stretching and flexibility ryan kennedy health educator rowan university health & exercise...
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Stretching And Flexibilityan introduction for the general population
Stretching and FlexibilityRyan Kennedy Health Educator
Rowan University Health & Exercise Science
Health Promotion and Fitness Managment
Definition of FlexibilityFlexibility is the
absolute range of movement in a joint or series of joints that is attainable in a momentary effort.
Benefits of StretchingMuscle Relaxation
Improves posture
Relieves muscle soreness/cramps
Benefits of Stretching (contd)
Reduces injury risk
Stress reliever
Improves individuals level of fitness
Types of StretchingActive: unassisted;
the person stretching provides force of stretch
Passive: assisted; an independent force provides stretch
Stretching Tip #6
Both a warm-up and cool down are vital to optimizing your work-out. Both are important for your flexibility and overall level of fitness, so don’t skimp out!
Stretches using momentum, such as bouncing
Used mostly by athletes, and is very “sport specific”
Used very little by general population because of safety concerns
Ballistic
Stretching Tip #4
Don’t forget to stretch both sides of the body!
DynamicStretches that
involve increasing range of motion (ROM) with control
Different from ballistic stretches
Stretches are controlled, and therefore safer
StaticStretches are slow and
sustained
Generally held anywhere from ten to thirty seconds
Stretch is held just until the point of mild discomfort
Safest form of stretching; recommended for general population
Stretching Tip #5
If your not sure what type of stretches you should be doing, try them all! See what works for your
level of fitness and flexibility.
PNF“Proprioceptive,
Neuromuscular facilitation”
Hybrid mix of active & passive static stretch-contraction-relaxation
combination
Provides greatest improvements in flexibility
Typically requires a partner
Instructional GuidelinesStretching should not just
be apart of pre-workout “warm-up” or post work out “cool-down”
Flexibility is one of the five primary components of fitness
Many individuals place less of an importance on fitness compared to other components like strength or endurance
Stretching Tip #7
The American College of Sports Medicine recommends stretching 2-3 times a week, holding stretches for 10-30 seconds each
Instructional Guidelines (contd)
Flexibility improvements are typically experience fairly quickly
Upper body improvements are typically seen in one month or less; two months or less for lower body
Proper form and technique is essential. This is especially true with partner stretching
Stretching Tip #9
Don’t try to stretch over-strained or ligaments;
let them rest!
Safety Guidelines“Warm” muscles should
always be stretched
Slow, static stretches are the safest and most efficient stretches
Never lock joints to avoid over stretching ligaments. Ligaments that are over-stretched can be seriously injured.
Safety Guidelines (contd)Never “force” a stretch; sensation
during stretch should only be a mild tension/discomfort
Stretches should never “hurt” or cause any physical pain. If stretches are painful, they are being done incorrectly.
Avoid hyperextension of the spine. The spine can only hyperextend a few degrees comfortably.
Too much hyper-extension compresses the vertebral discs and can cause serious injury
Stretching Tip #2
Take your time while stretching. Rushing through
the process defeats the purpose!
Quality of LifeStretching is vital to
maintaining ones quality of life
This is especially true as we age; muscles begin to tighten and our joint ROM decreases.
Stretching has an anti-aging effect on the body
Stretching Tip #1
Results show quickly, but consistency is key. For
optimal results, stick with it!
Quality of Life (contd)
Poor flexibility can adversely effect quality of life
Lack of stretching can lead to joint stiffness, poor posture, and increased injury risk
Reasons for decreased ROMPostural stress
Repetitive joint motion
Weak core strength
Trauma
Stretching Tip #8
Pre-determine what muscles you will stretch before you begin.
Preparation is key!
Reasons for decreased ROMAging
Abnormal body mass-excess body fat or muscle mass
Trauma
Joint StiffnessOverall joint stiffness is
caused by multiple factors
Fifty percent due to joint and ligaments; ten percent due to tendons.
Forty percent caused by muscles, the focus of stretching and maintaining flexibility
Joint Stiffness (contd)
Maintaining flexibility will drastically reduce ones joint stiffness
When done consistently, stretching improves quality of life
Decreasing joint stiffness with stretching will also raise ones level of fitness