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Is the ability to move
joints through a full
range of motion
Benefits of Good Flexibility
•Increased
Respiratory Rate
•Improved Physical performance
and decreased risk of injury
•Reduced Muscle Soreness and
Improved Posture
•Reduced Risk of Low Back
Pain
•Increased Blood and Nutrients
to Tissues
•Improved Muscle Coordination
•Enhanced Enjoyment of
Physical Activities
Results Of Poor Flexibility
• Lower Back Pain
• Muscle spasms
• Higher chance of
injury
Modes of Stretching
•Static Stretch- A muscle is stretched
and then held in that stretched
position for several seconds
• Ballistic Stretch- Muscles are stretched by
the force of the momentum of the body part
that is bounced, or swung
• PNF- Special Exercise techniques to
increase the contraction or relaxation of the
muscles through reflex mechanisms
Static Stretching
• Static stretching is
widely recommended
because most experts
believe it is less likely to
cause injury
• It is a slow continuous stretch with no
bouncing
Ballistic Stretching
May Cause injury and soreness
due to small tears to the soft
tissue
PNF Stretch
•Bases on contract and
relax method
• A partner is needed
• A muscle is stretched, contracted
isometric and then stretched further
Flexibility and the FIT
Principle
2 to 6 Days per week
To the point of mild discomfort
Repeat each exercise 4 to 5 times and hold
stretch for 10 to 60 seconds
How Do You Assess
Flexibility
• Measures flexibility of
the hamstrings and lower
back
• Distance is measured
from the reach and at
full stretch
Lower Back Pain
•75 million Americans
suffer from lower back
pain
• 80% of the time back
pain is preventable
Causes of Lower Back Pain
a) Physical inactivity
b) Poor posture habits and body mechanics
c) Excessive body weight