Bob Weathers

chapter

7

Flexibility Assessment and Training

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

Factors That Affect Flexibility

• Bone structure– Elbows– Shoulders

• Ligament strength—sprains• Muscle and tendon elongation• Joint restriction—by large abdomen• All created unique

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)

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

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

How Much Flexibility is Enough?

• Not helpful– “Stiff as a board”– Hypermobility

Assessing Your Flexibility

• Hamstrings and back = Sit-and-reach test• Shoulder flexibility = Finger touch

Improving and Maintaining Your Flexibility

• Activities like yoga, tai chi, and Pilates• Specific stretches

– Static– Dynamic– Ballistic

• Muscle spindles

– PNF• Golgi tendon organs

(continued)

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)

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

Alternatives to High Risk StretchesHigh-risk Alternate

Standing toe touch Seated toe touch

Barre stretch Seated toe touch

Hurdler’s stretch Modified hurdler's stretch

Neck circles Non-twisting directional stretch (D)

Knee hyperextension Kneeling hip and thigh stretch

Yoga plow Seated toe touch