KH2520GEORGIA STATE UNIVERSITY

Stretching and Flexibility

Warm-up

General warm up – 5-10 min Fast walk/slow jogging or stationary bike

Specific warm-up – incorporates movements similar to exercise or sport being performed

What is flexibility?

The absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment

Being “innately” flexible is a myth!

Tony Horton on flexibility…http://www.youtube.com/watch?v=LmPWLLY5rD4

Factors affecting flexibility

Resistance training should train agonist and antagonist muscle groups to ensure muscle balance Always train through the full

ROM  Range of Motion (ROM) is

the distance that a movable object may normally travel while properly attached to another

Muscle bulk does affect ROM Not uncommon in large,

anaerobic athletes (deltoids, biceps) which may impede weight-training through full ROM

Stretching can ROM

Factors affecting flexibility

External Temperature Gender Clothing/Equipment Age Recovery Stage

Internal Type of joint Temperature of joint Elasticity of muscles, tendons,

and ligaments

Stretching guidelines

Research shows stretching 2x/week for 5 weeks increases flexibility 5-6 min general warm-up (cycle, arm ergometer) 8-12 min sports-specific stretching (leg kicks or

dynamic shoulder movements, etc.) 4-5 min general stretching

Static stretching should occur after exercising, practice, or competition

Types of stretching

Active stretch – person stretching applies force of stretching Touching toe stretch – force

is supplied by athlete through lean forward (hold the stretch)

Passive stretch – partner or machine provides force of stretching Partner hamstring stretch

Types of stretching

Static stretch (type of passive stretch)– slow, constant stretch held for 30-40 sec No stretch reflex elicited

Ballistic stretch – bouncing type movement with muscular effort and end position is not held (ex. bouncing toe touches) Ballistic jumps by a hurdler before a race TRIGGERS STRETCH REFLEX and isn’t preferred for increasing

ROMhttp://www.youtube.com/watch?v=eXjK49c69Qg

Dynamic stretch – controlled dynamic stretching that mimics sports movement (ex. leg swings, arm swings, torso twists) Long walking strides performed by a hurdler to increase hip ROM

prior to racehttp://www.youtube.com/watch?v=QQfjEPKNcys

http://www.youtube.com/watch?v=gm99m-qn7aM

Types of stretching

Proprioceptive Neuromuscular Facilitation (PNF) stretch Involves partner Both active and passive stretching Superior to other stretches for increasing ROM

PNF Stretching Example:

http://www.youtube.com/watch?v=GRMFBZRy5OM

Types of stretching

PNF:Hold-relax example (most effective according to book) First phase is 10 sec passive stretch Second phase is isometric hold against partner for 6

sec Third phase is increased stretching (due to GTO

stimulation) for 30 sec

Dynamic vs Static-Stretching Warm Up

Conclusions

Stretching may reduce the risk of sports injury

Acute static stretching prior to exercise may decrease performance

Chronic stretching following practice appears to enhance sports performance

KH 2520: PRINCIPLES OF PHYSICAL ACTIVITY AND FITNESS

Static Stretching

Static Stretching

A form of stretching in which a stretched position is held for a given duration (15-60 s).

Static stretching avoids forced movements that can provoke a stretch reflex

Static Stretching Example:http://www.youtube.com/watch?v=xMyQ6-EJGxw

Types of Static Stretches

Passive - a form of static stretching in which an external force exerts upon the limb to move it into the new position

Active - eliminates force and its adverse effects from stretching procedures by allowing the limb to move through a full range of motion while stretching

Stretching - Static

Warm upDetermine

appropriate stretching exercises for target muscle/muscle group

Assume stretching position to the point of mild to moderate tension No pain or discomfort

• Hold position for 15 – 60 seconds

• Relaxed, slow breathing• Do not hold breath

Trunk Twist Hamstring

Stretching - Static

Calf Chest

Stretching - Static

Shoulder Quadriceps

Stretching - Static

Forearm Tricep

Stretching - Static

Inner thigh Back

Stretching - Static

Static stretching directly after weight training has been found to increase muscular growth

Strengthen what you stretch, and stretch after you strengthen!

-Judy Alter

Static Stretching

What is Dynamic Stretching

Dynamic stretching consists of functional based exercises which use sport specific movements to prepare the body for movement.

It involves moving parts of your body and gradually increasing ROM, speed of movement, or both

What is Dynamic Stretching continued..

Dynamic stretching consists of controlled movements that take you (gently!) to the limits of your range of motion

In dynamic stretches, there are no bounces or "jerky" movements.

Stretching – Dynamic

Warm upDetermine

appropriate stretching exercises for target muscle/muscle group

Move through full range of motion

Benefits of Dynamic Stretching

Full Body Warm Up

Improves Kinesthetic Awareness

Improves Flexibility

Order of Stretching

Beginning- Dynamic warm up

Middle- Actual workout

End- Cool down/static stretching

Ballistic Stretching

Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.

This is stretching, or "warming up", by bouncing into (or out of) a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position.

PNF Stretching

What is PNF?

PNF -- or proprioceptive neuromuscular facilitation -- exercises involve stretching a muscle or group of muscles, contracting the same muscle isometrically for at least three seconds, and then stretching it farther.

Example of PNF stretching on your ownhttp://www.youtube.com/watch?v=yrbDxgFSocE

Hold-Relax

• A partner moves the extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.

• On instruction, the subject isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.

• The subject is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.

Types of stretching

PNF: Hold-relax example (most effective)1. First phase is 10 sec passive stretch2. Second phase is isometric hold against

partner for 6 sec3. Third phase is increased stretching (due to

GTO stimulation) for 30 sec

What other activities improve flexibility?

Yoga Girls AND Guys do Yoga!

Focuses on mind-body connection

Involves physical postures and exercises along with mental exercises like breathing, meditation, and relaxation

Healthy mind & healthy body

Stretching and Relaxation

Benefits of Yoga

Helps one control mind, body, and soul

Helps manage stress and anxiety through relaxation

Increases flexibility, muscle strength, and body tone

Improves respiration, energy, and vitality

Increases self-awarenessHelps with focus and

attentionEnhances personal power!

Beginner Yoga Examples

PMR ExampleProgressive Muscular

Relaxation (PMR)

Control breathing (6-8 breaths/minute)

Relax muscles in each part of body progressively

Goal is to experience no tension in body

Helps to relax specific areas of tension

Stretching and Relaxation

Benefits of PMRDecreases overall stress

levelEasy to learn and practice

at home with no cost!Decreases heart rate and

breathing rateLowers blood pressureIncreases concentrationIncreases blood flowReduces anger and

frustrationIncreases confidence

What is it?

“Meditation in motion”Low-impact, slow-motion

exercises Involve deep breathing

and focus on sensations in muscles

Circular movementsRelaxed muscles (never

tensed)

“Research offers a compelling case for tai chi as an adjunct to standard medical treatment for the prevention and rehabilitation of many conditions commonly associated with age."

-Harvard Medical School 

Tai Chi

Pilates Principles of Pilates

Emphasizes balance of the body through: core strength,

flexibility, and awareness

Focuses on precision rather than high reps

Centering- bring focus to center of body

Concentration-each exercise deserves full attention

Control- no body part is left to its own devices

Precision-placement, alignment, and trajectory are key!

Breath-full and coordinated breathing

Flow-fluid movements help the body feel connected

Pilates

Benefits of Pilates

Increases strength, lean muscle, muscular endurance, and muscular awareness.

Low impact nature that does not induce inflammation of muscles and joints

Increases flexibilityIncreases relaxation and breathingGreat method of cross-training (helps teach

the body efficient and balanced movement)

What other activities improve flexibility?

Yoga! http://www.youtube.com/watch?v=V2-CLZLqo4A

http://www.youtube.com/watch?v=CU3HuPNsyG4

Tai Chi http://www.youtube.com/watch?v=UsnUam5VsYw

Water Aerobics http://www.youtube.com/watch?v=cBbA4-EhNf8

Dance (Zumba anyone!?) http://www.youtube.com/watch?v=r7rPI_y0HBE

Beginner Yoga Stretches

http://www.youtube.com/watch?v=PXco3MpWFDo

QUIZ!!!

What does PMR stand for?

What are two benefits of Yoga?