Flexibility
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Flexibility benefits
INCREASE M flexibility Posture Gait Functional capacity ADL M coordination Sport performance DECREASE Falls
Stretching Types
Static Dynamic Ballistic Proprioceptive Neuromuscular Facilitation(PNF)
Static Stretch
Stand, sit, lie still and hold 45sec
Dynamic stretches
Controlled movements prepare M
Ballistic Stretches
Uses momentum of moving body/limb
Proprioceptive Neuromuscular Facilitation (PNF)
Most effective CONTRACT RELAX(CR) -Contract target M 5sec,relax and then stretch muscle CONTEACT-RELAX AGONIST CONTEACT(CRAC) -contract target M 5sex, relax and stretcg muscle while contracting antagonist M 5sec
Visoelastic
Degree of M contraction from Stretch reflex RELAXATION:constant strain dec stress CREEP: constant stress inc strain
Passive stretch
Target M doesnt contract
Active
Lengthened M contracts For Rehab
Before sport
Active dynamic stretches promote blood flow to M before activity
After Sport
Stretching helps reduce accumulation of lactic acid
Stretching
Improve circulation M Flexibility ROM
Does Warm up affect Flexibility
Active WU inc M temp and dec M stiffness Not inc Rom
How often should flexibility ex be performed?
2days/wk 10min to maintain Flexibility for Pa and performance of ADL
Should stretching be painful
Not beyond pain free ROM Just mild discomfort
Don’t hold breath while stretching?
Deprives M of oxygenated blood they need
Balance
DECREASE Num falls Num ankle sprains in atheletes
How to progress balance
Decrease BOS Close eyes Tilt head back Unstable surface
Good proprioception and balance depends on
Muscle strength Endurance Flexibility Coordination Reflexes