Bob Weathers chapter 7 Flexibility Assessment and Training
Jan 29, 2016
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