Stretching And Flexibilityan introduction for the general population

Stretching and FlexibilityRyan Kennedy Health Educator

Rowan University Health & Exercise Science

Health Promotion and Fitness Managment

Definition of FlexibilityFlexibility is the

absolute range of movement in a joint or series of joints that is attainable in a momentary effort.

Benefits of StretchingMuscle Relaxation

Improves posture

Relieves muscle soreness/cramps

Benefits of Stretching (contd)

Reduces injury risk

Stress reliever

Improves individuals level of fitness

Types of StretchingActive: unassisted;

the person stretching provides force of stretch

Passive: assisted; an independent force provides stretch

Stretching Tip #6

Both a warm-up and cool down are vital to optimizing your work-out. Both are important for your flexibility and overall level of fitness, so don’t skimp out!

Stretches using momentum, such as bouncing

Used mostly by athletes, and is very “sport specific”

Used very little by general population because of safety concerns

Ballistic

Stretching Tip #4

Don’t forget to stretch both sides of the body!

DynamicStretches that

involve increasing range of motion (ROM) with control

Different from ballistic stretches

Stretches are controlled, and therefore safer

StaticStretches are slow and

sustained

Generally held anywhere from ten to thirty seconds

Stretch is held just until the point of mild discomfort

Safest form of stretching; recommended for general population

Stretching Tip #5

If your not sure what type of stretches you should be doing, try them all! See what works for your

level of fitness and flexibility.

PNF“Proprioceptive,

Neuromuscular facilitation”

Hybrid mix of active & passive static stretch-contraction-relaxation

combination

Provides greatest improvements in flexibility

Typically requires a partner

Instructional GuidelinesStretching should not just

be apart of pre-workout “warm-up” or post work out “cool-down”

Flexibility is one of the five primary components of fitness

Many individuals place less of an importance on fitness compared to other components like strength or endurance

Stretching Tip #7

The American College of Sports Medicine recommends stretching 2-3 times a week, holding stretches for 10-30 seconds each

Instructional Guidelines (contd)

Flexibility improvements are typically experience fairly quickly

Upper body improvements are typically seen in one month or less; two months or less for lower body

Proper form and technique is essential. This is especially true with partner stretching

Stretching Tip #9

Don’t try to stretch over-strained or ligaments;

let them rest!

Safety Guidelines“Warm” muscles should

always be stretched

Slow, static stretches are the safest and most efficient stretches

Never lock joints to avoid over stretching ligaments. Ligaments that are over-stretched can be seriously injured.

Safety Guidelines (contd)Never “force” a stretch; sensation

during stretch should only be a mild tension/discomfort

Stretches should never “hurt” or cause any physical pain. If stretches are painful, they are being done incorrectly.

Avoid hyperextension of the spine. The spine can only hyperextend a few degrees comfortably.

Too much hyper-extension compresses the vertebral discs and can cause serious injury

Stretching Tip #2

Take your time while stretching. Rushing through

the process defeats the purpose!

Quality of LifeStretching is vital to

maintaining ones quality of life

This is especially true as we age; muscles begin to tighten and our joint ROM decreases.

Stretching has an anti-aging effect on the body

Stretching Tip #1

Results show quickly, but consistency is key. For

optimal results, stick with it!

Quality of Life (contd)

Poor flexibility can adversely effect quality of life

Lack of stretching can lead to joint stiffness, poor posture, and increased injury risk

Reasons for decreased ROMPostural stress

Repetitive joint motion

Weak core strength

Trauma

Stretching Tip #8

Pre-determine what muscles you will stretch before you begin.

Preparation is key!

Reasons for decreased ROMAging

Abnormal body mass-excess body fat or muscle mass

Trauma

Joint StiffnessOverall joint stiffness is

caused by multiple factors

Fifty percent due to joint and ligaments; ten percent due to tendons.

Forty percent caused by muscles, the focus of stretching and maintaining flexibility

Joint Stiffness (contd)

Maintaining flexibility will drastically reduce ones joint stiffness

When done consistently, stretching improves quality of life

Decreasing joint stiffness with stretching will also raise ones level of fitness