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Muscular Flexibility
The overload and specificity of training principles apply to development of
muscular flexibility. To increase the total range of motion of a joint, the
specific muscles surrounding that joint have to be stretched progressively
beyond their accustomed length. The factors of mode, intensity, repetitions,
and frequency of exercise also can be applied to flexibility programs.
Flexibility
The final measure of fitness is Flexibility. Flexibility is defined as the ability to
move muscles and joints through their full range of motion.
http://www.livingstrong.org/articles/Endurance-Strength-and-Flexibility.htm
Flexibility is defined by Gummerson as "the absolute range of movement in a
joint or series of joints that is attainable in a momentary effort with the help
of a partner or a piece of equipment." This definition tells us that flexibility is
not something general but is specific to a particular joint or set of joints.
http://web.mit.edu/tkd/stretch/stretching_3.html
What Are the Benefits of Good Flexibility?
LESS BACK PAIN
Tight muscles in the back and lower body can cause back pain, and
improving your flexibility can help prevent and treat that pain. Yoga Journal
explains that when the hamstrings are tight, they pull the pelvis down and
create more pressure for the lower back. Plus, there is less stress on the
spine when the hip flexors and pelvic muscles are flexible. Flexibility can also
ease tension and soreness in muscles to relieve pain in the back and other
areas of the body.
INCREASED RANGE IN MOTION
If your muscles are tight, they can cause a reduced range of motion
throughout your body. This can give you trouble with everyday activities such
as reaching overhead to take a dish out of the cupboard. Becoming more
flexible can make these types of activities, as well as exercising, easier. It
improves the range of motion throughout the body to help the body move
more easily.
INJURY PREVENTION
You are more prone to injury of the muscles, as well as tendons and
ligaments, if you are not flexible, explains Yoga Journal. The tendons
around the muscles stiffen when you do not stretch and keep them flexible.
Having tight muscles gives you a reduced range of motion, so it is easier to
go past that range of motion and injure yourself. Likewise, if you improve
your flexibility, you increase your range of motion and lower your risk of an
injury to the muscles, tendons and ligaments.
IMPROVED CIRCULATION
Tension in the muscles affects circulation, which can prevent nutrients and
oxygen from properly moving through the body. When the muscles are more
flexible, they relax and create improved circulation. The act of stretching also
encourages circulation by helping blood move to the muscles and joints.
LESS STRESS AND BETTER POSTURE
Flexibility can improve your posture because tight muscles affect your
spines alignment. Flexible muscles also have less tension, so you can feel
less stress than you would with a tight and tense body, according to the
American Council on Exercise.
http://www.livestrong.com/article/332519-what-are-the-benefits-of-goodflexibility/
Flexibility helps to:
1. Prevent everyday injury including: muscle and disc strains that occur when
turning over in bed or getting out of bed; shoulder tweaks that result from
doing tasks on the job that involve lifting or reaching; back aches due to
transitioning to standing from sitting, bending down to pick something up, or
even walking up and down the stairs
2. Improve your posture
3. Lengthen your muscles for a longer leaner look
4. Make playing with your kids and babies easier and less injurious
(remember that touch football game during which you overstretched you
hamstrings?)
5. Allow you to feel more free, open, calm, content, and confident from the
inside out
6. Spread prana (life force) into your cells, which invigorates your spirit
7. Make cardio activity a lot lighter and easier
8. Enhance sports performance (i.e. better arm and shoulder extension and
rotation for swimmers and basketball players, longer strides for runners,
deeper knee bends and hip flexion for skiers) as well as to parry blows that
come with strong athletic endeavors
Internal influences
o the type of joint (some joints simply aren't meant to be flexible)
o
External influences
the time of day (most people are more flexible in the afternoon
than in the morning, peaking from about 2:30pm-4pm)
http://web.mit.edu/tkd/stretch/stretching_3.html
STRETCHING TECHNIQUES
Static Stretching
With static stretching or slow-sustained stretching, muscles are
lengthened gradually through a joints complete range of motion and the
final position is held for a few seconds. A slow-sustained stretch causes
the muscles to relax and thereby achieve greater length. This type of
stretch causes little pain and has a low risk for injury. In flexibilitydevelopment programs, slow-sustained stretching exercises are the most
frequently used and recommended.
PassiveStretching
Although similar to static stretching, in passive stretching, the
muscles are relaxed, that is, they are in a passive state; and an external
force, provided by another person or apparatus is applied to increase
the range of motion.
Ballistic Stretching
Ballistic stretching requires the impetus of a moving body or body
part to force a joint or group of joints beyond the normal range of
motion. This type of stretching requires a fast and repetitive bouncing
motion to achieve a greater degree of stretch. An example would be
repeatedly bouncing down and up to touch the toes. Ballistic stretching
is the least recommended form of stretching. Fitness professionals feel
that it causes muscle soreness and increases the risk of injuries to
muscles and nerves. Limited data, however, are available to corroborate
such effects. This form of stretching should never be performed without
a previous mild aerobic warm-up and only gentle bouncing actions are
recommended for those who wish to use this mode of stretching.
** Increasing Flexibility
Stretching will increase flexibility. It is important that stretching is done
slowly with gradual increases in the range of motion. The stretch should be
sustained from 10 to 30 seconds, and should not cause pain. Stretching
exercises need to be performed at least 3 times a week. It is safer to stretch
muscles that are already warm. Stretching is best performed after the
aerobic phase or between sets of resistance exercises performed in both the
muscular endurance and strength phases of the general fitness exercise
prescription.
http://www.livingstrong.org/articles/Endurance-Strength-and-Flexibility.htm
**Additional info
a. Static
Static stretching involves placing a muscle in its most lengthened position
and holding for at least 30 seconds.
Effective static stretching
Breathe normally
Apply each stretch slowly take it to where tension can be felt, but not
pain
Stretch all major muscles, especially those that will have a large
demand placed on them.
Note:
If you have been given static stretches by your trainer or physiotherapist for
tight muscles, do the stretches after your aerobic exercise. Static stretches
relax muscles, therefore only stretch the muscles that are tight. Make sure
that you stay warm when doing static stretches. Repeat the stretches after
training and games.
http://www.acc.co.nz/preventing-injuries/playing-sport/sportsmart-10-pointplan/warm-up-cool-down-and-stretch/pi00115
b. Passive
Passive stretching is also referred to as relaxed stretching, and as staticpassive stretching. A passive stretch is one where you assume a position and
hold it with some other part of your body, or with the assistance of a partner
or some other apparatus. For example, bringing your leg up high and then
holding it there with your hand. The splits is an example of a passive stretch
(in this case the floor is the "apparatus" that you use to maintain your
extended position).
Slow, relaxed stretching is useful in relieving spasms in muscles that are
healing after an injury. Obviously, you should check with your doctor first to
see if it is okay to attempt to stretch the injured muscles
http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html
c. Ballistic
Ballistic stretching uses the momentum of a moving body or a limb in an
attempt to force it beyond its normal range of motion. This is stretching, or
"warming up", by bouncing into (or out of) a stretched position, using the
stretched muscles as a spring which pulls you out of the stretched position.
(e.g. bouncing down repeatedly to touch your toes.) This type of stretching is
not considered useful and can lead to injury. It does not allow your muscles
to adjust to, and relax in, the stretched position. It may instead cause them
to tighten up by repeatedly activating the stretch reflex
http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html
PNF stretching is currently the fastest and most effective way known to
increase static-passive flexibility. PNF is an acronym for proprioceptive
neuromuscular facilitation. It is not really a type of stretching but is a
technique of combining passive stretching (see section Passive Stretching)
and isometric stretching (see section Isometric Stretching) in order to
achieve maximum static flexibility. Actually, the term PNF stretching is itself
a misnomer. PNF was initially developed as a method of rehabilitating stroke
victims. PNF refers to any of several post-isometric relaxation stretching
techniques in which a muscle group is passively stretched, then contracts
isometrically against resistance while in the stretched position, and then is
passively stretched again through the resulting increased range of motion.
PNF stretching usually employs the use of a partner to provide resistance
against the isometric contraction and then later to passively take the joint
through its increased range of motion. It may be performed, however,
without a partner, although it is usually more effective with a partner's
assistance.
Most PNF stretching techniques employ isometric agonist
contraction/relaxation where the stretched muscles are contracted
isometrically and then relaxed. Some PNF techniques also employ isometric
antagonist contraction where the antagonists of the stretched muscles are
contracted. In all cases, it is important to note that the stretched muscle
should be rested (and relaxed) for at least 20 seconds before performing
another PNF technique.
http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html
then weakened, so they may not be able to hold the bones of your spinal
column in place correctly. The spine becomes less stable, causing low back
pain.
And because nerves stretch out from the spinal cord throughout the entire
body, low back strain can cause pain in areas other than your back.
Low back strain can be caused by:
Avoid: Sit-ups
Although you might think sit-ups can strengthen your core or abdominal
muscles, most people tend to use muscles in the hips when doing sit-ups.
Sit-ups may also put a lot of pressure on the discs in your spine.
Try: Hamstring Stretches
Lie on your back and bend one knee. Loop a towel under the ball of your
foot. Straighten your knee and slowly pull back on the towel. You should feel
a gentle stretch down the back of your leg. Hold for at least 15 to 30
seconds. Do 2 to 4 times for each leg.
Avoid: Leg Lifts
Leg lifts are sometimes suggested as an exercise to "strengthen your core"
or abdominal muscles. Exercising to restore strength to your lower back can
be very helpful in relieving pain yet lifting both legs together while lying on
your back can make back pain worse. Instead, try lying on your back with
one leg straight and the other leg bent at the knee. Slowly lift the straight
leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times,
then switch legs.
http://www.webmd.com/back-pain/lower-back-pain-10/slideshow-exercises