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Chapter 6 – Flexibility and LowBack Fitness
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Coming Up in this Chapter
□ What factors affect your flexibility?
□ Benefits of adequate flexibility
□ Assess your own flexibility
□ Identify ways to protect and care for
your back
□ Stretches and low-back exercises
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Factors Affecting Flexibility
□ Joint structure
□ Connective tissue
□ Nervous system action
□ Injury and Disease
□ Genetics
□ Gender
□ Use and Age
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Benefits of Flexibility
□ Improve performance
□ Reduce risk of injury
□ Improve posture
□ Reduce stress
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Improve performance
□ For activities in which joints move
through the full range of motion
stretching may improve performance
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Improved performance
□ Enables you to perform daily activities
□ Such as lifting a back pack, backing
the car up, hanging a picture
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Reduce risk of injury
□ There is no evidence to support
stretching(as part of a warm up)
before an exercise session reduces
muscle soreness and the risk of injury
□ Stretching can be a key component in
rehabilitation after an injury
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Improve posture
□ Abnormal posture can strain ligaments
and muscles and contribute to back
pain
□ Loss of flexibility in the hips and ankles
increases the risk of falling
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Reduce stress
□ Stretching can reduce muscle tension,
blood pressure and breathing rate
□ For people 40 and older there is a
strong association between trunk
flexibility and arterial stiffening.
□ The more flexible people had more
elastic arteries.
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Assessing Flexibility
□ How is it tested?
□ There is no single test to assess flexibility
it is specific to each joint
□ How flexible should I be?
□ Achieve and maintain
normal range of motion in
all major joints
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Flexibility Program
□ Training Techniques
□ Static stretching
□ Ballistic stretching
□ Dynamic stretching
□ Proprioceptive Neuromuscular Facilitation
(PNF)
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Static stretching
□ A slow and steady stretch with a hold
at the end
□ Hold the stretch for 15-60 seconds
□ Repeat the stretch four or more times
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Static stretching
□ Active stretching comes from
contraction of the muscle group
opposite of those being stretched
□ Passive stretching comes from an
object, partner or another body part
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Ballistic stretching
□ Uses quick jerky or bouncing
movements to move joints to the end
of their range of motion
□ Stretch is not held
□ Greater potential for injury
□ Benefits athletes involved in ballistic
movements such as lunging, throwing,
batting or kicking
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Dynamic stretching
□ Controlled movement through the
active range of motion of a joint
□ Requires muscular strength and
endurance to complete safely with
good form
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PNF
□ Proprioceptive neuromuscular
facilitation
□ Combines stretching and muscle
contraction
□ Passive stretching with isometric
contraction
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PNF
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Table 6-2 Comparison of stretching
techniques
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FITT
□ Frequency
□ At least 3-4 times a week
□ Intensity
□ Slight tightness or mild tightness
□ Time
□ 10-15 minutes
□ 15-60 seconds per stretch
□ Type
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FITT
□ Type
□ Perform a stretch for each major
muscle/tendon group or joint: neck,
shoulders, upper and lower back, pelvis,
hips, and legs
□ Warm-up and cool-down
□ Always
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Flexibility and Training
Principles
□ Warm-up and cool-down
□ Specificity
□ Progressive overload
□ Reversibility
□ Is yoga a way to increase flexibility?
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Benefits of yoga
□ Promote flexibility, strength, good
posture and focused breathing
□ For more information:
□ http:nccam.nih.gov/health/yoga
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Tips for Safe Yoga Practices
□ Learn about yoga.
□ At home with DVDs
□ Qualified instructors
□ Seek medical clearance.
□ Always warm up.
□ Don’t push yourself.
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Fig 6-5 The spine
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Function of the Spine
□ Structure and support
□ Upper body bend and twist
□ Protection of the spinal cord
□ Attachments for muscles
□ Supports and distributes body’s weight
□ Absorbs impact
□ Maintains balance
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Body Mechanics and
Good Posture
□ Good mechanical principles
□ Body position
□ Posture is important for optimal bodily
function
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Posturing for Your Health
□ Good muscle flexibility
□ Normal motion in the joints
□ Strong postural muscles
□ Balance of muscles on both sides of
the body
□ Awareness of proper posture
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Causes of Low Back Pain
□ Excess weight
□ Poor posture
□ Inactivity
□ Weak abdominal
muscles
□ Fatigue
□ Wearing high
heels
□ Stress
□ Smoking
□ Incorrect lifting
□ Weak back and
hamstring
muscles
□ Injury
□ Disease
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Prevention and Management
of Low-Back Pain
□ Standing
□ Walking
□ Sitting
□ Lifting
□ Carrying backpacks
□ Sleeping
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Standing
□ Hold your head and neck erect
□ Shoulders back
□ Chest forward
□ Pelvis straight
□ Proper footwear
□ Change positions often
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Walking
□ Maintain good standing posture
□ Keep eyes looking 10-20 feet ahead
□ Arms bent, proper arm swing
□ Heel strike and roll through
□ Proper stride length
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Sitting
□ Back straight, shoulders back
□ Buttocks touching back of chair
□ Body weight evenly distributed
□ Knees bent at right angles
□ Change sitting positions often
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Lifting
□ Don’t lift beyond limits.
□ Use proper techniques.
□ Lift with legs.
□ Maintain structure of the spine.
□ Carry items close to your body.
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How to Lift Objects
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Carrying Backpacks
□ Packs on wheels
□ Choose lightweight backs
□ Wide and padded shoulder straps
□ Weight distributed correctly
□ Maintain good walking and standing
posture
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Sleeping
□ Maintain natural curve in spine
□ Pillow under your head
□ Choose correct mattress firmness - a
medium firm mattress is recommended
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Fig 6-7 Recommended sitting posture and
computer placement
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Management of Back Pain
□ Rest for a few days
□ Take a safe dose of acetaminophen or
nonsteroidal anti-inflammatory drug such as
ibuprofen
□ Use hot or cold packs
□ Gradually get back to usual activities
□ See your physician if pain is severe or
accompanied by other symptoms
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