Overview of the importance of Flexibility

1. Flexibility
By: Ryan Buckley

2. Purpose of Flexibility
• What Flexibility impacts.
• Detriments of flexibility.
• Flexibility programs:
– Mode
– Intensity
– Repetitions
– Frequency

3. Mode of Exercise
• Six Different Kinds:
1. Static
• Gradual stretch with final
position held for a few
seconds.
• Little pain and low injury risk
• Most frequently used and
recommended.
2. Passive
• Similar to static stretching
• Use of additional person or
apparatus to increase range of
motion.

4. Mode of Exercise cont…
3. Ballistic Stretching
• Using moving body part(s) to extend
joints beyond normal range of motion.
• Requires fast-paced, bouncing motions.
• Causes muscle soreness and increased
injury risk.
4. Dynamic Stretching
• Speed and momentum to increase
range of motion.
• An example would be walking lunges.
• Can lead to overstretching which
increases risk of injury.
5. Controlled Ballistic Stretching
• Slow, gentle, controlled ballistic
movements.

5. Mode of Exercise
6. Proprioceptive Neuromuscular Facilitation
• Four Step Procedure:
1. Assisting person pushes slowly in direction of desired
stretch.
2. Person being stretched applied force in opposite
direction.
3. There is 5 or 6 seconds of initial stretch then
relaxation of target muscles. Assistant increases
degree of stretch for 10-30 seconds.
4. If there is a greater range of motion available there is
another 5-6 second rest before increasing to a greater
degree for an additional 10-30 seconds.

6. Intensity and Repetition
• Intensity:
– Only should cause mild discomfort and is below
pain threshold.
• Repetition:
– General recommendation calls for 10 minutes of
stretching, which calls for roughly 4 repetitions.
– As flexibility increases, length of holding final
position increases and could add more time on
total stretch period.

7. Frequency
• At Least 2-3 days
per week.
• After 2 months of
daily stretching, 2-
3 sessions per
week can be
maintained.

8. When to Stretch?
• Warming-Up
– Before Walking/jogging- 3-5 minute warm-up.
– Before stop and go activities 10 minute warm-up.
• Intense stretching prior to athletic events.
• Good time to stretch is after an aerobic
workout.

9. Resources
• http://loveableface.com/why-you-need-to-do-flexibility-exercises/
dynamic-flexibility-exercises/
• http://www.irbsandc.com/index.php?module=5&section=27&subs
ection=87&language=EN
• http://www.bodybuilding.com/fun/stretching_types.htm
• http://www.yogawiz.com/stretching/ballistic-stretching.html
• http://warmup.weebly.com/sport-specific-dynamic-stretching.html
• http://www.physiotherapybedfordview.co.za/pastnewsletters/1304
stretching.html
• http://www.caranovybennewitz.com/exercise-and-cancer/types-of-excercise/
flexibility/
• http://www.ratemyhorsepro.com/userfiles/images/flexibility2(1).JP
G

10. Resources
• Hoeger, W., & Hoeger, S. (2013). Exercise
Prescription. In Fitness & Wellness (10th ed.,
pp. 80-83). Belmont, CA: Wadsworth, Cengage
Learning.