y, flexibilit mobility and posture · flexibility, mobility and posture definition: flexibility is...

FLEXIBILIT

Y,

MOBILITY

AND

POSTURE

FLEXIBILITY, MOBILITY

AND POSTURE

Definition:

Flexibility is the ability of joints to move

through their full range of motion

Flexibility is a component of Mobility

Muscles and Connective tissue are not

“flexible” but Extensible

FLEXIBILITY, MOBILITY

AND POSTURE

To improve mobility: Tissue quality,

Stretch and Strengthen

Mobility is the ability to execute

movement patterns without restriction

or impairment Other elements play a factor: Balance,

Coordination, Core Strength

Definition:

FLEXIBILITY, MOBILITY

AND POSTURE

30-40% loss of flexion in ankles

20-30% decrease in Hip Flexion

20-30% decrease in spine flexion

Typical Changes by age 70 (especially in

women)

[3]

FLEXIBILITY, MOBILITY

AND POSTURE

Stress and Tension

Habitual Posture over time

Surgery (changes in movement, scar

tissue)

FLEXIBILITY, MOBILITY

AND POSTURE

Reduced function and quality of life

Increased risk of falls

Higher incidence of back and other pain

Consequence of this:

Lack of movement and exercise reduces

muscle extensibility

Why this happens?

FLEXIBILITY, MOBILITY

AND POSTURE

We do lose elasticity in our muscles and

tendons with age

But…

Collagen binds down between the layers

This then limits the joints range of motion

FLEXIBILITY, MOBILITY

AND POSTURE

Benefits of Improving Flexibility

Reduced muscle tension, more relaxed

Better range of motion

Blood circulation and air exchange

Muscle contractions are smoother and easier

more coordinated

Reduced soreness after exercise

Reduced risk of injury

WHAT NOT TO

DO

Stretch past

normal ROM

Excessive esp.

during pregnancy

Stretch weak

muscles that are

needed for joint

support.

Too Aggressive

Compensate

FLEXIBILITY, MOBILITY

AND POSTURE Is resistance Structural or Soft Tissue?

TYPES OF STRETCHING

Dynamic

Better during general day or after

workout not before

Better before activity, try to

replicate patterns you’re about to

train.

Static

TYPES OF STRETCHING

Static-less risk of exceeding normal ROM,

less soreness Passive- assistance from person or

device

Active Assistive-same as active but

needs assistance

Active-muscle and/or joint moved

through ROM

PNF (Proprioceptive Neuromuscular

Facilitation) Hold/Relax

Contract/Relax

SOME

FAVORITE

S

SOME

FAVORITE

S

TYPES OF STRETCHING

Dynamic

Used to simulate specific patterns

before activity More energy and attention required

TIPS

Only stretch through natural range of motion,

no pain/tingling

Known or suspected Osteoporosis be

gentle

Extensibility “flexibility” vs Tone

Breathing First: Sympathetic and

Parasympathetic

Add Tai Chi and Yoga

Research recommends 30-90s of slow

sustained stretch Gets past elastic recoil and stimulates

fiber reorganization

[1,2]

GUIDELINES

Proper breathing. Inhale nose, exhale pursed lips

Reposition slowly after and allow muscles to

recover at natural length

Individual preference as to when. Warm up with

light activity i.e. walk, march in place before.

Recommended after sitting or standing for long

periods

GUIDELINES

At least 2 days per week working to most days for

trouble spots

Rx. 10min Daily. Find your habit. Car stop

light, Chair commercials on tv, after

shower when warm grab wall or door

jam chest stretch

Stretch before bed, great way to unwind,

relax and keep more of the stretch gains

Mild soreness shouldn’t last more

than 24 hours, if so was too

aggressive

BEYOND MUSCLES

FOR FLEXIBILITY &

MOBILITY

SOFT TISSUE WORK

ASSESSMENT LOWER BODY: SEATED

HAMSTRING

ASSESSMENT UPPER BODY: BACK

SCRATCH

© Yann Forget / Wikimedia Commons, GFDL, https://commons.wikimedia.org/w/index.php?curid=9590080

POSTURE

POSTURE

The way in which we carry ourselves

Sitting, Standing, Walking, Lifting,

etc..

Repetitive unhealthy patterns can

cause pain, injury and ongoing

physical compensations

Fix patterns before repetitively loading

Running or walking. Wobbly wheel

POSTURE AND ALIGNMENT

Hip Flexors

Overactive and Weak (tight doesn’t mean strong)

When weak, other muscles and tissue get

involved

Alignment- Gives greater strength to the structure

POSTURE AND PATTERNS

Common Example Back Pain:

Circus Tent

Hip flexors overactive, weak glutes, weak

front side core, tight erectors

Common Example Back Pain:

Wea

k

Overac

tive

Common Example Back Pain:

Wea

k

Overac

tive

What is the best Sitting

Position?

Lungs Expand activates Deep muscles and Deep

myofascial System

Facilitates healthy movement deep inside the

body

BREATHING

Changes CNS state so body is receptive to

stretches

Garfin SR, Tipton CM, MuBarak SJ, et al. Role of fasica in

maintenance of muscle tension and pressure. J Appl

Physiol 51:317-319, 1981.

[1]

[2]

[3]

Bueche F. Principles of Physics. 2nd

ed. St. Louis: McGraw

Hill, 1972:194-195

Chodzko-Zajko,Wojteck J.; Proctor, David N.; Fiatarone

Singh, Maria A.; Minson, Christopher T.; Nigg, Clauido R.;

Salem, George J.; Skinner, James S.; Medicine & Science in

Sports Execise. 41(7):1510-1530, July 2009. doi:

10.1249/MSS.0b013e3181a0c95c