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Unit 3

Flexibility, Back Health

• 8 out of 10 people will experience low back pain sometime in their lives
• 80% of all low back problems are muscular in origin

Defining Flexibility

The capacity of a joint to move easily through its full range of motion

• Poor flexibility can cause injuries
• Flexibility declines with age
• The answer...STRETCH!

Defining Flexibility

Joint structure dictates its movement

Types of movement:

• Flexion
• Extension
• Hyperextension
• Abduction
• Adduction
• Circumduction
• Rotation

Defining Flexibility

A Training Effect?

• Yes
  • Elastic tissue (muscle)
• No
• Non-elastic tissue (joint capsule, ligaments, tendons)

Stretching Techniques

• Ballistic Stretching
  • repeated bouncing motion
  • invokes “stretch reflex”
• Static Stretching
  • slow, gradual lengthening, holding, releasing
• Proprioceptive Neuromuscular Facilitation (PNF)
  • stretching a muscle group by previous contraction of the same group

Designing Your Program

• Intensity
  • mild to moderate tension
• Duration
• 10 to 60 second hold
• Frequency
• at least 3 times/week
• Rate of Progression
• for each muscle group: 3 reps. X 15 sec. to 3 reps. X 60 sec. by unit 8
• Mode
• dynamic range of motion exercises
• choice of stretching method
• full body, activity specific
  

Guidelines for Flexibility Training

• Don’t overstretch
• Breathe comfortably
• Choose specific exercises
• Limit stretch during warm-up
• Stretch warm muscles
• Avoid contraindicated stretches
  

Benefits of Improved Flexibility

• prevention of back pain
• improved performance
• injury prevention
• reduction of muscular and mental tension (e.g. yoga)

Maintaining a Healthy Back

Poor back health is primarily due to sedentary lifestyles, weak trunk muscles, and poor posture

Vertebral Column Structure

• Discs - separate, stabilize, & cushion
• Range of motion - greatest in neck & least in upper back
• Thick lower back vertebrae (lumbar) - support the weight of the trunk

Back-supporting Muscles

• Abdominals - rectus abdominus and obliques, act as “girdle” for pelvis
• Back Muscles - support an upright spine, reduce injury
• Hip Flexors - too tight = poor posture and potential injury
• Hip Extensors - gluteals and hamstrings
  

Primary Causes of Back Pain

Chronic Disuse

Unhealthy Posture

Lifetime Healthy Back Program

1. Correct posture
   • sit, stand, walk, and sleep with spine in alignment
   • shoulders over pelvis
   • sleep on side or back
   • lift with your legs, keep weight close
2. Strengthening exercises
   • include abdominals, back, and hip extensors
3. Stretching exercises
   • hip flexors, extensors, and back

    

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