decrements are primarily related to
physical inactivity
Aging decreases joint range of motion
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

11. Flexibility Fitness Tests
Modified sit-and-reach test
Total body rotation test
Shoulder rotation test
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

12. Modified Sit-and-Reach Test
Measures hip
and trunk
flexibility
Modified
protocol
accounts for
arm/leg length
discrepancies
Starting position for the modified sit-and-reach test
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

13. Modified Sit-and-Reach Test
Modified sit-and-reach test
Hold the final
reach for two
seconds
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

14. Total Body Rotation Test
Measures body
rotation
Test is performed on
either right or left side
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

15. Shoulder Rotation Test
Measures shoulder flexibility
Measuring biacromial
width
Starting position for the
shoulder rotation test
Shoulder rotation test
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

16. Critical Thinking
Carefully consider the relevance of
stretching exercises to your personal fitness
program throughout the years. How much
importance do you place on these
exercises?
Have some conditions improved through
your stretching program, or have particular
exercises contributed to your health and
well-being?
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

17. Key Terms
___________________
__________: Exercises
done with jerky, rapid,
bouncy movements
___________________
__________: Exercises
in which the muscles
are lengthened
gradually through a
joint’s complete range of
motion
___________________
__________________:
Stretching technique in
which muscles are
stretched out
sequentially with
intermittent isometric
contractions
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

18. Stretching Techniques
Static stretching
Each muscle is gradually stretched and held for 10-*30*
seconds
Ballistic stretching
1. Sudden stretching in a bouncing movement
2.
3. Could benefit if
____________________________________
Proprioceptive neuromuscular facilitation (PNF)
Muscle is contracted, then stretched
Causes soreness, requires partner

20. Guidelines for
Developing Flexibility
Mode
Static or dynamic to
include every major
joint
Intensity
To the point of
_________________
Repetitions
At least 4 times
Hold the final
stretched position for
__________ seconds
Frequency
_____ days per week
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

21. Contraindicated Exercises
Most strength and flexibility exercises are relatively
safe to perform
Some exercises (contraindicated) can be hazardous if
performed incorrectly
Contraindicated exercises may cause harm because
of excessive strain on muscles and joints; in particular
the spine, lower back, knees, neck, or shoulders
A list of contraindicated exercises are provided in
the textbook
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

22. Contraindicated Stretching Exercises

23. Contraindicated Stretching Exercises

25. Low-Back Pain
About 75 million Americans suffer from
chronic low-back pain
Caused by
1.
2.
3.
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

26. Critical Thinking
Consider your own low-back
health. Have you ever
experienced episodes of low-
back pain?
If so, how long did it take you
to recover, and what helped
you recover from this
condition?
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

27. 8.6
Incorrect and
Correct Pelvic
Alignment

28. Change from one task to
another before fatigue
sets in
Use a footrest
Bend at the knees and
the hips, not at the waist
Hold heavy objects close
to your body
Never bend over without
bending your knees
8.7
Caring for
Your Back

29. Find the correct
standing position by
practicing against a
wall
8.7
Low-Back
Health

30. Exercise while lying
in bed to teach
yourself correct
muscle position
8.7
Low-Back
Health
Ironic isn’t it???

31. A straight, hard
chair is best
Learn to sit
properly in
whatever chair
you use
8.7
Low-Back
Health

32. Faulty sleeping positions intensify swayback
8.7
Low-Back Health

33. Relieve your back
by taking all
pressure off of your
back and legs
8.7
Low-Back
Health

34. Tips to Prevent Low-Back Pain
Be physically active
Stretch often using spinal exercises
through a functional range of motion
Regularly strengthen the core of the
body
Lift heavy objects by bending at the
knees and carrying them close to the
body
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

35. Tips to Prevent Low-Back Pain
Avoid sitting (over 50 minutes) or standing in
one position for lengthy periods of time
Maintain correct posture
Sleep on your back with a pillow under the
knees or sideways with the knees drawn up
and a small pillow between the knees
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

36. Tips to Prevent Low-Back Pain
Try out different mattresses of firm
consistency before selecting a mattress
Sleep Number Bed???
Warm up properly using mild stretches before
engaging in physical activity
Practice adequate stress management
techniques
Benefits of Good FlexibilityFactors Affecting FlexibilityAssessment of FlexibilityEvaluating Body PostureMuscular Flexibility PrescriptionContraindicated ExercisesPreventing and Rehabilitating Low-Back Pain

37. End of Chapter