FLEXIBILITY

Why train flexibility?

Why?

Benefits.

Stretching can be used to prevent injuries as well as heal injuries.

Stretching is beneficial for every individual for it aids in the body’s capacity for maximum range of motion especially as we age, our muscle naturally become tighter.

Reduced Muscle tension. Reduced stress level. Range of movement in.

the joints. Coordination. Posture. Blood circulation. Energy levels.

Types of stretching.

There are many types of stretching techniques each serving it’s own purposes and also holding it’s varying pro’s and con’s in relation to certain activities. They have different levels of Range of Motion and require different levels of energy expenditure. There is not one type of stretching that is better than the next. Each has it’s own function providing benefits for different activities.

STATIC STRETCHING.

Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch. It is one of the most common practices of flexibility but is also outdated. By holding the stretch and putting the body under tension, your body will respond in accordance to it’s biofeedback and force it to release and relax the tensed muscle.

STATIC STRETCHING

Pros Cons

Expends less energy in comparison to dynamic.

Can be done on the spot with minimal space.

Easy to do. Widely familiar with

individuals

Can inflict DOMS Elongates muscle: which

if done before exercise can weaken or lessen the explosiveness during a workout.

Can essentially slow down an athlete before they perform.

DYNAMIC STRETCHING

Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both until comfortable with complete range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists gradually increasing in speed.

DYNAMIC STRETCHING

PROS CONS

Increases flexion in the joints.

Increases blood flow through the body and increases overall temperature.

Mimics movements about to be performed and increases the muscle's range of motion.

Must be very gradual as the muscles need time to warm up due to the expenditure of energy when performing these types of stretches. Getting into a sudden higher intensity with cold muscles can lead to injury, strains and cramps.

Requires more space than static stretching.

ACTIVE STRETCHING

Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. An example would be contracting your biceps and immediately following with contracting the triceps.

ACTIVE STRETCHING

PROS CONS

Strengthens the antagonist muscles as well as allowing for the initial muscle in tension to relax right after.

Stretches do not have to be held for as long as the other forms as stretches as each stretch is followed by tension in the antagonist muscle in response to the initial isolated contraction.

Can be difficult to hold for long periods of time.

Isolates a muscle group. Cannot produce same

range of stretch as other techniques.

Passive Stretching

Passive stretching is also referred to as relaxed stretching, and as static-passive stretching. A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other object. Example, a person would stick their arms out from their sides and a partner would gradually apply tension and pull the arms back putting it in a slightly further angle.

PASSIVE STRETCHING

PROS CONS

Helps reduce post-workout muscle fatigue, and soreness

Can be useful in releasing knots or spasms as it relaxes the muscle

Requires a immovable object, such as a person.

Requires more time than any other stretch in order to relax the muscle.

Cannot be used to warm up the muscles for exercise. Small amount of energy required ( minimum contribution to range of motion)

QUESTION

When should a client be performing these types of stretching methods. Before or after a workout?

1.Static

2.Passive

3.Active

4.Dynamic

My muscle are too big to do a flexibility program, so I don’t bother.

Muscle & strengthTo see a gain or improvement in strength you must have strong muscles correct?

1. A muscle has to both contract and stretch.

2. While under tension, the muscle will be forced to go through a greater range of motion causing it produce a greater amount of strain to the tissues but more widely distributed.

3. By having the tissues more widely under tension, it will result to a more efficient training session.

CONTRACTIBILTY

There will be more contractile protein cross-links used, if the requirement of the muscles to use the full range of each sarcomere in series is increased. This will result in a greater anabolic effect compared to a lesser range of motion and it’s hormonal response to the muscle’s environment.

LIFTS AND HEAVY WEIGHT.

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By improving joint movement and forcing it through their biomechanical optimal ROM also limits the stress on other areas of the body that would have to compensate for the limitation.

Example,1. the knees and low back compensating

for hip stiffness.2. Hamstrings compensating for sore

knees.3. Tight traps and shoulders

compensating for the neck.

Myofascial release

This technique contributes to mainly the fascia and trigger points.

General Guidelines Spend 1-2 minutes per self myofascial release technique and on each side

(when applicable).

When a trigger point is found (painful area) hold for 30-45 seconds.

Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex during rolling.

Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort.

Complete the self myofascial release exercises 1-2 x daily.

Fascia

The Fascia is responsible for a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body.

TRIGGER POINTS

Trigger points are areas of muscle that are painful to palpate and are defined by the presence of taut bands. Tissue can become thick, tough and knotted. These trigger points can be found in muscle, the muscle-tendon junctions, bursa, or fat. If left untreated or uncared for, over a period of time they can potentially become inflamed.

Trigger points compromise the tissue structure in which they are located, placing a greater strain on other tissues that must compensate for its weakness.

The body will then be compromised during exercise due to being primarily focused on trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. This will then cause it to become less efficient and the individual will be more susceptible to fatigue, spasm or injury.

Things to know. 1. Muscle Spindles

2. Golgi Tendon Organ

3. Myotatic Stretch Reflex

4. Inverse Myotatic Stretch Reflex

Muscle Spindles

Muscle spindles are sensory receptors within the belly of a muscle, which primarily detect changes in the length of this muscle and the level of tension it is being put on.

Golgi tendon OrganGTO

The Golgi tendon organs are in series with muscle fibers, located in the tendons that attach muscle to bone. They send information to the central nervous system from the tension of the tendons. 

Myotatic Stretch Reflex

The Myotatic Stretch reflex is a pre-programmed response by the body to a stretch stimulus in the muscle. When a muscle spindle is stretched an impulse is immediately sent to the spinal cord and a response to contract the muscle is received.

The muscle spindle is stretched and the impulse is also immediately received to contract the muscle, protecting it from being pulled forcefully or beyond a normal range.

Inverse Myotatic Stretch Reflex

Initiated by the Golgi Tendon Organ, it is to prevent the tendon to go under too much tension causing the highly stressed and overload fibers to relax and avoid injury.

QUESTION

You’re sitting in class and you crammed the night before for a test, you are so sleepy that your eyes begin to close and your neck begins to bob down but right away it kicks right back up.

What reflex is this from?

QUESTION

You’re performing monster sets on your workout. During your last set of Olympic bar dead lifts, as you bring the

weight down towards the floor, before placing it your hands release it spontaneously causing it to drop.

What reflex is causing this?

Things to keep in mind. Never push yourself beyond what is comfortable. Only stretch to the

point where you can feel tension in your muscles. This way, you will avoid injury and get the maximum benefits from your stretching.

Bouncing. Many people have the mistaken impression that they should bounce to get a good stretch. Bouncing will not help you and could do more damage as you try to push too far beyond the stretch reflex. Every move you make should be smooth and gentle. Lean into the stretch gradually, push to the point of mild tension and hold for a few seconds. Each time you will be able to go a little further, but do not force it.

Not Holding the Stretch Long Enough. If you do not hold the stretch long enough, you may fall into the habit of bouncing or rushing through your stretch workout. Hold your stretch position for at least 15 to 20 seconds before moving back to your original position.