Flexibility Training
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| Flexibility | is the normal extensibility of all soft tissues that allow the full range of motion of a joint.
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| Poor flexibility leads to the development of relative flexibility. What is relative flexiblity? | The phenomenon of the kinetic chain seeking the path of least resistance during functional movement patterns. – This leads to muscle imbalances.
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| Corrective (STABILIZATION) | Flexibility is designed to improve muscle imbalances and altered arthrokinematics. (SMR AND STATIC STRETCHING)
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| Active (STRENGTH) | Flexibility is designed to improve the extensibility of soft tissue and increase neuromuscular efficiency by using reciprocal inhibition. (SMR and Active Isolated Stretching)
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| Functional (POWER) | Flexibility is integrated, multiplanar soft-tissue extensibility with optimum neuromuscular control through the full range of motion. (SMR and Dynamic Stretching)
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| SMR | • Self-Myofascial Release (SMR) is another form of flexibility training that focuses on the fascial system in the body. – Beneficial when used prior to other techniques
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| STATIC STRETCHING | is the process of passively taking a muscle to the point of tension and holding the stretch for (at least) 20 seconds. – Mechanism: • Stimulates Golgi Tendon Organ • Autogenic Inhibition – Technique of choice to lengthen tissue
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| DYNAMIC STRETCHING | • Dynamic stretching uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.• Beneficial to facilitate co-activation of muscle groups to dynamically control movement
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| ACTIVE STRETCHING | process of using agonists and synergists to dynamically move the joint into a range of motion. Utilizes reciprocal inhibition of the functional antagonist(s) Mechanism: 5-10 reps Hold 2-4 seconds Beneficial to activate isolated muscle groups to assist ROM
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| CORRECTIVE FLEXIBILITY TRAINING • SMR | – Calves / Peroneals – Hamstrings – TFL / IT-band – Quadriceps – Adductors – Piriformis – Thoracic spine – Latissimus dorsi
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| CORRECTIVE FLEXIBILITY TRAINING - STATIC STRETCHES | – Gastrocnemius – Adductor (standing) – Hip Flexor (kneeling) – Latissimus dorsi – Pectoralis major – Cervical extensors
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| Feet Turn Out | Lateral calf complex, biceps femoris (short head)
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| Knees move in | Adductor complex, biceps femoris, TFL/IT
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| Forward Lean | Calf complex, hip flexor complex
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| Low Back Arches | Lat dorsi, hip flexor, ES
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| Arms Fall Forward | Teres major, Pecs, Lats
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Created by:
forwardmotion26
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