4_Flexibility_2

Lecture Overview

  • Course: KNES 1000: Flexibility II

  • Instructor: Kelsey Kendellen, PhD

  • University: University of Lethbridge

Lecture Objectives

  • Objective 1: Examine four stretching techniques.

  • Objective 2: Discuss low-back health.

Types of Stretching Techniques

  • Static Stretching

  • Ballistic Stretching

  • Dynamic Stretching

  • Proprioceptive Neuromuscular Facilitation (PNF)

Static Stretching

  • Definition: Muscle is gradually stretched and held for 15-30 seconds.

  • Safety and Effectiveness: Safe and effective method to improve flexibility.

  • Phases of Static Stretching:

    • Easy Stretching: Gentle stretching to prepare the muscle.

    • Developmental Stretching: Intermediate phase leading to greater flexibility.

    • Drastic Stretching: Advanced phase, pushing the limits of flexibility.

Ballistic Stretching

  • Definition: Involves bouncing movements at extreme range of motion (ROM).

  • Characteristics:

    • Uses momentum to force muscles beyond normal ROM, risking injury.

    • Rapid, bouncing movements can trigger the stretch reflex, causing muscles to tighten.

Dynamic Stretching

  • Definition: Involves functional movement patterns without rapid bouncing.

  • Movement Description:

    • Involves moving joints through their specific ROM in a slow and controlled manner.

    • Focuses on functional flexibility specific to activities.

Proprioceptive Neuromuscular Facilitation (PNF)

  • Definition: Technique that uses muscle and joint reflexes for training effects.

  • Process: Alternating contraction and relaxation of agonist and antagonist muscles.

  • Stretching Technique:

    • Stretch to the end range, then contract the muscle isometrically for 5-10 seconds.

    • Relaxation follows contraction for further stretching beyond initial ROM.

Effectiveness of PNF

  • Effectiveness: Most effective technique for increasing range of motion (ROM).

  • Disadvantages: Typically requires a partner for certain techniques.

  • Benefits: Results in decreased muscle resistance and increased ROM.

Preventing & Managing Low-Back Pain

  • Prevalence: Approximately 2/3 of Canadians experience back pain annually.

  • Impact: Significant strain on the healthcare system and increases with age.

Functions of the Spine

  • Structural Support: Surrounds and protects the spinal column; serves as an attachment site.

  • Movement: Enables various movements across different body axes.

Structure of the Spine

  • Curvature: Includes thoracic and cervical curves.

  • Components:

    • Contains intervertebral disks and vertebrae (cervical, thoracic, lumbar, sacral, coccyx).

Causes of Back Pain

  • Contributors:

    • Poor muscle strength and endurance in abdomen, back, hips, and legs.

    • Excess body weight and poor posture.

Best Exercises for Low-Back Health

  • Focus: Whole-body exercises that engage core muscles for spinal stabilization.

  • Examples: Recommended exercises to maintain a healthy back.

Benefits of Flexibility

  • Joint Health: Promotes flexibility, preventing low-back pain and injuries.

  • Additional Benefits: Alleviates aches and maintains good posture and balance.

Applying the FITT Equation: Flexibility

  • Frequency: 2-3 times a week.

  • Intensity: Stretch to the point of mild discomfort, avoiding pain.

  • Time: Hold stretches for 10-15 seconds, 2-4 repetitions.

  • Type: Focus on major joints.

Lecture Summary

  • Presented examples of stretches for a training program.

  • Discussed methods for preventing back pain.