Restoring ROM & Improving Flexibility

Chapter 8

Importance of Flexibility Important Goal: Restore or improve to normal pre-injury

range of motion

With injury there is generally some degree of lost range of motion Due to pain, swelling, muscle guarding, &/or inactivity

resulting in tissue shortening Need to encourage stretching exercises

Restricted range of motion can impact performance & result in uncoordinated motion

Essential for successful physical performance & injury prevention

Ability of neuromuscular system to allow for efficient movement of a joint or series of joint through a full, non-restricted pain free range of motion

Flexibility

Flexibility Flexibility refers to the total range of motion

(ROM) of a joint or group of joints. The ability of a joint to move freely through the

full range of motion. It differs from person to person and from joint to

joint. What affects the extent of movement around a

given joint? Structural characteristics of the joint Mechanical properties of the connective tissues

Flexibility

The GOAL should be to optimize joint mobility while maintaining joint stability.

Primary FOCUS should be on the systematic, safe and effective application of the range of motion techniques used.

You should be able to communicate to the client WHY they should devote time to improving flexibility

It will enhance their program.

Flexibility

Keep the requirements of the activity in mind

A person’s activity level alone will not improve flexibility

Stretching exercises are essential if flexibility is to be maintained or increased

Anatomic Factors Impacting Flexibility Muscles

Increasing flexibility relies on the elastic properties of muscle Length can be changed over time

Connective Tissue Ligaments & joint capsules, while possessing some elastic

properties, can lose their elasticity during periods of disuse & immobilization

Bony Structures Can limit end point range Bony prominences can also stop movements at normal end

points in the range Fat

Can act as a wedge between lever arms Restricts movement wherever it is found

Skin Injury or surgical procedure may alter skin – variable in elasticity

Skin adheres to underlying tissue Neural tissue

Develops tightness as a result of compression, chronic repetitive microtrauma, muscle imbalances, joint dysfunction or morphological adaptations due to posture

Could stimulate nociceptors & pain Cause muscle guarding & spasm to protect irritated neural

structures Neural fibrosis ultimately results causing decreased elasticity &

restricted motion

Except for bone structure, age & gender all other flexibility limiting factors can be modified & altered to increase range of motion

Soft Tissue Properties that Affect Immobilization & Elongation

Responses that affect soft tissue during stretching Velocity, intensity, frequency & duration of

stretch force Temperature of tissues

Elasticity – ability of soft tissue to return to its resting length after passive stretch

Plasticity – tendency of soft tissue to assume a new & greater length after stretch force has been removed

Soft Tissue Properties that Affect Immobilization & Elongation

Contractile tissue: gives muscle characteristics of contractility & irritability

Noncontractile tissue: has same properties as all CT, including ability to resist deforming forces as well as viscoelasticity

CT structures of muscle-tendon unit Epimysium – enveloping fascial sheath Perimysium – encases bundles of fasciculi Endomysium – innermost layer that separates

individual m. fibers & myofibrils

Benefits of Flexibility Training Increases Range of Motion Reduction of lower back pain and injury Reduction in the incidence & severity of injuries Improved posture & muscle symmetry Delay in the onset of muscular fatigue Prevents or alleviates muscle soreness post

exercise Increases the level of certain skills & muscular

efficiency Picking something up off the floor

Promotes mental relaxation

Flexibility

It must be based upon the needs of the client.

Deliberate stretching should be done AFTER a general warm-up, but BEFORE the primary bout BUT….

It is dependant upon the activity to be performed.

Stair climbing vs. Basketball

General Warm Up

Full body rhythmic activities Low-moderate intensities ~ 5 minutes Increase core temp Should not lead to fatigue

Specific Warm Up

Specific warm up for the activity ~ 10 minutes

Factors Affecting Flexibility

Joint Structure Age Gender Muscle & Connective Tissue Exercise History Temperature Resistance Training Pregnancy

Joint Structure

Joint StructureSome joints allow more range than

others

Age & Gender

Young more flexible than older Females more flexible than men Youth become less flexible between ages

10-12 Childhood is the ideal time to start a

flexibility program Seniors lose flexibility due to inactivity

Muscle & Connective Tissue

Tendons, ligaments, fascia, joint capsules, skin

Elasticity – the ability to return to original resting length after passive stretch

Plasticity – the tendency to assume a new and greater length after passive stretch

Hyperlaxity – allows the joints to achieve a ROM that exceeds the normal range of motion

Active & Passive Range of Motion

Active range of motion (AROM) Dynamic flexibility Joint movement via muscle contraction Ability to move a joint with little resistance

Passive range of motion (PROM) Static flexibility Motion of joint to end points without muscle contraction Critical in injury prevention

Muscles can be forced to stretch beyond “normal” limits Without elasticity it is likely that the musculotendinous unit will be injured

During athletic activity Must be able to move through unrestricted range Must have elasticity for additional stretch encountered during

activity

Measuring Range of Motion Essential to assess improvement during

rehabilitation Goniometer

Utilizes alignment of two arms parallel to longitudinal axis of two segments involved in motion

Relatively accurate tool Ensures accuracy standardize techniques & methods of

recording AROM & PROM

Agonist vs. Antagonist Muscles Joints are capable of multiple movements Example:

Quadriceps will extend knee with contraction Quads (muscle producing movement) = agonist

Hamstrings will stretch during knee extension Hamstrings undergoing stretch = antagonist

Agonist & antagonist work together to produce smooth coordinated movements

Muscles that work together function synergistically

What is another pair of agonist/antagonist muscles?

Stretching Strategies

2 times per week, for 5 weeks, has been shown to improve flexibility

Varies depending upon the sport / activity General warm up for ~ 5 minutes Activity specific warm up ~ 10 minutes Post activity stretching ~ 5 minutes Hold each stretch for about 30 - 60 seconds Do 3 - 4 reps

Proprioceptors & Stretching Muscle Spindles

Within muscle Causes stretch reflex Muscle contracts when stretch too fast

Golgi Tendon Organs MT Junction Produces inverse stretch reflex Relaxes muscle when there is too much

tension

Types of Stretching

Static – slow & steady Ballistic - bouncing type movements Dynamic – avoids bouncing but includes

movements specific to the activity PNF – generally involves a 10 second

passive stretch followed by the specific technique: Hold-Relax Contract-Relax

Static Stretching

Most commonly used Safe & effective Muscle gradually stretched to the point of mild

tension If discomfort is felt, back off a little Does not activate the stretch reflex Beginners should hold the stretch for 15-20 s;

progress to 30 s Longer holds do not reap more rewards Significant improvements can occur Repeat 3-5 times

Ballistic Stretching

Rapid, jerky, uncontrolled movement Difficult to control the motion Higher risk of injury No longer considered acceptable however, is

appropriate for some activities Disadvantages:

Increased danger of exceeding the extensibility limits of involved tissues

Higher energy requirements Greater chance of causing muscle soreness Activation of the stretch reflex

Dynamic Stretching

Similar to ballistic but avoids bouncing Puts an emphasis on functionally based

movements Includes movements specific to the activity Example lunge walk Requires balance and coordination Clients may experience muscle soreness

initially

PNF Stretching Widely accepted as an effective method for

increasing range of motion Performed with a partner Uses both passive movement & active muscle action Technique:

Take the muscle into a static stretch while relaxing muscle Hold stretch for 10 s, then contract muscle for 6 s with a

strong isometric contraction against partner Following a 1-2 s rest, repeat another 30 s passive stretch Repeat

Proprioceptive Neuromuscular Facilitation

Three techniques that combine alternating isometric or isotonic contractions & relaxation of both agonist & antagonists Slow-reversal-hold-relax Contract-relax Hold-relax

Hold Relax (HR) Isometric contraction of antagonist followed by concentric

contraction of agonist with light pressure Facilitates stretch of antagonist Effective with muscle tension on one side of joint

Contract Relax (CR) Moves body passively into agonist pattern Athlete instructed to contract antagonist isotonically against

resistance Athlete then relaxes & allow athletic trainer to push body further

(passively) into agonist pattern Utilized when flexibility is limited due to muscle tightness

Slow Reversal-Hold-Relax (SRHR) Isotonic contraction of agonist Follow with isometric contraction of antagonist During relax phase antagonist is relaxed while

agonist contracts in agonist pattern Results in stretch of antagonist

Useful to stretch antagonist

Comparing Stretching Techniques

Ballistic stretching is recommended for athletes engaged in dynamic activity

Static stretching most widely used Safe & effective

PNF techniques Capable of producing dramatic increases in ROM Limitation – partner is required

Maintaining flexibility Can decrease considerable after only 2 weeks Should be engaged in at least once per week

Specific Stretching Exercises

Stretching Neural Structures Requires

differentiation between musculotendinous & neural tightness

Assess movements that create tension in neural structures May cause numbness

& tingling Straight-leg raise

example

Myofascial Release Stretching Techniques used to relieve abnormally tight

fascia Myofascial restrictions are unpredictable & may occur

in different planes & directions Requires specialized training & in depth

understanding of fascial system Fascia

Connective tissue that runs throughout the body & establishes interconnectedness of body

If altered or injured can result in localized response at focal point of injury or away from injury site

Responds to gentle pressure

Sometimes called: Soft-tissue Mobilization

Treatment Localize restriction Considerably more subjective component & relies

heavily on clinician’s experience Focuses on large treatment area Work superficial to deep Joint mobilizations may follow Tissue stretching & elongation as well as

strengthening should follow Postural re-training may also be required Dramatic results may occur Treatment should be done at least 3 times per week Perform manually or via foam roller

Neurophysiological Basis of Stretching

Stretch Reflex Muscle is placed on stretch – muscle spindle Muscle spindles fire relaying info. to spinal cord Spinal cord relays message to golgi tendon &

increases tension After 6 seconds, golgi tendon organ (GTO) relays

signal for muscle tension to decrease Cause reflex relaxation Prevents injury - protective mechanism

Ballistic stretching does not allow this overriding response by GTO

With static stretching GTO’s are able to override impulses from muscle spindle following initial reflex resistance Allows muscle to remain stretched without

injury

PNF benefits greatly from these principles With slow-reversal hold technique, maximal

contraction of muscle stimulates GTO reflex relaxation before stretch applied

Autogenic inhibition Relaxation of antagonist during contraction During relaxation phase, antagonist is placed

under stretch but assisted by agonist contraction to pull further into stretch

GTO is protective mechanism that inhibits tension in the muscle

Reciprocal inhibition Isotonic contraction of an agonist muscle elicits

a reflex relaxation of antagonist muscle group - (protect against injury)

Effect of Stretching on Physical & Mechanical Properties of Muscle

Physical lengthening of muscle occurs due to reflex relaxation

Contractile & non-contractile elements of muscle dictate capability of deformation & recovery Both resist deformation Deformation is dependent on degree of stretch &

velocity Non-contractile – limit degree Contractile – limit velocity Greater stretch = more non-contractile components

contribute

Stretches sustained long enough (autogenic inhibition) result in viscoelastic & plastic changes in collagen & elastin Viscoelastic changes allow slow deformation

& imperfect recovery (not permanent) Plastic changes result in permanent

changes in length

Greater velocity = greater chance for exceeding tissue capacity (viscoelastic & plastic)

Effects of Stretching On Kinetic Chain

Joint hypomobility causes: Faulty posture Muscular imbalance Abnormal neuromuscular control

Alteration in arthrokinematics Change in muscle tension to reduce translation Alters degrees of tension & activation in synergist,

stabilizers & neutralizers Compensatory response

Muscle Tightness & Hypertonicity

Impact on length-tension relationships

Alters force couples & arthrokinematics

Impacts normal force couple relationships & creates kinetic chain reaction

Impacts synergistic function of kinetic chain

Causes abnormal joint & tissue stresses, neural compromise & vascular/lymphatic stasis

Alters recruitment strategies & stabilization

Alters neuromuscular efficiency impacting activation/firing sequence

Additionally altered joint function & stress response

Can causes reciprocal inhibition

Increases muscle spindle activity

May impart inhibitory response (decreased neuromuscular control)

Result = synergistic dominance – synergist compensatory action for weak & inhibited muscle

Importance of Warm-up Prior to Stretching Intramuscular temperature should be increased

prior to stretching Positive effect on ability of collagen & elastin to

deform Enhances reflexive relaxation associated with

golgi tendon organs Optimal temperature 39oC/103oF To increase = low intensity, warm-up type

exercise or modalities Exercise should be primary means of warm-up Environment - Heat vs. Cold

Flexibility vs. Strength Co-exist Muscle bound

Negative connotation Loss of motion

Encourage full pain free movements during rehabilitation

Strength training will provide individual with ability to develop dynamic flexibility through full range of motion

Develop more powerful & coordinated movements

Guidelines & Precautions for Stretching

Warm-up Overload or stretch beyond

normal range Not to point of pain Stretch to point of resistance

Increases in range will be specific to muscle being stretched

Use caution when stretching around painful joints

Avoid overstretching ligaments & capsules

Exercise caution with low back & neck stretches

Stretch from seated position to reduce stress on back

Continue normal breathing while stretching

For improvements in ROM, utilize static & PNF stretching techniques

Ballistic stretching should be used by those who possess flexibility & are accustomed to it

Ballistic stretching should follow period of static stretching

Stretching should be performed a minimum of 3 times per week

For maximum gains stretching 5-6 times per week is ideal

5-10 second stretch prepares muscles for activity, 30-60 second stretch increases flexibility.

Summary

Assess client’s flexibility to pinpoint strengths & weakness

Design program that stretches the specific muscles used by the client during activity

Warm up before stretching to increase temp Perform stretches daily Stretch all major muscle groups and opposing

groups

Summary

Focus on technique during the stretch Hold stretches for 30 seconds initially; later 60

seconds Do 4 reps each stretch for optimal gains Stretch to mild discomfort, not pain Keep breathing slow and rhythmical during

stretch Stretch muscles in different positions and

planes Stretch after primary bout

Stretching Body Regions

Neck Shoulders & Chest Torso Upper Back Lower Back Hips

Posterior Arm Anterior Thigh & Hip

Flexor Posterior Thigh Adductors “Groin” Calf