Flexibility Review

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Last updated 10:51 PM on 9/28/26
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13 Terms

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Flexibility

Functional capacity of the joints to move through a full ROM

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Functional ROM

Ability to move a joint without pain or limit to performance

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Risks of poor flexibility

Poor lower back and hip flexibility

May lead to muscular imbalance and injury

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Flexibility tests

YMCA Sit and Reach (tape)

Sit and Reach box

Overhead squat

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Active stretching

Stretching your own body

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Passive stretching

Stretching with another person or object’s help

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Dynamic stretching

Moving stretches

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Static stretching

In place stretches

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PNF

Proprioceptive Neuromuscular Facilitation

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Static stretching guidelines

Slow and constant

Relaxed position

No further than ROM w mild discomfort

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Dynamic stretching guidelines

5-10 reps/ movement

Progressively increase ROM

Contract muscles lightly

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PNF

Hold at ROM (10 secs)

Resistance (5-6 secs)

Hold new position (30 secs)


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