Download REC 3015 Flexibility Training

RANGE OF MOTION
Flexibility Training
ROM
Flexibility: ability of a neuromuscular system to allow movement of a joint or
series of joints through non-restricted pain-free ROM
Affected by: shape of joint, capsule, ligaments, muscle flexibility, NMC, Neural
Tissue, skin/scars, excess tissue
SOFT TISSUE
4 types:
Epithelial Tissue- skin, lining of vessels/ organs
Connective Tissue- tendons, ligaments, cartilage, fat
Muscle- skeletal, cardiac, smooth
Nervous Tissue- brain, spinal cord, nerves
ROM
Range of Joint Motion: the number of degrees of motion that are
present in a joint
Range of muscle length: refers to the length of the muscle
It is necessary to allow the muscle to be slack over one joint to
determine the full range of joint motion in the other
Ex. Hip Flexed to measure knee flexion
MUSCLE LENGTH TESTS
Determine whether the range of muscle length is normal, limited,
excessive
Muscles excessive in length- usually weak and allow adaptive
shortening of opposing muscles
Muscles that are too short- usually strong and maintain opposing
muscles in a lengthened position
Can be passive or active-assisted movements
Use Goniometer
ROM
Passive ROM- Static Flexibility- degree to which a joint can be passively moved
to end points in ROM
Static/ Passive stretching= 15-60 second holds 3- 5 repetitions most effective
for increasing flexibility 3-5x/week
Active ROM- Dynamic Flexibility- degree to which a joint can be moved by a
muscle contraction
Dynamic stretching- no longer than 6 sec holds, do not want to relax the muscle
There are many times a mm is forced to stretch beyond its normal active limits ,
if there isn’t enough elasticity to compensate= injury
FLEXIBILITY
Intramuscular temperature should be increased prior to stretching
Positive effects on collagen and elastin components within the
musculotendinous unit to deform
Capability of GTO to reflexively relax is enhanced when heated
Low intensity warm up
HAMSTRING FLEXIBILITY
Test length of Hamstring with no warm up or previous stretching then:
Day 1: Complete a 5 minute warm up on bike, treadmill, elliptical,
rower, test Hamstring length
Day 2: Complete Static stretching for Hamstring 3 x 30 seconds holds
each side, test Hamstring length
Day 3: Complete Dynamic Stretching/ Warm up, test Hamstring length
Day 4: Complete Myofascial Release with Foam roller/ Ball, 3 x 30
seconds, test Hamstring length
Day 5: Complete PNF stretching 3 x/ side, test Hamstring length
Which one helped the most?
STATIC STRETCHING
Reflex Autogenic Inhibition: Golgi Tendon Organs = relaxation in
antagonist mm, Contraction of agonist causes a reflex relaxation in
the antagonist muscle
After stretching for 6 seconds GTOs override muscle spindle to cause
muscle to relax. (cause reflex relaxation of antagonist mm)
Reflex relaxation is a protective mechanism that will allow the mm to
stretch without exceeding extensibility limits
Flexibility can be lost quickly
Can be maintained with 1 session/week, Need 3-5 sessions a week to
improve
DYNAMIC STRETCHING
Used as a Warm up, revs up the motor and nervous system
As little as 5 mins- as long as 20 mins
Hopping, bounding, skipping, footwork drills
Jog forward, backward, walking calf stretch/ hamstring stretch,
lateral shuffle, lateral lunges, skipping, walking lunge, walking
quadriceps stretch, jogging butt kicks, open/ close the gate exercise,
carioca, high knees, forward sprint
COOLDOWN: often ignored, should last 5 mins, allowing body to cool
and return to resting state. People who stretch during cooldown tend
to have fewer problems with muscle soreness after strenuous activity
IMPORTANCE OF FLEXIBILITY
Essential to normal daily living
Lack of flexibility can be affected at one joint, or several- either way
can affect the entire kinetic chain
Lack of flexibility can create uncoordinated and awkward movement
patterns resulting from lost neuromuscular control
Good flexibility reduces the likelihood of injury
Essential for improving performance in physical activities
WEAKNESS VS RESTRICTION
Weakness must be distinguished from restriction of ROM
If a muscle can not complete the normal ROM, it may be that the
muscle is too weak to complete the ROM, or the ROM is restricted
because of shortness of the muscle, capsule, ligaments
STABILITY VS FLEXIBILITY
Good body mechanics requires the range of joint motion be adequate
but not excessive
The more flexibility, the less stability
The more stability, the less flexibility
Sport, Dance, acrobatic activities require excessive flexibility and
muscle length
“The more the better” may apply to improving the skill of
performance, but may adversely affect the well being of the
performer
POSTURE
Postural faults can give rise to discomfort, pain or disability- range of
effects often related to severity and persistence of the faults
Need therapeutic exercises to strengthen weak muscles and stretch
tight muscles= restore muscle imbalance
Ex. Tight psoas= inhibition of gluteus maximus, TA, interneal oblique,
and multifidus= decrease in stability and compensation
MUSCLE IMBALANCE
Crossed Pelvis Syndrome/ Lower Cross Syndrome= weak abdominal
wall and weak gluteals are counterbalanced with tight hamstrings and
hip flexors
Proximal Crossed Syndrome/Upper Crossed Syndrome= weak
cervical flexors and medial/ inferior traps are counterbalanced with
tight upper trap, levator scapula, and pectoralis major
POSTURAL STRETCHING
Posterior Neck Stretch: Supine, bend knees, place feet flat on floor.
Elbows bent and hands up beside head, tilt pelvis posteriorly (flatten
low back). Press head back, chin down and in, try to flatten neck.
Shoulder Adductor Stretch- Supine, bend knees, feet flat on floor. Tilt
pelvis, flatten low back, hold. Place arms overhead, try to reach arms
to table with elbows straight. Bring upper arms as close to side of
head as possible. DO NOT arch back.
Wall Standing Postural Exercise- Stand with back against wall, heels 3
inches from wall. Straighten upper back, press head back with chin
down and in. Flatten low back against wall, pulling up and in with
lower abdominals. Place hands up beside head with elbows touching
wall, start with elbows at 90*. Keep arms in contact with wall and
move arms slowly to a diagonal overhead position.
MYOFASCIAL RELEASE
Used to relieve soft tissue from the abnormal grip of tight fascia
Fascia- type of connective tissue, continuous from head to toe,
attached to tendons, muscles, nerves bones, organs
Releasing myofascial restrictions over a large treatment area can
have a significant impact on joint mobility.
Superficial-> deep
Complete 3x/week
Graston Technique, Strain/ Counterstrain, Soft Tissue Mobilization,
Massage, Foam Roller
PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION (PNF)
Stretching techniques that involve combinations of alternating
contractions and stretches
Slow-reversal- hold- relax
Patient lies supine, knee extended, ankle at 90*, partner passively
flexes hip to where there is slight discomfort
Patient actively pushes against partners resistance (ISOMETRIC),
contracting hamstring, hold for 10 seconds
Relax hamstrings and contract QUADS while partner passively flexes
the hip more, hold for 10 seconds
Repeat contraction of Hamstrings, complete this cycle 3x
PNF
Contract- Relax
Patient lies supine, knee extended, ankle at 90*, partner passively
flexes hip to where there is slight discomfort
Patient contracts Hamstrings, as Partner resists for 10 seconds
Patient relaxes for 10 seconds, partner moves them passively further
into a new stretch position
Repeat 3x