Flexibility and Muscular Stretching: Importance, Factors, Assessment, and Prescription - P, Study notes of Community Health

Download Flexibility and Muscular Stretching: Importance, Factors, Assessment, and Prescription - P and more Study notes Community Health in PDF only on Docsity! Chapter 8 - Muscular Flexibility The definition of flexibility is the ability of a joint to move freely through its full range of motion. Flexibility along with cardiorespiratory conditioning and strength form the foundation of total body fitness. All three are important in establishing a healthy, fit body. Many times injuries to the body are due to inflexibility. Nearly 80% of all lower back pain is a result of lack of flexibility and muscular strength. If you can participate regularly in a flexibility program you can: Help maintain good joint mobility Increase resistance to muscle injury and soreness Prevent low back injury and pain Improve and maintain good posture In fact, flexibility exercises are regularly prescribed to treat the following: Chronic low back pain Dysmenorrhea Neuromuscular stress and discomfort Stretching prior to working out is also helpful and should be part of every exercise session. Always warm up (take the heart rate up gradually) and then stretch (remember: “We don’t stretch to warm-up, we warm-up to stretch”) and cool down (bring the heart rate down gradually) and then do a post exercise stretch (remember not to stop abruptly but instead cool down first and then stretch). In addition to the benefits listed above, flexibility is important throughout life and especially in later years. Maintaining flexibility in the elderly will: Allow people to manage simple daily tasks on their own Will allow better movement of total body, especially the neck Increase enjoyment of physical activity What factors affect flexibility? Range of motion around a joint is highly joint specific and so can vary from one joint to another. It is also individual—some people are naturally more flexible than others. In addition, it can also relate to genetic factors. Here are some other factors that affect flexibility: Physical activity (If you don’t practice stretching, your flexibility will be limited.) Injury (Injury can cause the joint to become stiff or perhaps it can cause the joint to be unstable.) Adipose tissue (Large amounts of adipose tissue can impede stretching.) Body temperature (Changes in muscle temperature will affect the potential for lengthening. Warmed up muscles can increase flexibility by 20%.) Gender (Females in general have more flexibility than males throughout life.) Aging (As we age the potential of muscle lengthening decreases. This is because sedentary muscles lose their elasticity, tendons and ligaments tighten and shorten and deposits of adipose tissue increase.) Plastic elongation is the permanent lengthening of the muscle through slow sustained stretching. Elastic elongation is the temporary lengthening through stretching. Assessment of Flexibility Most tests to measure flexibility are sport specific and may not be useful for the general population. However, there are a few tests that can be done to measure flexibility. To check overall flexibility: Sit and reach test To check ability to reach, bend and turn: Total body rotation test and shoulder rotation test Remember that flexibility is joint specific. Therefore, flexibility in one joint does not mean that the whole body is flexible. See the textbook for more information on these tests. Body Posture One of the most important benefits to flexibility is improved posture. Flexibility tests help identify deviations from normal body alignment. Then corrective exercises can be prescribed. Faulty posture is the cause of about 80% of all chronic lower back pain. It is also important to learn how to do everyday activities properly such as standing, sleeping, sitting etc. Flexibility Prescription In the same way that we have previously discussed formulating a prescription for cardiovascular endurance and muscle strength and endurance, we can also develop a program to improve flexibility. Keep these tips in mind with any stretching program: The program should include all body parts. Overload and specificity pertain to flexibility programs too. Mode : There are three types of stretching: Ballistic—dynamic or bouncy movement that can provide the necessary force to lengthen muscles, however, you must be careful not to tear or overstretch and increase risk of injury. It can also lead to loose joints and is not a recommended method for stretching. Slow sustained stretching (also known as Static stretching)—this is the recommended type of stretching because you can achieve good results with little pain. Muscles are gradually lengthened through a slow and sustained movement and the stretch is then held for a few seconds with no movement at all. PNF—proprioceptive neuromuscular facilitation—this method usually requires another person to assist. The partner aids in increasing the force in the beginning of the stretch. The person doing the stretching then applies force against the partner and holds the stretch for 4- 5 seconds. Then the muscle is relaxed. This stretch can also be done by yourself on some muscle groups such as the hamstring. Try laying on your back with one leg extended into the air. Wrap your hands around the extended leg and press the leg into your hands