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Flexibility

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22 views

Flexibility

Uploaded by

ralphjameslo16
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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FLEXIBILITY

Health Benefits
• Adequate flexibility is necessary for achieving and maintaining optimal posture and movement
patterns.
Good posture implies that the body’s segments are well-aligned for efficient function and the least amount of
strain. Poor posture, on the other hand, places body segment at a biomechanical disadvantage, adding stress
and strain to the body with eventual wear and tear on the joint and tendons. In many cases, poor posture
occurs over time due to poor habits. Sensory receptors in the skin and joints appear to maintain poor posture
through feedback loops within the nervous system. The nervous system keeps some muscles overly active
and “tight” and others overly quiet or “weak”. This feedback loop reinforces the muscle imbalance and the
poor posture – long/weak muscles on one side of the body are countered by muscles on the opposite side of
the body which are too short/tight. Postural corrections begin by improving the flexibility of the shortened
muscles, followed by strengthening of the ‘weak’ muscles, and finally use of improved body awareness.
Good flexibility and posture are also important for optimal movement patterns of the limbs and trunk. When
good flexibility and posture are sacrificed, movement patterns can be adversely affected, resulting in joint
motion that is either too restricted or too excessive. Poor movement patterns add stress and strain to
adjoining joint structures, leading to a possible damage of the joints or tendons. For example, motion of the
shoulder is adversely affected by a slouched posture. The arm can be raised further over the head from an
upright posture than a slouched posture. To develop and maintain good posture and movement patterns,
muscles must have sufficient flexibility and appropriate levels of strength.
• Stretching is used to assist in rehabilitation from injuries and for prevention
Physical therapists and athletic trainers frequently prescribe stretching to help patients regain normal range
of motion or function or to reduce pain after injury. Typical injuries include muscle strains, ligamentous
sprains, and open wounds. Joint stiffness is also a common problem following surgery to the shoulder, knee,
and ankle or following immobilization of any fracture in a cast or walking boot. In each case, gentle stretching
and range of motion exercises are used to stimulate the healing process and add strength to the healing
tissues. Prior to stretching, tissues are warmed up through the use of active exercise, massage techniques, or
modalities such as moist heat or ultrasound. Stretching is followed by exercises to increase strength within
the newly-gained range of motion and neuromuscular activities to restore functional movement patterns.
Physical therapists and athletic trainers prescribe stretching to assist in rehabilitation and recovery, but it is
up to the patient to perform the recommended stretching exercises.
• Stretching may contribute to treatment of musculoskeletal pain
Stretching is often one component of a larger treatment plan for addressing low back and neck pain, muscle
strains, and joint stiffness post-surgery or following immobilization. Because it is rarely used as the sole
treatment approach, it is difficult to isolate its effectiveness from other treatments commonly provided.
However, it has been shown to be as effective as strengthening or massage in the treatment of chronic neck
pain. Additionally, movement-based activities such as tai chi have been shown to facilitate movement and
reduce low back pain.
• Stretching is probably ineffective in preventing muscle soreness
In the past, it was suggested that stretching during a cool-down will prevent muscle soreness. In a controlled
study, however, muscle soreness was deliberately induced in a group of subjects. When half of the group
stretched immediately afterward and at intervals of 48 hours, they had as much soreness as the group who
did not stretch. While studies have shown limited effects of stretching on reducing soreness, it is still a useful
part of an overall-cooldown routine following exercise.
• Good flexibility can be beneficial to one’s ability to function effectively at work and in daily life.
Lack of joint range of motion can negatively affect one’s ability to perform tasks at work and daily activities
such as driving a car. It is well documented that as people grow older their range of motion in the neck
decreases resulting in reduced ability to turn the head and effectively anticipate movements to the side and
rear of the car. Reduced range of motion can also increase risk of accidents in automobiles and around the
home. Regular stretching is important to everyday functioning in a variety of settings.

Stretching Methods
• Static Stretching – it is done slowly and held for a period of several seconds. The probability of
tearing soft tissue is low if performed properly.
• Dynamic Stretching – uses gradual and controlled movement of body parts up to the limit of a joint’s
range of motion. Stretches may involve arm or leg swings of increasing reach or increasing speed.
The key is to perform the movement in a controlled manner through the normal range of motion.
• Pre-contraction stretching – Proprioceptive neuromuscular facilitation (PNF) stretching utilizes
techniques to stimulate muscles to contract more strongly (and relax more fully) in order to enhance
the effectiveness of stretching.

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