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Flexibility Why is flexibility important?? • Stretch muscles • Protect against injury • Allow the maximum range of motion in joints Joints • A point at which 2 or more bones come together fixed joint pivot joint ball-andsocket joint sliding joint hinge joint Pivot Joint • Example of a pivot joint? • Permits a rotating motion on an axis • Neck Fixed Joint • Ideas of an example?? • A joint that does not move • skull Gliding Joint • Ideas?? • Allows bones to slide over one another or past one another • Ankle & Wrist Ball & Socket Joint • Ideas?? • Allows for radial movement in almost any direction • Hip & Shoulder Hinge Joint • Ideas?? • Allow a back & forth motion • Extension/Retraction • Elbow & Knee What can limit range of motion?? • Ligaments –Strong fibrous tissues that attaches bone to bone • Muscles –Meaty tissue surrounding the bone • Tendons –Connective tissue that anchors muscle to bone Ligaments Sprained Ligaments Muscles Tendons Torn Tendon Ligament or Tendon??? Why is flexibility important in each of these sports? Which joints are used most in each sport?? Things to know… • Soft tissue (tendons, ligaments, muscles, nerves, blood vessels, fat, skin) limits flexibility. • However, it is possible to improve the motion in a joint by performing exercises that alter the soft tissue Importance of Flexibility • Reduces Injuries –A lack of flexibility can result in joint or muscle injury during exercise or daily activity • Prevention of post-exercise pain by warming up and cooling down sessions Importance of Flexibility • Important to warm up before stretching – Think of a rubber band. If you stretch a frozen rubber band, what happens?? If you stretch a rubber band after it was in the microwave, what happens?? • Reduces chances of lower back pain – Reduces aches – Improves posture to help prevent low back problems in adulthood Importance of Flexibility • Helps relieve emotional tension – Relaxes tense muscles • Avoid ballistic stretching • Avoid using partners • Avoid increasing drastically Safety Precautions • Avoid imitating flexibility of others Ballistic Stretching • A bouncing motion while stretching • Dangerous because: – This technique relies on momentum to force the muscles to lengthen. This can lead to tears Dynamic Stretching • Performing stretches while moving Static Stretching • Stretching while still • Holding a stretch PNF Stretching • Proprioceptive Neuromuscular Facilitation • Combination of stretching & contraction • Usually performed with a partner. – Dangerous because partner is unaware of limitations Harmful Stretching Positions • Head/arm circles • Plow • Seated Quadriceps Stretch • Four count toe touch • Hurdle Stretch • Deep knee bends
