ISSA PERSONAL TRAINER CHAPTER 10- CONCEPTS OF FLEXIBILITY TRAINING
-The arm will likely move posteriorly beyond the starting position for full extension.
- Ten to 15 repetitions can be completed before resting.
-The piriformis works as an external hip rotator during hip extension and abducts the hip during hip flexion. It works in conjunction with the glutes and lies deep in the gluteus maximus.
-A client should be seated atop the foam roller and can choose a side to address first. Crossing that leg and placing the ankle over the knee will allow the external rotation of the femur
-Seated or standing, the shoulders are relaxed, and the spine is neutral.
-A client should bring the left arm into full flexion overhead and flex at the elbow to drop the left hand down toward the left shoulder.
-This static stretch is similar to the gastrocnemius stretch with one minor addition to target the deeper muscle group.
-A client stands facing a wall or stationary object with feet hip width apart for support and places both hands on the wall or object for support
-Starting from a standing position with the feet just outside of the hips and the arms at the sides of the body, the client should laterally abduct the left arm and take it overhead.
-A fitness professional should ensure the elbow remains as extended as possible.
-They will turn their chin to the right while gently pulling the head down and to the left with the left hand.
-A fitness professional should instruct the client to bring the chin as close to the chest as possible and to keep both shoulders down and away from the ears. This stretch can be held for 20 to 30 seconds before releasing and switching sides.
-Additionally, there is a portion of the population that experiences hypermobility, meaning they have excessive amounts of ROM in a joint or joints.
-A focus on strengthening those areas as opposed to additional flexibility training is best in this situation.
-The main components of flexibility also have merit when discussing ROM specifically.
-A passive range of motion is a movement that is not produced by the person themself but rather by an external force.
-Stretching can be characterized by the way in which it is performed.
-Active stretching involves a muscle activelycontracting to stretch another.
-To hold or enhance the position, the hip flexors and quadriceps are can actively fire to continue the stretch of the hamstrings.
-Active stretching should not be confused with dynamic stretching, which involves movement through a ROM
-Myofascial release (MFR) stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of excessive tension.
-After MFR therapy, muscles move more freely, restoring ROM and reducing pain
-Beginning in a standing position, a client should take a large step forward at hip width with the left leg and flex the left knee while keeping the right leg extended (not locked).
-After bringing both hands down to the floor on the medial (inside) side of the left foot, the client should allow the hips to sink toward the floor as much as possible while relaxing the shoulders and breathing normally.
-Beginning in a standing position, the client should take a large step forward at hip width with the left leg and flex the left knee while keeping the right leg extended (not locked).
-After bringing both hands down to the floor on the medial (inside) side of the left foot, the client should allow the hips to sink toward the floor as much as possible while relaxing the shoulders and breathing normally.
-A client should stand facing a wall or stationary object with feet hip width apart for support and place both hands on the wall or object for support.
-After taking a large step back with the left foot, the client should lean into the hands while keeping the arms fully extended (not locked) and drive the left heel toward the floor.
-All heads of the quadriceps are important to foam roll: the rectus femoris, vastus intermedius (deep to the rectus femoris), vastus medialis, and vastus lateralis
-Although the vastus lateralis is the largest of the four, the rectus femoris originates at the anterior inferior iliac spine (and the supraacetabular groove) and plays a role in hip flexion while the others are only involved in knee action.
-The most commonly used movement patterns should be the focus, and dynamic or ballistic stretching should start at low intensity and progress as the body warms up.
-An example of this is a baseball player doing dynamic rotation through the hips and torso prior to swinging the bat.
-This stretch starts by kneeling on a mat. A client should bring the left knee straight forward and place the left foot in front of the right hip. The outside of the left shin should now rest on the floor.
-As much as possible, the right leg is extended behind the body with the front of the thigh resting on the floor.
-This stretch starts from a standing position with the feet about hip width apart and the arms down at the sides of the body.
-Beginning at the shoulders, a client should drop the chin toward their chest and slowly roll their spine as they hinge at the hips.
-This stretch is similar to the hamstring and glute HR stretches, but again, the leg will be held at a different angle.
-Beginning by lying supine on a mat with both legs extended and arms at the sides, a client should place the stretching strap around the left foot at midfoot.
-This stretch is like the hamstring HR stretch, but the leg will be held at a different angle
-Beginning by lying supine on a mat with both legs extended and arms at the sides, a client should place the stretching strap around the left midfoot.
-Starting from a standing position with feet hip width apart, a client should take a large step forward with the left leg, keeping the toes of both feet pointing forward.
-Both hands are brought to the forward knee as it is flexed.
-Studies have not found any additional benefits after two to four repetitions of a stretch.
-But some studies have found a negative impact on performance at six repetitions.
-Next, the client should shift the body weight forward onto the right leg and bring the left knee toward the chest, gently pulling the knee toward the torso with both hands.
-Clients minimize excessive extension or arching of the back as the knee is pulled to the torso
-Frequency is a variable that must be considered with flexibility training.
-Consistency is a key factor in making gains or simply maintaining ROM throughout the body.
-To perform a static stretch, a client should hold the target muscle in a stretched position for 10 to 30 seconds
-Each stretch should be repeated twice.
-They will slowly create the movement of circumduction with the arms, starting with small circles toward the front.
-Every two to three circles, a fitness professional should instruct the client to begin making the circles a little bigger.
-In general, it seems that static stretching is most applicable to athletes who need to be flexible in their sport since ROM determines their ability to perform some of the skills necessary in their sport
-Examples might include gymnasts or dancers. Older adults may also benefit more from static stretching than other techniques.
-After the contraction, the stretch (relaxation) should last from 6 to 10 seconds to improve ROM and muscle pliability.
-Fitness professionals should advise clients to breathe through the stretch.
-A fitness professional should advise clients to breathe normally during stretching to enhance relaxation and improve the lengthening effect.
-For athletes, whether competitive or recreational, the stretching and flexibility training should be specific to the activity to be performed
-An active range of motion occurs when a person fires a muscle or group of muscles to create a ROM.
-For example, a client moves their own shoulder through a ROM during circumduction
-If, during an exercise, a relatively high load is used in a relatively weak portion of the ROM of the movement, loss of control and injury could occur.
-For this reason, resistance training should incorporate a joint and a muscle's full ROM and work antagonist muscle pairs evenly.
-Studies have shown that static stretching of the hip flexors and extensors may improve gait in older adults and that 10 weeks of static stretching of the trunk increased spinal mobility.
-Further, older adults may need to hold a stretch longer than the recommended 10 to 30 seconds
-A client should start from a standing position with the feet hip width apart.
-Hinging from the hips, the client places both hands on the floor directly in front of the toes
-Starting from a standing position with the feet hip width apart and hands together at the chest, a client should take a large step backward with the left leg into a lunge position.
-Hovering the left knee over the floor, the client will rotate the hands, torso, and head to the right as far as possible without leaning to the right or losing balance.
-The thoracic spine has muscles and structures, such as the scapula and rhomboids, that protect the vertebrae from the directly applied pressure.
-However, the lumbar and cervical spine lack protection, and the application of pressure may directly affect these areas if the spine is contraindicated.
-Just as periodized training has an ideal progression, so too does a flexibility regimen.
-Ideally, after a general warm-up, dynamic stretching and SMR are performed to promote ideal muscle length (a length-tension relationship) and reduce altered joint movement
-having adequately flexible muscles may not limit injuries by itself, but better balance as a result of adequately flexible muscles can limit falls and therefore injuries.
-Improved balance, posture, and muscle strength are a few of the benefits associated with optimal flexibility.
-Safe and effective resistance training programs have a beneficial effect on joint mobility.
-In flexibility training, the primary concern is that there be adequate strength throughout a joint's full ROM.
-In dynamic stretching, momentum is used to propel the muscle into an extended ROM without holding the position at the end.
-In most cases, these movements mirror those that will be performed during the ensuing workout or sport, and the movements should be controlled to prevent injury.
-A client who increases their flexibility can improve a joint's ROM—the extent of movement of a joint measured in the 360 degrees of a circle.
-Increasing flexibility can have a positive impact on many fitness qualities including posture, balance, ROM, and general performance.
-Flexibility training includes several components to promote optimal length-tension relationships and joint mobility.
-It is a modality that should be included often throughout training periodization as part of a balanced and effective training protocol.
-Flexibility is defined as the range of motion (ROM) of a muscle and its associated connective tissues at a joint or joints.
-It is an element that has great variability based on the involved joint or joints and an individual's physical state.
-Starting with the foam roller at approximately the eighth thoracic vertebrae (midback), a client should use their legs to create movement up or down the back
-It is important that a fitness professional advise clients to extend their head and neck over the foam roller to achieve full motion and decrease strain on the neck.
-Keeping the back flat, the client should reach with both hands toward the left toes (or as far as possible)
-It is important to breathe normally while holding for up to 30 seconds before returning to the seated position and switching legs.
-MFR can be performed by a practitioner or by oneself. Foam rolling and roller massage are popular forms of this technique called self-myofascial release.
-It is important to note that when using techniques such as foam rolling, a slow and deliberate approach (rolling an inch per second for example) is best.
-If flexibility is a necessary component of the client's lifestyle, as for a gymnast, then flexibility should be a major focus during the preseason and throughout the competitive season.
-Joints with a history of injury or immobility should be simultaneously strengthened and stretched during the off-season training cycles.
-Starting from a standing position with feet hip width apart, a client should take a small step forward with the left leg so the left heel is about six inches beyond the right toe.
-Keeping both legs extended (not locked), the client should use both hands to trace down the left leg while hinging at the hips.
-Using the stretching strap for leverage, the client should flex the left knee, bringing the heel toward the left glute without excessive lumbar extension
-Keeping the knees together, the client should gently pull the left heel toward the glutes until the end of range is found.
-Beginning by lying supine on a mat with both legs extended and arms at the sides, a client should place the stretching strap around the left midfoot
-Keeping the leg extended, the client should use the strap as leverage and flex the left hip, bringing the leg to 90 degrees.
-A client should begin by lying supine on the floor with both legs extended and arms at the sides.
-Keeping the leg extended, the left hip is flexed, bringing the left leg to 90 degrees. Using both hands, the client should take hold of the leg just behind the knee, gently pulling the leg toward the chest while keeping the shoulders relaxed.
-Starting in a standing position with feet about shoulder width apart, a client should have both arms horizontally abducted with the palms facing forward.
-Keeping the shoulders relaxed (not elevated), the client should horizontally adduct the right arm and use the left hand at the right elbow to pull the arm as close to the chest as possible.
-The body should be rotated until the lateral (outer) aspect of the hip is on the roller
-Moving slowly, the hands can be used to maneuver the body and allow the foam roller to move down the iliotibial (IT) band until an adhesion or tender spot is identified.
-During stretching, clients should breathe normally.
-Muscles require oxygen in varying levels to function.
-In addition, static stretching can help maintain balanced musculature, which promotes good posture.
-Muscles tend to become less elastic once the body cools down after a workout, so stretching immediately after the workout maximizes muscle length and ROM.
-After taking a large step back with the left foot, the client should lean into the hands while keeping the arms fully extended (not locked) and then drive the left heel toward the floor.
-Next, the client flexes at the left knee as if trying to touch it to the wall to stretch the soleus specifically. The hips will shift toward the posterior to keep the heel as close to the floor as possible.
-Starting in a kneeling position with the feet and knees just outside the hips, a client should bring the hands to the floor (a mat is optional) in front of the knees and walk them away while keeping the glutes as close to the heels as possible.
-Next, the client should continue to walk both hands forward as far as possible, allowing the head to fall between the elbows and the chest to fall toward the floor. This stretch can be held for up to 30 seconds before releasing.
-Beginning in a seated position with both legs fully extended in front, a client should sit erect and relax the shoulders.
-Next, the client should flex both knees, bring the soles of the feet together, and then move the heels as close to the body as possible while allowing the knees to fall outward.
-Starting in a standing position with feet hip width apart and a soft bend at the knees, a client should bring both hands behind the body and interlock the fingers.
-Next, the client should gently press the interlocked hands down while retracting the shoulder blades to open the chest, allowing the chin to lift slightly while breathing normally, This stretch can be held for up to 30 seconds before releasing.
-The client should hold for a one count and then release both arms back to the starting position and switch arms.
-Next, the client should horizontally adduct the left arm and use the right hand at the left elbow to pull the arms as close to the chest as possible and then release back to the starting position
-Starting in a standing position with feet hip width apart, a client should keep their arms free, or if needed, they can stand next to a wall for balance.
-Next, the client should shift the body weight into the right foot and gently lift the left foot, avoiding leaning to the right as much as possible.
-Their body weight should be shifted forward gently toward the left foot and back toward the right calf, and they should drive the heel toward the floor two to three times.
-Next, the client should take the right arm and reach under the left knee, allowing the trunk to rotate, and reach as far as possible.
-Then the client can actively flex one or both shoulders to elevate the arm(s) overhead to the end of range, avoiding spinal hyperextension (extending beyond neutral or upright).
-Once at the end of range, the client can allow momentum to bring the shoulder into extension and repeat.
-The client should hold for a short pause, then they will slowly walk the hands back toward the feet one at a time. ( the client should bend the knees if necessary )
-Once the hands are back directly in front of the feet, the client should shift their body weight to the midfoot and slowly return to the tall standing position, This exercise should be completed for the desired number of repetitions.
-A fitness professional should have the client bend the knees if necessary.
-One hand at a time, the client walks the hands out in front of the body, allowing the hips to come down until a high plank position is achieved.
-Regular exercise and dynamic and static stretching can help maintain the full ROM and counteract the natural loss of function that comes with age.
-Past injuries also can affect overall flexibility.
-Sitting with one or both calves perpendicular to and on top of the foam roller, a client should use their arms to create the rolling movement.
-Plantar flexion and dorsiflexion of the foot will offer additional exposure of and pressure on adhesions in the calves.
-Foam rolling is done prior to activity to encourage optimal length-tension relationships and increase joint ROM, and it is done after activity to aid in returning muscle fibers back to their optimal length and prevent the formation of tissue adhesions.
-SMR can be performed on nearly any region of the body except the lumbar and cervical spine.
-This stretch begins in a seated position on the floor with both legs extended in front
-Sitting erect with the shoulders relaxed, a client should flex the right knee and bring the bottom of the right foot to the medial aspect of the left leg.
-This stretch is similar to the sagittal plane leg swings, except the leg will swing medially and laterally.
-Some activation of the glute and adductors will occur to move the leg to the end of range.
-Allowing momentum to work, the client swings the leg forward to the end ROM and then backward to the end ROM.
-Some activation of the hip flexors and glutes will occur to move the leg to the end of range
-The specific causes for this type of stretch-induced loss in strength are not clear
-Some researchers have suggested neural factors, while others suggest mechanical factors.
-The specific stretches employed will be based on the needs and activities of each client as well as when they will be used in relation to a workout.
-Specific types of flexibility are optimal before, during, or after an exercise session and on recovery days.
-A client's arms can be free, or, if balance is difficult, both hands can be placed on a wall in front of the body for balance (ensuring enough distance between the wall and the body to allow the leg to move freely).
-Starting from a standing position, with the feet hip width apart, the client should shift their weight to the right leg and gently lift the left foot, allowing momentum to work, and abduct the left leg to the end of range without allowing excessive lateral flexion of the spine
-Dynamic stretching involves movement through a ROM that lasts only a moment or so each repetition.
-Static and pre-contraction stretching involve holds lasting 10 to 30 seconds each, up to one minute overall.
-Activation exercises are low-level resistance movements employed to increase blood flow to a muscle or muscle group and activate the nervous control of a muscle.
-Static stretching and additional SMR should follow the completion of the training session or activity to promote recovery and aid in a proper cooldown.
-A fitness professional should advise clients to stretch only to the point of mild discomfort, not pain, and to breathe deeply through the stretch.
-Static stretching is ideal for a cooldown as opposed to a warm-up protocol.
Optimal flexibility training may include the following components:
-Static stretching: This technique involves holding a joint at the end of its ROM for a period of time, generally up to 60 seconds. -Dynamic stretching: This includes actively moving a joint through its entire ROM. -Self-myofascial release (SMR): This technique involves applying manual pressure to an adhesion or overactive tissue to elicit an automatic muscle inhibition response. -Ballistic stretching: Often referred to as bouncing stretching, this technique uses the momentum of the body or limb to force it beyond a normal ROM by bouncing in and out of a stretched position. Examples include a client bending forward to reach for the toes and bouncing at the bottom or a person in martial arts who is practicing kicking as high as possible. These techniques could benefit a client who is prepping their body for dynamic athletic activities. However, because this technique is bouncy and completed under less control, a potential issue that can occur is the tearing of soft tissue (muscle or connective tissue), particularly without a proper warm-up. -Proprioceptive neuromuscular facilitation (PNF) stretching: This is an advanced technique that incorporates the contraction and relaxation or stretching of a muscle.
-Tension in a stretch is like intensity or resistance during exercise.
-Stretching methods can range from intuitive limbering—stretching after waking or when standing up from the desk at work—to aggressive stretching regimens as performed by dancers, martial artists, and gymnasts.
-Typically, 10-15 minutes is all that is required for a warm-up and flexibility protocol before a training session.
-Stretching should be done to the point of mild discomfort to increase ROM.
-Discomfort and pain are subjective experiences, and everyone has varying tolerances to both.
-Stretching to the point of mild to moderate discomfort is recommended if the goal is to improve ROM.
-For example, a recent study found that stretching for 60 seconds resulted in greater hamstring flexibility in older adults.
-Studies suggest sex-related responses to different stretching techniques. Some data indicates that males respond better to CR stretching and females benefit more from static stretching.
-All resistance training workouts should be followed by a few minutes of static stretching to allow the involved joints to regain their full ROM
-Such stretching also helps to reduce muscle soreness after exercise.
-Starting in a standing position next to a wall on the right side of the body, a client should abduct the right arm and place the palm against the wall at chest height, with fingers facing toward the posterior
-Taking small steps, the client should gently turn the body (torso and legs), leaving the hand in place, and keep rotating until the end of range in the right pectoral is found, holding for up to 30 seconds. The client should breathe normally and then release and switch arms.
-Starting from a standing position, a client should take a large step forward with the left leg and flex both knees and lower into a lunge, bringing the right knee gently down to the floor into a half-kneeling position.
-The body weight is shifted forward into the left foot while the chest is tall.
-This stretch starts in a standing position with the feet hip width apart and using a chair or a wall for balance if needed.
-The body weight is shifted to the right foot, and leaning to the side should be avoided. A client should flex the left knee, bringing the heel toward the left glute without excessive lumbar extension, and reach back and take hold of the left foot
-A client should lie with the foam roller on the lateral and posterior aspects of their rib cage with their arm extended over their head.
-The client can use their legs to create the rolling movement over the area, which extends from the inferior edge of the scapula through the posterior arm.
-The torso will be propped up on the extended arms, and the hands are placed on each side of the left knee, with palms down.
-The client should allow the hips to relax down toward the floor and relax the shoulders. The primary stretch is in the left glute.
-From a standing position, with feet hip width apart, a client should shift their body weight to the left leg and gently lift the right leg, avoiding excessive lateral spinal flexion.
-The client should begin making the circle by flexing the right knee to 90 degrees and extending the hip so the leg is behind the body, then actively abduct and externally rotate the right leg to the end of range
-The right hand is placed behind the left elbow to keep the shoulder in flexion.
-The client should breathe normally and hold for up to 30 seconds before releasing the arm and switching sides.
-A fitness professional should ensure the chin remains neutral and have the client extend their arms as far as possible
-The client should breathe normally and hold the stretch for 30 seconds before slowly lowering the chest back to the floor.
-When full hip flexion is achieved, the client should return the left foot back to the floor.
-The client should continue alternating legs for the desired amount of time or number of repetitions on each side.
-Again, every two to three circles, the fitness professional should instruct the client to make the circles bigger.
-The client should continue until the arm circles are as large as possible and a full ROM is achieved at the shoulder joint.
-Beginning by lying prone on the floor, a client should relax the feet (plantar flexion) and place the hands even with the chest as if starting a push-up.
-The client should keep the hips on the floor and press through the palms to elevate the chest.
-A client should start in a standing position with the feet hip width apart and the arms down at the sides of the body.
-The client should laterally abduct their arms until they are parallel to the floor, keeping the shoulders relaxed and away from the ears.
-Then they will flex the right knee and bring the right heel as close to the glutes as possible.
-The client should quickly return the foot back to the floor and shift their weight to the right foot
-The arm movement can be repeated two to three times, under the left leg and open to the right.
-The client should return the right hand to the floor before lifting the chest, extending the left knee, and returning to the standing position The series should be repeated on the opposite side of the body.
-A client should start in a standing position with feet hip width apart and arms free, or, if needed, the client can stand next to a wall for balance support.
-The client should shift the body weight into the right foot and gently lift the left foot, standing tall from the top of the head to the right heel, while avoiding leaning to the right as much as possible
-The arms and torso will make a sweeping motion down the left leg, as far toward the floor as they can reach, and then make a full circle overhead and back to the starting position.
-The client should shift their body weight and take a small step forward with the right foot and complete the sweeping motion again. This can be repeated 5 to 10 times for each leg.
-Starting from a standing position with the feet hip width apart and the arms at the sides of the body, a child should bend the elbows to 90 degrees with the arms still at the sides.
-The client should shift their weight slightly to the left foot.
-Standing with feet hip width apart, with a neutral spine, and with arms fully extended at the sides, a client should flex the right shoulder to bring the arm parallel to the floor, palm up.
-The client should take the left hand and gently press the four outreached fingers of the right hand down toward the floor until the end of range is found. The right arm must remain fully extended.
-Using suspension straps, this stretch begins with a client facing away from the anchor point and with handles in either hand (or both hands).
-The client slowly moves away from the anchor and allows the arm to elevate (as in scaption) to chest height.
-Once overhead, the client will laterally flex the spine and lean to the right as far as possible, then return to standing and replace the left arm back to the side of the body, The client should repeat the exercise on the right side.
-The client will laterally abduct the right arm until it is overhead, then laterally flex the spine and lean to the left as far as possible.
-Tools such as a foam roller, lacrosse balls, and hand rollers are readily available for SMR applications.
-The effects of SMR make it an ideal technique to use before and after training
-The client should bring the right arm overhead and hold for a two count before lowering the arm and returning to the half-kneeling position
-The forward shift and arm raise can be repeated 5 to 10 times before returning to the standing position and switching sides.
-Then the client should bring the right arm overhead, rotating in the opposite direction.
-The hand should not rotate past the right shoulder, but the torso will rotate, and the chest opens to the right.
-Once the fullest spinal flexion is achieved, the client should hold the stretch for 30 seconds before slowly reversing out—stacking the spine one vertebrae at a time.
-The head will be the last part of the body to reach the upright position.
-A client should lie prone (facedown) on the foam roller with the trunk propped on the elbows, as with a plank. The feet will be elevated as well. Starting with one leg (though both are on the roller) and beginning at the top of the thigh, the body is maneuvered to roll toward the knee until an adhesion is located.
-The knee is flexed and extended slowly 6-10 times. Then with the knee in flexion and the ankle dorsiflexed, alternating internally and externally, the femur is rotated to bring the foot toward and away from the midline.
-Starting from a standing position, a client should take a large step laterally with the left foot so that both feet are outside of the shoulders.
-The left knee is flexed, and the body weight is shifted toward the left (as in a lateral lunge) for a one to two count.
-The client should reach the left arm around the lateral aspect of the left thigh and the right arm between the thighs and hook them together behind the left knee.
-The left leg is gently guided toward the chest. The greatest stretch will be felt in the right glute.
-A client should lie prone on the floor with the foam roller parallel to the hip and thigh. The knee and hip are flexed on the same side as the roller to bring the inner thigh atop the roller. The lower body will look like the number four.
-The leg and foot can relax to place maximum body weight onto the foam roller. The trunk is propped on the elbows, as with a plank. Starting with the roller on the medial aspect of the knee, the body is maneuvered to move the foam roller toward the groin until an adhesion is identified.
-It has been shown to change the length-tension relationship of a muscle fiber, which can increase the risk of injury or alter performance if done prior to activity.
-The loss of strength resulting from acute static stretching is known as "stretch-induced strength loss."
-The ideal amount of time or duration for holding a stretch depends on many factors.
-The main thing to consider is the type of stretching method being used.
-Lying supine with the legs extended and the arms at the sides, a client should flex both knees and bring the bottoms of the feet to the floor.
-The right ankle is crossed over the left knee, and the right hip is allowed to open (external rotation of the femur).
-The arms will also switch as the left hip and knee flex.
-The right arm will be forward and the left leg back.
-A full-body dynamic stretch worth mentioning is the world's greatest stretch
-The series of movements are intended to be repeated on both sides of the body and dynamically stretches the entire body with a focus on the hips and core musculature, Each step in the series can take up to three or four breaths.
-The client should allow the hips to sink straight down toward the floor while keeping the right leg extended (not locked) and elevated. (The right heel may elevate)
-The shoulders are relaxed, and breathing is normal. The client should hold for up to 30 seconds before returning to the standing position and switching legs.
-Keeping the leg extended, the client should use the strap as leverage and flex the left hip, bringing the leg to 90 degrees.
-The strap should be used to gently pull the leg toward the left shoulder without allowing the left hip to elevate.
-Keeping the leg extended, the client should use the strap as leverage and flex the left hip, bringing the leg to 90 degrees
-The strap should be used to gently pull the leg toward the right shoulder without allowing the left hip to elevate.
-Starting in a standing position with the feet hip width apart and using a chair or a wall for balance if needed, a client should shift their body weight to the right foot and avoid leaning to the side
-The stretching strap is placed over the left midfoot and over the left shoulder.
-Genetics plays a significant role in an individual's flexibility, so some clients will be naturally more flexible than others.
-The structure and shape of the joint have a direct effect on the amount of flexibility in that joint.
-Starting in a standing position with the feet shoulder width apart, a client should flex the elbows to 90 degrees and abduct the arms to become parallel to the floor.
-The torso is gently and actively rotated to the left until the end of range with the arms and eyes following.
-A client should start from a standing position with the feet hip width apart and the arms down at the sides of the body
-Then the client flexes the right hip and knee to bring the leg up in front of the body as if marching.
-Starting in a standing position with the feet hip width apart, a client should take a small step forward with the left foot and plant the heel, keeping the toes elevated. The foot is in active dorsiflexion
-Then the client should hinge at the hips while reaching both arms toward the left toes. To maintain a focus on the hamstrings, the client should keep the back flat (to avoid thoracic rounding) and breathe normally. This stretch can be held for up to 30 seconds before returning to standing and switching feet.
-Starting in a standing or seated neutral position, a client should take the right arm behind the back and bend the right elbow to 90 degrees.
-Then the client should raise their left arm and place the left hand on the right side of their head.
-The client should repeat the movement in the forward direction until the arm circles are as large as possible and the client achieves the largest ROM possible around the shoulder (glenohumeral) joint.
-Then the client should return the arms to parallel to the floor and begin the small circles again, this time rotating the arms in the opposite direction
-As fatigue sets in, ROM decreases because the muscles tighten due to the workload.
-Therefore, stretching after a workout is essential to maintaining full ROM.
-The arms will remain lengthened, with a soft bend in the knees, and the arms will passively reach toward the floor.
-They will fold forward as far as possible, keeping the head relaxed and hanging neutrally.
-The torso should remain upright and stable during this stretch.
-This can be repeated 10 to 15 times on the left before switching legs.
-In a controlled circular motion, the client should adduct and internally rotate the right leg back to the starting position.
-This can be repeated 5 to 10 times before switching the direction of rotation with the same leg.
-Next, the client should return to the upright position and replace the right arm back to the side of the body.
-This exercise should be repeated for the desired amount of time or number of repetitions on each side of the body.
-Then the client should return to face forward and return the left foot back to the start position.
-This exercise should be repeated on the right leg with the torso rotation going to the left (toward the leg that is forward).
-As the name suggests, this dynamic stretch simply executes flexion and extension at the shoulder joint.
-This exercise starts with a client standing with the arms at the sides of the body, palms facing the midline.
-Flexibility training promotes an ideal ROM at one or more joints which, in turn, can improve a client's resisted range of motion—that is, the ROM available while a load is also being moved through that ROM.
-This is illustrated, for example, when a client completes scaption (scapular elevation) with a dumbbell in hand
-The leg should swing (adduct) and cross the midline as far as allowable, again without excessive lateral spinal flexion.
-This swing can be repeated 10 to 15 times before switching legs.
-The principle of specificity states that training should be specific and relevant to the sport, activity, or movement pattern and individual to be effective.
-This training principle can be directly applied to flexibility training as well.
-Fascia is connective tissue that attaches, supports, encloses, and separates muscles from other muscles and internal organs
-Tight fascia—resulting from injury, lifestyle, or inflexibility—often causes pain or movement dysfunction.
-A client should lie prone (facedown) with the roller under the hips. (one side at a time)
-To effectively apply pressure to the tensor fasciae latae (TFL; a muscle on the lateral thigh) directly, the arms can be used to prop the body to one side, placing the anterolateral portion of the crease of the hip on the roller. The feet can be staggered or stacked, and the trunk can be supported by the hand or elbow.
-Foam rolling, or SMR, is a technique that applies pressure to overactive (tight) tissue.
-Using autogenic inhibition, the overactivity (tightness) of the targeted tissue is released as inhibition from the Golgi tendon organ occurs
-There needs to be adequate strength throughout the joint's ROM, including working antagonist muscles equally.
-Using light weights and going through the full ROM will promote improved flexibility.
-Pre-contraction stretching is a type of PNF stretching involving contracting the muscle to be stretched or its antagonist before the stretch.
-When contracting the same muscle, it is referred to as contract-relax (CR) stretching, and when contracting the antagonist, it is called contract-relax antagonist contract (CRAC) stretching.
-The left arm will also come forward with the elbow bent at 90 degrees, and the right arm will move back with a 90-degree elbow bend.
-When full hip flexion is achieved, the client should replace the right foot back to the floor and switch legs.
-Most people tend to lose flexibility as they age, but that is due, in part, to inactivity.
-When not in use, the connective tissue in the joints becomes shortened, can stiffen, and can lose elasticity
-In many cases, the foot will move wider than the same side's shoulder for an adductor stretch to be felt.
-When the end of range is found, the client can contract the adductors for 5 seconds, release, find the new end ROM and hold for 10 seconds before relaxing and beginning the next rep.
-The strap should be used to gently pull the leg toward the chest while keeping the shoulders relaxed.
-When the end of range is found, the client can contract the hamstrings for 5 seconds, release, find the new end ROM and then hold the stretch for 10 seconds before relaxing and moving to the next rep.
-Then the client continues to move away from the anchor and allows the arm to horizontally abduct and open the chest.
-When the end of range is found, the client can contract the pectoral muscles for 5 seconds, release, find the new end ROM and hold for 10 seconds before relaxing and starting the next rep
-No matter the starting point, flexibility can be enhanced by committing to a relatively brief stretching routine at least three times a week.
-While flexibility is important, so too is strengthening the muscles around the joint to prevent injury.
-With this technique, the contraction should last at least five seconds.
-While most pre-contraction stretching techniques suggest using a maximum contraction—from 75 to 100 percent maximum contraction—research has shown that contractions at 20 to 60 percent are also effective for increasing ROM.
-Beginning with both feet fully extended in front, a client should wrap their hands or a stretching strap around the ball of the right foot
-While sitting erect and relaxing the shoulders, the client should gently pull the stretching strap until the full range of dorsiflexion is found.
-Beginning in a standing position, a client should take a small step forward with the left leg, shift their body weight forward onto the left leg, and bring the right knee toward the chest.
-With both hands, the client should grab the right knee and gently pull it toward the torso for a one to two count before releasing the leg and taking a step forward with the right leg.
-Keeping the knees together, the client should gently pull the left heel toward the glutes and hold for up to 30 seconds, while breathing normally, before releasing back to the starting position and switching legs.
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-Once muscle overactivity (tightness) has been addressed, a specific warm-up related to the upcoming training session, activity, or sport is performed. This includes muscle activation exercises as appropriate.
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A fitness professional should choose individual stretches based on the upcoming activity if completed before an exercise session and to target tight muscles after training and on days designated for recovery.
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For a general fitness program, it is recommended that static stretching be done two to three days per week.
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Pre-contraction stretching is often partner-assisted, but tools such as a towel or stretching strap may also be used to achieve the end ROM
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Stretching sessions need not last any longer than about 20 minutes to be effective.
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The client should continue alternating legs for the desired amount of time or number of repetitions on each leg.
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The former is useful for releasing adhesions and microscopic tissue bonding after periods of inactivity, while the latter is designed to radically increase a joint's ROM.
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-After returning to the center, the client should flex the right knee and shift their body weight to the right for a one to two count and then again return to center
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-Clients should avoid holding their breath because this can increase blood pressure and prolong muscle tension while diminishing the flow of oxygen throughout the body.
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-Dynamic stretching differs from static stretching in that the positions are not held and the muscles themselves bring about the stretch.
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-Following five seconds of contraction of the quadriceps, the new end ROM can be held for 10 seconds before releasing and moving to the next rep
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-However, lighter stretch intensities have been found to be effective for recovery and fluid circulation during or after a training session.
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-Many of the same acute variables applied to fitness programming for resistance training can and should be manipulated in flexibility training for optimal results.
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-SMR has been found to increase short-term flexibility with minimal effect on muscle contraction or performance.
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-The client can contract the calf for 5 seconds, release, find the new end ROM and hold for 10 seconds, and then relax before starting the next repetition.
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-The foam roller should not be used on the lumbar spine due to the excessive pressure placed directly on the vertebrae.
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-The hands can rest on the feet or extend out in front of the body. The client can hinge from the hips for a slight lean forward and hold for up to 30 seconds before releasing.
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-The other leg is brought to a flexed position, placing the foot flat on the floor. The client should lean toward the side of the top leg, allowing the torso to be propped up on the hand or elbow. The lateral aspect of the glute will be receiving the applied pressure.
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-The rotations are completed 6-10 times each way before proceeding toward the knee and locating the next adhesion to be addressed.
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-The shoulders are relaxed, and breathing is normal. This stretch can be held for up to 30 seconds before releasing both arms and switching sides.
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-This type of PNF stretching is performed using a stretching band or suspension straps for self-administered therapies.
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-When the end of range is found, the client can contract the glutes for 5 seconds, release, find the new end ROM and then hold the stretch for 10 seconds before relaxing and moving to the next rep.
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-example when a physical therapist moves a client's shoulder through a full ROM.
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A fitness professional can encourage the client to continue to alternate steps and legs for 5 to 10 steps on each side, This stretch also targets the glutes.
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After returning to the center, the client should actively rotate to the right to the end of range with arms and eyes following and then return to the center once again, The client can continue to alternate sides for 10 to 15 repetitions per direction.
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Conversely, dynamic stretching methods have limited ability to improve a static skill, such as a split on the floor.
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Flexibility and its components are critical in maintaining optimal movement patterns, and flexibility is also a large component of corrective exercise to improve movement patterns, reduce chronic pain, and prevent injury.
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Generally, women are considered to be more flexible than men, but anyone can make flexibility improvements.
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The calf complex consists of two muscles: the more superficial gastrocnemius and the deep soleus. Both can be stretched with static holds.
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The client should actively flex at the hip and swing the leg forward to the end ROM, then return the foot to the starting position and switch legs, This exercise can be alternated for 5 to 10 repetitions on each leg.
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The client should actively hug the knees for the duration of the stretch. This stretch should be held for 30 seconds before gently releasing the legs back to the floor.
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The client should apply pressure statically at that point for 60-90 seconds before continuing toward the knee.
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The client should breathe normally and hold for up to 30 seconds before switching sides.
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The client should start by flexing the hip to elevate the knee before externally rotating and abducting the leg as far as possible and finishing in hip extension and knee flexion, this can be repeated 5 to 10 times before switching legs.
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Their body weight should be shifted forward gently toward the left foot and back toward the right calf, and they should drive the heel toward the floor for the desired number of repetitions or amount of time.
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This can be held for up to 30 seconds, while breathing normally, before releasing back to the starting position and switching legs.
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This stretch should be held for up to 30 seconds, while breathing normally, before releasing back to the starting position and switching legs.
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When the end of range is found, the client can hold for up to 30 seconds before releasing the feet back to the floor and switching sides
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When the end of range is reached, the stretch can be held for up to 30 seconds before releasing the leg back to the floor and switching sides.
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A fitness professional can encourage the client to continue to alternate arms for 5 to 10 repetitions for each arm.
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The stretch selection, tempo, and ROM should correlate to the movement pattern to be trained for optimal benefit.
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LEARNING OBJECTIVES
1 | Describe the benefits of flexibility training. 2 | Identify and explain the acute variables for flexibility training. 3 | Explain the difference between static and dynamic stretching and how to use them in an exercise program
The flexibility training progression is as follows:
1. General warm-up 2. Dynamic stretching, SMR 3. Specific warm-up 4. Exercise bout 5. Static/passive or pre-contraction stretching, SMR
Hold relax (HR) can also be executed with the assistance of a licensed physical therapist, athletic trainer, or massage therapist:
1. The extremity should be passively moved to a painless end ROM. 2. In the stretched position, the client should contract the stretched muscle for 5 seconds, release the contraction and find the new end ROM of the stretch. 3. This sequence can be repeated for up to four repetitions. Ideally, each rep will force a greater end of range.
Beginning by lying supine on the floor, a client flexes the hip and brings their knees into the chest as close as possible. They should wrap their arms around the knees for support.
A fitness professional should ensure the client's head remains rested on the floor to keep the neck relaxed.
PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) STRETCHING:
A flexibility technique used to increase range of motion and neuromuscular efficiencies
ACTIVE STRETCHING:.
A muscle actively contracting to stretch another
ACTIVE RANGE OF MOTION:
A muscle or group of muscles contract to create a range of motion.
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ABDOMINALS - Cobra
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ACUTE VARIABLES FOR FLEXIBILITY
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ADDUCTORS
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ALTERNATING ARM HUGS
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ALTERNATING KNEE HUGS
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ARM CIRCLES
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ARMS - Overhead Triceps Stretch
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Adductors
The knee flexion is repeated on the left leg, bringing the left heel as close to the glutes as possible.
Again, the client should quickly replace the left foot back to the floor.
PASSIVE STRETCHING:
An external force such as a stretching strap or the hand to move a joint to the end of a range of motion
SELF-MYOFASCIAL RELEASE (SMR):
Applying manual pressure to an adhesion or overactive tissue to elicit an autogenic inhibitory response, which is characterized by a decrease in the excitability of a contracting or stretched muscle arising from the Golgi tendon organ.
ADHESION:
Area of scar-like tissue that causes organs and tissues to stick together.
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BREATH CONTROL
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Biceps Stretch
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Butterfly Stretch
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CALVES
CONTRACT-RELAX (CR) STRETCHING:
Contracting a given muscle before stretching the same muscle
CONTRACT-RELAX ANTAGONIST CONTRACT (CRAC) STRETCHING:
Contracting an antagonist muscle before stretching the agonist.
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DYNAMIC STRETCHING
SCEEENSHOT
FIGURE 10.1
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FLEXIBILITY AND SPECIAL POPULATIONS
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FLEXIBILITY AND THE PRINCIPLE OF SPECIFICITY
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FLEXIBILITY TRAINING PROGRESSION
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FORWARD LUNGE TO REACH
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FREQUENCY
Passive stretching, on the other hand, involves an external force such as a stretching strap or the hand to move a joint to the end of a ROM.
For example, a client could complete a standing quadriceps stretch with the foot in the hand.
For maximum effectiveness, stretching exercises must be similar in form and speed to the skill needing improvement.
For example, slow, static stretching will not improve high and fast kicking movements in the same way that dynamic stretching movements will.
No external force is applied to perform the stretch.
For example, while lying on the floor in a supine position, a client can lift one straight leg up toward the ceiling to stretch the hamstrings.
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Forward Fold
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GLUTE KICKS
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GLUTES AND PIRIFORMIS - Pigeon
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Gastrocnemius
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Glutes
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HAMSTRINGS - Standing Hamstring Stretch
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HIGH KNEES
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HIP FLEXORS
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HIP OPENERS
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HOLD RELAX
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Hamstrings
Similar to the sagittal plane leg swing, the tin soldier uses a bit of momentum and active hip flexion to raise the leg to the end of range.
However, it eliminates the hip extension aspect of the swing.
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INCHWORM WALKOUT
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INTENSITY
The client should continue to alternate sides for 10 to 15 repetitions on each side before returning to the standing position.
Ideally, the range of the shift will increase with additional repetitions.
For the general population who need to improve or maintain ROM, clients should be advised to stretch daily.
If needed, they should allow adequate recovery between intense stretching bouts, typically one or two days.
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LATERAL LUNGE SHIFTS
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LATERAL OVERHEAD REACH
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LATISSIMUS DORSI
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LATISSIMUS DORSI - Child's Pose
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LEVATOR SCAPULAE
STATIC STRETCHING:
Lengthening a muscle and holding the lengthened position
MUSCLE ACTIVATION EXERCISES:
Low-level resistance movements to activate blood flow and activate the nervous control of a muscle.
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Lying Figure-Four Stretch
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Lying Single-Leg Hip Flexion
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METHODS OF FLEXIBILITY TRAINING
DYNAMIC STRETCHING:.
Movement-based active stretching where muscles engage to bring about a stretch
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PECTORALS - Chest Opener
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PIRIFORMIS
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POSITION AND SPEED
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PRE-CONTRACTION STRETCHING
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Pectorals
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QUADRICEPS
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Quadriceps
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RANGE OF MOTION
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RECTUS FEMORIS
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REVERSE LUNGE WITH TWIST
RESISTED RANGE OF MOTION:
Range of motion available while a load is also being moved through that range of motion.
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SELF-MYOFASCIAL RELEASE
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SHOULDER FLEXION AND EXTENSION
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SINGLE-LEG SWINGS—FRONTAL PLANE
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SINGLE-LEG SWINGS—SAGITTAL PLANE
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SPINAL ERECTORS - Knees to Chest
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STANDING HIP CIRCLES
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STANDING TORSO ROTATION
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STATIC STRETCHING
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STRENGTH AND RESISTANCE
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STRETCH SELECTION
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Seated Figure-Four Toe Reach
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Single-Arm Pectoral Stretch
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Soleus
MYOFASCIAL RELEASE (MFR):
Stretches and loosens the fascia using gentle, gradual, sustained pressure or stretch on areas of tension.
INTUITIVE LIMBERING:
Stretching after waking or when standing up from a prolonged seated position.
SCREENSHOT (2)
TABLE 10.1
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TENSOR FASCIAE LATAE AND ILIOTIBIAL BAND
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THORACIC SPINE
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TIME
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TIN SOLDIER
HYPERMOBILITY:
The condition of having excessive amounts of range of motion in a joint or joints.
AUTOGENIC INHIBITION:
The decrease in excitability of a contracting or stretched muscle arising from the Golgi tendon organ.
RANGE OF MOTION (ROM):
The measurement of movement around a specific joint or body part.
GOLGI TENDON ORGAN:
The proprioceptive sensory organ that senses muscle tension in a tendon and inhibits muscle action.
PLIABILITY:
The quality of being easily bent or flexible
PASSIVE RANGE OF MOTION:
The range of motion achievable when aided by an external force
FLEXIBILITY:
The range of motion of a muscle and its associated connective tissues at a joint or joints.
CONNECTIVE TISSUES:
Tissues that support, connect, or bind other tissues or organs.
BALLISTIC STRETCHING:
Uses the momentum of the body or limb to moveit through and beyond a normal range of motion. This technique uses bobbing, bouncing, pulsing, or jerking to achieve a stretch
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WALKING SCOOPS
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WORLD'S GREATEST STRETCH
Although flexibility has many benefits, having flexible muscles has not been directly linked to a reduced risk of injury.
many of the named benefits of flexibility have been found to reduce injury risk
