Flexibility & Postural Defects

The ability of a joint to move through its full range of

motion

Types of Stretching Techniques Ballistic Stretching: Stretching the muscle

suddenly in a repeated bouncing movement

- elicits Myotatic Reflex (_____________)

Static Stretching: Slowly stretching the muscle and then holding the stretch position without bouncing

- elicits Inverse Myotatic Reflex (_____________________________)

Stretching & Muscle Reflexes

Myotatic Reflex (Stretch Reflex) Muscle spindles, specialized

sensory receptors, located among muscle fibers detect and respond to the _______ and ______________ of stretch on a muscle - Sends message to spinal cord, which sends a message back to the muscle to __________

The Myotatic Reflex (Stretch Reflex)

Stretching & Muscle ReflexesInverse Myotatic Reflex (Stretch Reflex

Inhibition) Golgi Tendon Organs, specialized sensory

receptors, located within tendons detect and respond to _______ caused either by muscle contraction or by being stretched- Sends message to spinal cord, which sends a message back to the muscle to _______

Inverse Myotatic Reflex (Stretch Reflex Inhibition)

Proprioceptive Neuromuscular facilitation (PNF)

Incorporates the stretch reflex inhibition to better facilitate stretching

Contract-relax-stretch pattern

Developing Flexibility Frequency: __ to ___ days/week Intensity: Stretch to the point of

discomfort, not pain Duration: Hold stretch position __

to __ seconds. Perform approx. 4 reps of each stretch

Low Back Pain Low back pain can result from

traumatic injuries, but is more often the long-term result of “weak” and “inflexible” muscles, poor posture, or poor body mechanics.

Good Posture vs. Lordosis

Lordosis-Excessive anterior curvature of the lumbar spineWeak Muscles ________________ ________________

Inflexible Muscles ________________ ________________

Pelvic Roll?

Check for Lordosis Anterior Superior Iliac Spine Posterior Superior Iliac Spine

Strengthen the Weak Muscles:Abdominals Hip Extensors

Crunch Bridge

Stretch the Inflexible Muscles Low Back Ext. Hip Flexors

Knees-to-Chest Lunge

Kyphosis-Excessive ________ curvature of the thoracic spine

Weak muscles _______________ _______________

Tight Inflexible muscles

_______________

Scoliosis- Lateral Curvature of the Spine

Scoliosis 80% of scoliosis is idiopathic Other causes include, congenital

spinal deformities, neuromuscular problems, leg length discrepancies, cerebral palsy, spina bifida, muscular dystrophy, etc.

Most common: Adolescent 10-18 yrs Affects 2% women, .5% men

Scoliosis – Signs & Testing Unequal shoulder or

scapula (prominent) distance between

arm and side Uneven waist ______________

(Adam’s Forward Bend Test)

Check for Scoliosis

Need for Early & Regular Screening at Home Degree of curve can progress as

much as ___ to ___ degrees per month.

If degree of curve exceeds 40 degrees then surgical intervention is usually required.