Flexibility

Range of motion

Extent to which a part of the body can be moved around a joint or fixed position.

Flexibility

Absolute range of motion at a given joint or series of joints, varying during static and dynamic activity. It is the ROM of the tissue

Static flexibility

Range of motion about a joint during passive movement without voluntary muscle contraction. Its like bending over to touch your toes

Dynamic flexibility

Range of motion during active movements requiring voluntary muscular actions. Like high kicks

Factors impacting flexibility

Joint structure like soft tissue and depth of joints and type of joint structure, age, collagen fibers, and physical activity levels.

Mobility

Ability to move or be moved freely and easily, influenced by flexibility.

Frequency recommendation

4 or more static stretches per joint, 2-3 days per week.

Greatest gains occurs with daily exercise within the moderate to vigorous zone and in the cold down phase of training

Intensity for flexibility

Slowly elongate the muscle and hold until the perception of tightness without discomfort.

Time for flexibility exercises

2-4 repetitions for a minimum of 60 seconds per exercise, increasing with age.

Static stretching

Lessens sensitivity of receptors, can be passive or active.

Dynamic stretching

Combines stretching and movement to prepare the body for activity. Technique and self-awareness is important. For leg swings its important to keep teh pelvis stable and not let the hips turn, if not then the stretch is pointless

Proprioceptive neuromuscular facilitation (PNF)

Involves contracting a stretched muscle group with resistance from a partner. The muscle group is positioned so it is stretched and under tension, the person will then contract the stretched muscle group for a few seconds while the partner inhibit movement. Then the muscle is again positioned where it is stretched and under tension, should able to go further than before.

Static stretching and injury prevention

Conflicting information, but regular stretching not immediately before exercise may help prevent injury. Static stretching in warm up decreases performance in maximal effort tasks. Though it wouldn’t decrease performance in submaximal tasks. The decrease in performance after 15 minutes is 1%, if it feels good for the person then do it

Dynamic stretching and performance

Increases performance when done during warm-up (30-90 seconds) but does not increase flexibility. It will help increase muscle temperature and decrease stiffness.

Neuromotor exercise

Includes agility, coordination, balance, and gait, recommended 2-3 days per week for 20-30 minutes. Balance drills, agility ladder, yoga

Typical posture

Line of gravity aligns with ear, acromion process, greater trochanter, knee, and lateral malleolus.

Having an atypical psoture causes more muscle to hold the head up

Kyphosis

Increased arch in thoracic vertebrae, often referred to as "hunchback." Concave curvature

Lordosis

Excess curvature in lumbar vertebrae, associated with back pain. Convex curvature. The hip flexors are shortened and tight. This can occur when we increase load like in deadlifts and squats.

Assessing movement

Technique is important when prescribing exercise and not everything is what it seems when it comes to assess.

Poor ROM could be due to lack of muscular strength, Good ROM could be from compensation of another joint. Poor coordination could be due to a lack of ROM or msucular strength. There is no specific prescripion we can give to a single person to fix a poor ROM or coordination and everyone is different

Joint mechanics

Involves the interaction of two bones and potential injuries to the joint capsule. If there is an injury there could be scar tissue and synovial fluid build up.

We must do banded distractions (adding a banded resistance at a joint), this will bring blood to scar tissue (provide nutrients and oxygen, hopefully allow collagen to lay in linear fashion and change to type 1) and opens the joint capsule and stretch the membrane

Sliding surface dysfunction

Tightness in surrounding tissues restricts muscle movement. Skin, connective tissue and fascia get stuck together causing it to be tight and muscles get stuck. Best way to unglue them is to use shearing force by rolling out. You must stretch muscles with more soft tissue like the quads before rolling out.

Myofascial trigger points are hyperirritable points in the fascia which create lumps/knots of tight muscles that cause pain when palpating.

Muscle length

Loading a muscle to its end range of motion, important for stretching. Bi-articulate muscles usually cause restriction when both joints they cross move in the direct opposite to their function. Gastroc is biarticular, it is responsible for plantar flexion and flexion of knee so to stretch we must do the opposite of their action. We must have the foot in dorsiflexion and knee extended

Biarticular muscles

Muscles that cross two joints, requiring specific stretching techniques for effective lengthening.

Passive Static stretching

Involves an external force like gravity or a partner moving the limb

Active static stretching

Moving your limb into position by contracting the agonist muscle with no external force from a partner, gravity or band. Like sitting down touching your toes and using your hip flexors to bring you forward

How to assess movement

We must check the movement mechanics and joint positions at low intensities and if technique is lacking then exercise must be modified. We must also address the 3 interrelated systems: Joint Mechanics, Sliding Surface dysfunction and Muscle Length