Chapter 5-maintaining flexibility and back health

Flexibility

The ability of a joint (or joints) to move through a full range of motion

Range of motion

The movement limits of a specific joint or group of joints

Stretch reflex

The reflex contraction of a muscle triggered by stretch receptors (muscle spindles) in response to a rapid overextension of that muscle

Ballistic stretching

is characterized by bouncing, jerky movements, and momentum to increse range of motion

Dynamic stretching

is characterized by controlled, full-range-of-motion movements that mimic excercise session movements

Static stretching

is characterized by slow and substained muscle lengthening

How to reduce your risk of lower-back pain

1. Lose weight 2. Strengthen & stretch key muscles (hip flexors & abdominals) 3. Maintain good posture & proper body mecanics

What are the benefits of stretching and flexibility?

1. Improved mobility, posture & balance 2. Healthy joints & pain management 3. Possible reduction of future lower-back pain 4. Muscle relaxtion & stress relief

What determines my flexibility?

1. Joint structures, muscles and tendons, and the nervous system (golgi tendon organs, stretch receptors, stretch reflex) 2. Individual factors (genetics, gender, age, body type, activity level, health status * collagen)

Primary causes of back pain

1. Muscular weakness, inflexibility & imbalance 2. Improper posture and body mechanics 3. Acute trauma, risky occupations, medical issues

Stretching methods

1. STATIC stretching 2. DYNAMIC stretching 3. BALLISTIC stretching 4. Proprioceptive Neuromuscular Facilitation or PNF stretching

How can I plan a good stretching program?

A. Set appropriate (SMART) flexibility goals B. Apply the FITT program design principle 1. Frequency- 2 to 3 days/week; daily is most effective 2. Intensity- stretch to the point of feeling tightness or slight discomfort 3. Time- 10 to 30 seconds/static stretch repetition; 2-4 repetitions of each stretching exercise; aim for 60 seconds total time per exercise 4. Type- static, dynamic, or PNF stretching of all major muscle groups C. Consider taking a class (yoga, tai chi, pilates, dance, martial arts) D. Add flexibility "tools"- (foam rollers for myofascial release, stretching machines)

How can I avoid stretching-related injuries?

A. Stretch only WARM muscles B. Perform stretches safely C. Know which exercises can cause injury. (Hurdlers' stretch, yoga plough, full neck circles...) D. Be careful if you are hyperflexible or inflexible

How can I prevent or manage back pain?

A. Understand the primary causes of back pain B. Understand how the back is supported C. Reduce your risk of lower-back pain D. Properly treat low back pain

Arthritis

An umbrella- term for more than 100 conditions characterized by inflammation of a joint

Sit-and-reach test measures

Low-back,hip & hamstring flexibility

Stretch receptors (muscle spindles)

Muscle length receptors located within muscle fibers that trigger muscle contractions in response to rapid, excessive muscle lengthing

Golgi tendon organs

Muscle tension receptors located in tendons that are responsible for triggering muscle relaxtion to relieve excess muscle tension

Range-of-motion tests measures

Neck, shoulder, trunk, hips, and ankle range-of-motion

Does stretching count towards daily/weekly aerobic or muscle fitness time?

No

Is stretching considered physical activity?

Yes

Proprioceptive Neuromuscular Facilitation stretching (PNF)

uses the voluntary contraction of muscle groups to help facilitate relaxation and stretching in target muscle