Flexibility Programming

. List at least five (5) benefits of flexibility training.

-Decreased risk of injury

-Decreased chronic muscle tension

-Decreased low back pain

-Improve posture

-Increased motor performance

-Decrease stress

-Relief of muscle soreness

-Improved ability to perform activities of daily living

-Increased mind/ body connection-

define flexibility

Range of motion possible around a joint or series of joints

What are the ACSM guidelines for flexibility training?

-Precede stretch with appropriate warm up

-Statically stretch major muscle tendon units

-Focus on muscles and joints with reduced rom

-Stretch min 2-3 times weekly, ideally 5-7 days

-Stretch to tightness without discomfort

-Hold each stretch from 15-30 sec

-Stretch 2-4 times for each muscle group

-Slow deep diaphragmatic breathing

List the muscles that are commonly tight.

Upper traps

Pectoralis major

Anterior deltoid

Erector spinae

Iliopsoas

Hamstrings

Gastrocnemius

Soleus

Describe each of the following types of stretching.

Ballistic stretching : bouncing, pulsing, rapid, uncontrolled, types of movements

Static stretching : allows muscle to elongate and stretch with low risk of injury

Active stretching : performed by oneself

Passive/assisted stretching : stretch initiated by another person

Proprioceptive neuromuscular facilitation : promotes neuromuscular response through stimulation of the proprioceptors ( GTO's) ; hold- relax

list several factors that determine and influence flexibility

-Genetic body structure

-Tight or loose ligaments

-Muscle fascial sheaths

-Tight joint capsules

-Stress and muscle tension

-Injuries and trauma

-Pregnancy

-age

Describe at least two (2) appropriate stretches for all the major muscles.

Pectoralis major/anterior deltoid : chest stretch

Trapezius/rhomboid/posterior deltoid : neck stretch

Deltoids

Latissimus dorsi : child's pose, lat stretch

Triceps : tricep stretch

Biceps

Rectus abdominis : prone abdominal stretch

Obliques : lat stretch , seated spibnal rotation , supine spinal rotation

Erector spinae: childs pose , back stretch (prone bring knee to chest) , cat/ camel: hip and glute stretch

Hip flexors : standing quad stretch , hip flexor stretch in lunge position

Gluteus maximus : childs pose , back stretch , hip and glute stretch :

Quadriceps : standing quad stretch

Hamstrings : supine hamstring stretch, seated hamstring stretch

Hip abductors : hip abductor stretch , supine spinal rotation

Hip adductors : hip and glute stretch

Gastrocnemius/soleus : seated hamstring stretch , hip flexor stretch in lunge position

Anterior tibialis: childs pose