Download Flexibility Chapter 4

Kinesiology 2115
Flexibility
The ability to move a joint through its range
of motion (ROM)
 Static flexibility: ROM without how quickly it
is achieved

 Slow, controlled stretch

Dynamic flexibility: resistance that affects
how easily a joint can move through its
ROM
 Needed to make rapid, strenuous movement

ROM is maintained through activity and
stretching
Why is flexibility important?
 80% of all low-back problems in US
result from improper alignment of spine
and pelvic girdle caused by inflexibility
and weak abdominal muscles
 $20-50 billion are lost annually because
of employees with low back problems
Importance of Flexibility

Maintain balanced muscles
 Especially between abdominals, hip flexors,
back muscles and hamstrings
 This affects the tilt of the pelvis
 Weak abdominals = risk of low back injury
 Tight hamstrings= risk of low back injury

Limits participation in physical activities
that require bending, turning and reaching
Factors Affecting Flexibility

Structural factors can limit ROM
 Bone, cartilage, ligaments, muscles,
tendons, connective tissue
 Can alter muscles, tendons, and joint
capsule tissue
 Slow, sustained stretching promotes
elongation
Benefits of Flexibility
Increased joint motion
Increased resistance to musculotendonous injuries
Greater resistance to lower back and spinal
column injuries
 Maintenance of good posture
 Maintenance of motor skills
 Reduced muscle tension and/or stress
 Improvement of spinal mobility in older adults
 Reduced muscle spasm and soreness
 Reduction in muscle trigger points that promote
stiffness and pain
 Prevention or reduction of some cases of painful
menstruation in women



Methods of Stretching
Ballistic: quick actions, not recommended
outside of sport-specific training
 Static: slow, sustained stretch

 Hold stretch to the point of tightness, not pain
 Hold between 15-30 seconds, increase time as you
become more flexible
 Repeat each stretch 2-4 times at least 3 days/week

Proprioceptive Neuromuscular Facilitation
(PNF): assisted stretching and relaxing of
muscle
 Stretch to the point of tightness, hold, then contract
muscle for 4-5 seconds, then relax
 Repeat 3-5 times
Determining Your Flexibility

Sit and reach
 Hamstrings, low back

Total body rotation
 Lats, abdominals, erector
spinae, obliques

Shoulder flexibility
 Deltoids, rotator cuff muscles (4)