Unit 3

Flexibility, Back Health

Objectives

Define flexibility and its relationship to wellness
Describe the physiological adaptations to stretching and different stretching techniques
Explain the exercise prescription for a flexibility program
Describe the relationship between posture and back health
Discuss the specific stretching and strengthening exercise that promote back health

Focus Questions

What is the training effect of a stretching program to elastic and non-elastic tissues?
What are the three stretching techniques discussed and which are recommended and which are ineffective and increase risk of injury?
Which muscle groups benefit from being strong and/or flexible to improve back health?
What are proper lifting techniques to protect the back?

Concepts

Flexion and extension
Ballistic stretching
Static stretching
FITT for flexibility

Readings

Chapter 5: Wellness: Choices for Health and Fitness
Study Guide: Link opens new browser window.

Summary

Flexibility is defined as the ability of a joint to move through its full range of motion. Flexibility is joint specific, for example when doing a hamstring stretch (see page 130 for an illustration) you may be more flexible on one side and able to reach beyond your foot but only able to reach your ankle on the other side.

Joint movement is based on anatomy and different types of joints are able to conduct different types of movement. Understanding the motion capabilities of primary joints is important for developing an exercise program that maximizes flexibility. Your textbook and study guide review the various types of joint actions.

In what way does the body adapt to flexibility training? The muscle is the elastic tissue that we train when we stretch which reduces tightness in the muscle and lengthens the muscle fibers as well. Non-elastic tissue, the joint capsule, ligaments, and tendons are soft, but non-pliable tissue that does not respond well to stretching. The training effect occurs in the muscle.

Stretching Modalities

I. Ballistic Stretching: stretching using a repeated bouncing motion. This invokes the stretch reflex and is not recommended for the general population, but may be used for some sport specific activities. Problems arise due to invoking the stretch reflex and the possibility of overstretching. The stretch reflex involves a sensory organ called the muscle spindle. The spindle is a protective mechanism to avoid overstretching and tearing of the muscle. The spindle will stimulate the muscle to contract in reaction to an overstretching stimulus, which can easily happen with ballistic stretching. So, you will not be able to stretch very far if the stretch reflex is invoked but, if the spindle does not react in time to a strong stretch, a muscle tear could result.
II. Static Stretching: stretching by applying moderate tension to a muscle group. This provides slow, gradual lengthening, holding, and releasing pressure to the muscle. This is the most effective and easy method for the general population.
III. Proprioceptive Neuromuscular Facilitation or PNF: stretching a muscle group that has been previous contracted. This is a highly effective method of increasing the flexibility within muscle groups. Contract and resist the opposite direction of a stretch, then relax, breathe through the stretch and repeat. It can be done with a partner, equipment, or resisting yourself. This technique is more commonly used in sport applications or rehabilitation settings.

Applying FITT in a flexibility training program

Frequency: At least 3 times/week
Intensity: Mild to moderate tension – do not stretch to the point of pain, particularly if you feel the pain in a joint.
Time: 10 to 60 sec. hold – start with 10 and work up
Type: Full body stretches and activity specific stretches

A Healthy Back

Eight out of ten people will suffer from low back pain at some point in their lives. According to your textbook, low back pain is the most costly medical problem in our society for people ages 30 to 60 years. The three primary causes of back pain are sedentary lifestyle, weak trunk muscles, and poor posture.

If you examine the vertebral column structure you will notice the vertebra at the lumbar region of the spine are significantly larger than those at the cervical region. The lumbar vertebras are larger because they support the greatest amount of weight. Combine this workload with the fact that we have a high level of mobility is in the lumbar region. This makes the lumbar spine the most vulnerable area to strain and injury. In order to prevent this, we must appropriately train the core muscles. The core muscles refer to the abdominal and the back muscles that support the spine. Strength and flexibility must be addressed in these muscle groups as well as the hip flexors and extensors.

A Few Tips for Healthy Backs

The primary ways to improve back health include maintaining correct posture and performing strengthening and stretching exercises of muscles involved in trunk stabilization. Your body position throughout the day is as important as the activities you perform. Remembering such important things as sitting, standing, walking, and sleeping with your spine in alignment will make a difference in the long run. You can accomplish this by keeping your trunk straight and your shoulders in alignment with your pelvis. Sleeping positions can also be considered an important component of back health. Sleep on your side or back, not on you stomach which can accentuate the forward curve in your low back. When lifting, use your legs! They are much stronger and better suited for lifting than your back.