Flexibility Study

1. Define Flexibility :

a) Normal range of motion of joints.
b) Traditionally measured in degrees of motion from the axis of rotation around a joint.
c) Differs from joint stability in that ligaments and surface geometry of articulation dictate static joint integrity.

2. Factors limit flexibility :

a) Bone Geometry b) Joint Capsule
c) Ligaments d) Muscle Tendons Units
e) Ligaments f) Age
g) Collagen-Ground substance connective tissue.

3. Two Type Of Stretching :

a) Static Stretching - is a simple and safe form of stretching. Two types of static stretching would be -

Static-active stretching where you assume the desired position, more slowly toward the extreme range of motion for the muscle group you are preparing to work on. Upon reaching the desired level of tension, hold for 15-30 seconds.

In static-passive stretching you have a partner move you towards your maximum range of motion while you submit to the stretch. Be sure before doing and after that you maintain proper breathing patterns throughout the stretching routine.

b) Dynamic Stretching - This is used primarily by athletes who need to increase their range of motion for sport-specific spills, when stretching dynamically, care must be taken not to exceed one's present range of motion for the joints being stretched, as injury may result.

2 Methods it can be used -

First even controlled rhythm must be established with swinging movements within your range of motion and then gradually increase the amplitude of the movement until you are at the desired level of tension at the end point of the movement.

Second, during some stretches, particularly the legs you can swing (kick) your leg into your hand, which stops the stretch at the end of each swing.

4. Most beneficial stretching to incorporate into an exercise program for a person trying to increase their range of motion :

State Stretching is the most beneficial stretching to incorporate into an exercise program and this stretching is most effective to increase the range of motion and for recovery purposes. This stretching in a simple and safe form of stretching. You assume the desired position move slowly towards the extreme range of motion. You can do this stretching with a partner to move you towards your maximum range of motion while you submit to the stretch.

5. PNF stretching -

PNF (Proprioceptive Neuro Muscular Facilitation) stretching is performed with a partner who provides resistance for the muscle being stretched prior to actually performing the stretch. The idea is that when you contract a muscle before stretching it, you inhibit the stretch reflex reaction. This reflex prevents you from reaching your potential range of motion. Through PNF stretching is the safety mechanism (stretch reflex) is diminished when done properly.


6. Example of PNF stretching -

Stretch for hamstrings - Lie down in your back and raise one leg up towards the ceiling so that your leg is at a 90 degree angle to your torso when viewed from the side. Your partner gets beyond the raised leg and gently moves your foot towards your head, so that the frong of your thigh approaches your chest.

When you get to the point of slight discomfort, signal your partner, who then offers static resistance as you contract your hamstring trying to press your leg back down towards the floor.

PNF contraction last for 5 to 10 seconds.

7. Leading Cause Of Low Back Injury :

Low back inflexibility is a leading cause of low back injury.

Improving flexibility of the low back can be attained by sitting down in a high back straight chair and rotating to each side. The goal is to reach and group the chair back. Relax into the stretch and hold the position for 30 seconds.

8. When ligaments are stretched :

If a ligament stretches more than 6% of its normal length, it tears. Attempting to stretch the ligaments is ineffective and can often be dangerous.

Stretching ligaments destabilizes joints and can lead to osteoarthritis.

9. Two kinds of stretch receptors and their functions :

a) The first type of receptor is called a MUSCLE SPINDLE CELL. Located within the muscle ballies, it senses changes in muscle length and the speed of those changes. When a muscle lengthens too quickly, the spindle cell is stimulated and reflexively causes the muscle to contract, resisting the lengthening and thereby preventing overstretching of the joint.

b) The second type of stretch receptor is called a GOLGI TENDON ORGAN (GTO). Located in the muscle tendon, when a muscle contract or stretches maximally, the GTO senses it and orders the muscle to relax.

10. A Flexibility conditioning Program for a healthy person :

- Stretch daily
- Stretch before and after activity.
- Participate in a general warm-up prior to stretching.
- Stretch major joint components
(i.e. shoulder-girdle complex, back, hip and legs)
- Hold stretched position for 20-30 seconds
- Perform 2-5 sets for each muscle group.