Total Fitness and Wellness - Chapter 5: Improving Flexibility

Total Fitness and Wellness: Chapter 5 - Improving Flexibility

Learning Outcomes (1 of 2)

  • 5.1 Define flexibility and explain the five factors that limit movement.

  • 5.2 Describe how the stretch reflex works and how it can be avoided during flexibility exercises.

  • 5.3 List the benefits of improved flexibility and explain why flexibility is important for a healthy back.

  • 5.4 Define posture and explain how good and bad posture differ.

Learning Outcomes (2 of 2)

  • 5.5 Name and describe two common tests used to evaluate flexibility and the factors measured by each test.

  • 5.6 Define four stretching techniques and explain the purposes of each; also, list the essential components and time frame of an exercise program designed to increase flexibility.

Definition of Flexibility

  • Flexibility: The ability to move joints freely through their full range of motion.

  • Five Structural Limitations to Movement:

    • The shape of bones

    • Stiff muscles

    • Ligaments and cartilage within the joint capsule

    • Tendons

    • Tight skin

The Stretch Reflex

  • Definition: Involuntary contraction of a muscle due to rapid stretching of that muscle.

  • Example: When a doctor taps below the knee with a rubber hammer, your knee extends.

  • Counterproductive Nature: The stretch reflex is counterproductive to flexibility because proprioceptor feedback causes the muscle to shorten rather than lengthen.

  • Avoidance Technique: Slow stretching of muscles and tendons helps prevent the stretch reflex.

Proprioceptors

  • Definition: Specialized receptors in muscles and tendons providing feedback to the brain about the position of body parts.

  • Types of Proprioceptors:

    • Muscle spindles: Proprioceptors in muscles.

    • Golgi tendon organs: Proprioceptors in tendons.

Benefits of Flexibility (1 of 2)

  • Joints Health: Increases joint mobility, reduces scar tissue, lubricates joints, and reduces friction.

  • Muscle Tension: Flexibility contributes to reduced muscle tension.

  • Body Movement: Leads to more efficient body movement and good posture.

  • Injury Protection: May offer protection against muscle injury when combined with a general warm-up.

Benefits of Flexibility (2 of 2)

  • Lower Back Pain Prevention: Flexibility helps in establishing balance between muscle groups that can combat lower back pain (hypokinetic disease).

    • Muscle Groups to Focus:

    • Abdominal muscles

    • Hip flexors

    • Hamstrings

    • Lower back

Contributors to Lower Back Pain and Exercises

  • Poor Lower Back Lumbar Flexibility:

    • Exercises: Modified hurdler’s stretch, lower back stretch.

  • Poor Hamstring Flexibility:

    • Exercises: Leg stretch, modified hurdler’s stretch.

  • Poor Gluteal Flexibility:

    • Exercises: Hip and gluteal stretch.

  • Poor Strength of the Anterior and Lateral Abdominals:

    • Exercise: Curl-ups.

  • Poor Flexibility of the Back Extensor Muscles:

    • Exercise: Lower back stretch.

Posture

Definition

  • Posture: The position of your joints while standing or sitting.

Good Posture

  • Defined as positions that minimize strain on supporting muscles and ligaments of joints.

Bad Posture

  • Defined as positions that stretch muscles on one side of a joint while shortening them on the other side. Over time, poor posture can cause misalignment, pain, or joint damage.

Correction and Prevention

  • Routine strength and flexibility exercises can help correct imbalances and prevent future problems.

Benefits of Good Posture

  • Minimizes joint wear and prevents arthritis.

  • Reduces stress on spinal ligaments.

  • Prevents spinal nerve stress and associated pains.

  • Reduces muscle fatigue and prevents strains or overuse problems.

  • Prevents backache and muscular pain.

  • Contributes to good appearance.

Evaluating Flexibility

  • Joint Specificity: Flexibility is specific to joints; there is no single test for total body flexibility.

  • Common Measurements:

    • Sit-and-Reach Test: Measures ability to flex the trunk, focusing on lower back and hamstrings.

    • Shoulder Flexibility Test: Measures range of motion at the shoulder.

Designing a Flexibility Training Program

  • Set both short-term and long-term goals targeting areas for improvement.

  • Keep a record of workouts and improvements.

  • Include various types of stretches:

    • Dynamic stretching

    • Ballistic stretching

    • Static stretching

    • Proprioceptive neuromuscular facilitation (PNF)

Techniques to Increase Flexibility (1 of 2)

  • Dynamic Stretching:

    • Effective for exercise programs and sports training; involves fluid, exaggerated movements mimicking exercise movements.

  • Ballistic Stretching:

    • Involves rapid, forceful bouncing movements; more likely to cause injury and generally not recommended.

  • Static Stretching:

    • Involves slow lengthening of a muscle; hold for 20-30 seconds and repeat 3-4 times. This type of stretching can reduce muscle stiffness if done at the end of workouts.

Techniques to Increase Flexibility (2 of 2)

  • Proprioceptive Neuromuscular Facilitation (PNF):

    • Combines stretching with alternating contracting and relaxing of muscles.

    • Two common types:

    • Contract-relax (CR) stretching

    • Contract-relax/antagonist contract (CRAC) stretching

Partner-Assisted Stretching

  • Involves a partner assisting in the CRAC procedure for stretching muscles (e.g., calf muscles) by contracting against resistance and then relaxing into the stretch.

Make the Most of Stretching

  • Perform stretching exercises 2-5 days per week for 10-30 minutes.

  • Stretching is more productive at the end of a workout.

  • Incorporate stretches involving multiple joints.

  • Stretch to the point of mild discomfort and practice proper breathing during the process.

  • Notice ranges of motion in major joints.

Applying the FIIT Principle to a Flexibility Exercise Prescription

  • Starter phase:

    • Frequency: 2 sessions per week

    • Intensity: 5 minutes, increasing to 20 minutes; hold stretches for 10 seconds at mild discomfort

    • Time/Duration: 3 weeks

  • Slow progression phase:

    • Frequency: 3-4 sessions per week

    • Intensity: 20-30 minutes; hold stretches for 15-30 seconds at mild discomfort

    • Time/Duration: 6-12 weeks

  • Maintenance phase:

    • Frequency: 4-5 sessions per week

    • Intensity: 30 minutes; hold stretches for up to 30 seconds

    • Time/Duration: Start after week 16 depending on progress

Avoid Stretching Injuries

  • Avoid holding breath during exercises.

  • Do not fully extend knee, neck, or back.

  • Avoid stretching already stretched muscles.

  • Avoid stretching to the point of joint pain.

  • Communicate with a partner during passive stretches to avoid overstretching.

  • Avoid forceful flexion and extension of the spine.

Sample Exercise Prescription for Flexibility: Starter Phase

  • A beginner flexibility training program designed to increase flexibility gradually.

Sample Exercise Prescription for Flexibility: Slow Progression Phase

  • An intermediate flexibility training program to further develop flexibility skills.

Sample Exercise Prescription for Flexibility: Maintenance Phase

  • An advanced flexibility training program designed to maintain gained flexibility over time.

Effects of Yoga on Fitness

  • Variability in yoga practices emphasizes meditation and spiritual growth in some forms, while others focus on health enhancement.

  • Regular yoga can significantly increase joint flexibility, although it has not shown to increase aerobic capacity or strength significantly.

Muscle Cramps

  • Originally believed to result from dehydration/electrolyte imbalances; current research indicates they could stem from abnormal spinal control of motor neuron activity.

  • Muscle fatigue and poor stretching habits are key risk factors.

  • In case of cramping, one should:

    • Passively stretch the affected muscle

    • Hydrate to prevent dehydration/electrolyte imbalances

    • Seek medical help if multiple muscle groups are affected

Flexibility During Pregnancy

  • Muscle Groups to Stretch Include:

    • Hip flexors

    • Front of thigh (quadriceps)

    • Lower back

    • Front of chest

    • Internal rotators of shoulders

    • Back of neck and shoulder

  • Benefits of stretching during pregnancy:

    • Counterbalances biomechanical stresses

    • Eases common pregnancy complaints

    • Reduces excess muscle tension

    • Maintains muscle length

    • Reduces psychological stress

Summary (1 of 3)

  • Flexibility Definition: The range of motion of a joint; limited by characteristics of bone, muscles, tendons, skin, and connective tissue within the joint capsule.

  • Proprioceptors: Constantly monitor muscle and tendon tension, providing feedback to the brain. Muscle spindles initiate a stretch reflex, which can be avoided through slow stretching.

Summary (2 of 3)

  • Benefits of Flexibility: Includes increased joint mobility, prevention of lower back issues, more efficient movements, and improved posture.

  • Posture Definition: The position of body and joints when standing or sitting.

  • Flexibility Measurement Tests: Including the sit-and-reach test and the shoulder flexibility test are commonly utilized.

  • Flexibility Program Design: Should incorporate short-term and long-term goals and appropriate stretches performed 2-5 times a week.

Summary (3 of 3)

  • Stretch Types: Static stretches involve holding a muscle stretch for extended periods, whereas dynamic stretches consist of fluid movements mimicking sports or activities.

  • PNF: Combines stretching with alternating muscle contraction/relaxation. Ballistic stretching may be appropriate for athletes but is not recommended for the general public.