FLEXIBILITY

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FLEXIBILITY

• Why is it Important?

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Flexibility-Definition

• Flexibility is the term used to express the range
  of movement around a joint.
• The flexibility of a joint depends upon many
  variables including, 
• the extensibility (ability to extend without
  causing tissue damage) and
• elasticity (ability of muscle to return to its
  original size and shape after being stretched or
  shortened).
• Mobility increases in a joint through use, if
  joints are used to moving then synovial fluid
  increases allowing the joint to move with ease.
• Disease to joints can make life very
  uncomfortable and painful.
• Disease also limits the range of movement through
  a joint, as does poor flexibility of the muscle
  groups.

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The Who, When, Why, and How of Flexibility

• Who Everyone can learn to stretch, regardless of
  age or flexibility.
• When ANY time is a good time
• In the morning
• After sitting or standing for long periods
• Any time you feel tense or stiff
• At odd times like watching T.V., reading, or
  sitting and talking
• Why As you age, your muscles tighten and range
  of motion in a joint can be minimized. This can
  put a halt to active lifestyles and even hinder
  day- to- day , normal motions. A regular
  stretching program can help lengthen your muscles
  and restore youthful activity.
• To relax your mind and "tune up" your body
• To preserve range of motion
• To maintain flexibility

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The Who, When, Why, and How of Flexibility--Contin
ued

• To prevent injury during exercise
• To prepare the muscles for more vigorous activity
  
• To help develop body awareness
• To promote circulation
• How
• Frequency At least 3 days per week
• Intensity To a position of mild discomfort
• Duration Hold stretch for 10 seconds working up
  to 30 seconds
• Repetitions Perform 3-5 for each stretch
• Stretch slowly and smoothly Never bounce
• Maintain normal breathing during each movement
• Focus attention on muscle being stretched try to
  limit movement in other body parts
• Feel the stretch, but dont strain by stretching
  too far

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Flexibility--Types

• There are different types of flexibility.
• The ones which involve motion are called dynamic
  and the ones which do not are called static.
• The different types of flexibility are
• dynamic flexibility(also called kinetic
  flexibility) is the ability to perform dynamic
  (or kinetic) movements of the muscles to bring a
  limb through its full range of motion in the
  joints.
• static-active flexibility(also called active
  flexibility) is the ability to assume and
  maintain extended positions using only the
  tension of the agonists and synergists while the
  antagonists are being stretched. For example,
  lifting the leg and keeping it high without any
  external support (other than from your own leg
  muscles).
• static-passive flexibility(also called passive
  flexibility) is the ability to assume extended
  positions and then maintain them using only your
  weight, the support of your limbs, or some other
  apparatus (such as a chair or a barre). Note that
  the ability to maintain the position does not
  come solely from your muscles, as it does with
  static-active flexibility. Being able to perform
  the splits is an example of static-passive
  flexibility.

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Flexibility--Stretches

• Pictures of the different muscle stretching
  exercises to increase your flexibility follow

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The "Spinal Twist"

• While seated, extend the left leg in front of
  you. Bend your right leg, placing your right foot
  on the outside of the left knee. Extend your
  right arm behind you to support your body. Place
  the left arm on the outside of the right leg.
  Slightly twist the torso using your left arm
  until you feel the stretch in your side. Hold for
  10-30 seconds. Stretch the other side.

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Hamstring Stretch

• While seated, extend your left leg in front of
  you. Bend your right leg, placing the bottom of
  your foot on the inside of the left knee. Place
  your right hand on top of your left hand. While
  keeping the lower back straightened, reach toward
  your left foot. Hold this for 10-30 seconds.
  During this stretch, keep the foot of the
  straight leg upright with the ankle and toes
  relaxed. Repeat for the right leg.

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Calf Stretch

• While standing, place your left foot near the
  wall. Bend forearms and rest them against the
  wall. Keeping the right foot flat on the floor,
  move right leg back until you feel the stretch in
  the calf muscle. Hold an easy stretch for 10-30
  seconds. Do not bounce. Stretch the other leg.

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Chest Stretch

• Place flat palm of right arm against a wall.
  Slowly rotate forward until you feel the stretch
  in your chest. Hold the stretch for 10-30
  seconds. Stretch the other side.

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Shoulder Stretch

• Extend your left arm in front of your body. Using
  the left wrist, place the right wrist underneath
  and pull inward toward your body, while keeping
  the left arm extended. Hold for 10-30 seconds.
  Stretch the other side.

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Quadriceps Stretch

• Supporting your body with your left arm against a
  solid object, grab your left toes with right arm.
  Pull your heel up to your buttocks until you feel
  the stretch in your thigh. Hold for 10-30
  seconds. Stretch the other side.

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Forearm Stretch

• Extend your right arm. Using your left hand, pull
  your finger tips back toward your body until you
  feel the stretch in your forearm. Hold the
  stretch for 10-30 seconds. Repeat using the other
  arm.

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Triceps Stretch

• Bend the right arm while placing your fingers in
  the middle of the back. Using the left arm, pull
  your right elbow backward until you feel the
  stretch in the back of your arm. Hold it for
  10-30 seconds. Stretch the other side.

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Inner Thigh Stretch

• While seated, pull both feet inward toward the
  body. Grab your feet with your hands, while using
  the elbows to press downward slightly on the
  knees. You should feel this stretch in your inner
  thighs. Hold for 10-30 seconds.

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"Cat" (Back) Stretch

• To stretch the upper back, hands and knees should
  be on the floor. Just as a cat would do, slowly
  lift your back up toward the ceiling and hold in
  place for 10-30 seconds.

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Lumber or Lower Region of the Back

• Lie on your back and bring your knees in close
  towards your chest. Grip below the knee joint to
  increase the stretch. ( avoid griping the joint
  of the knee)
• If you cannot reach over the top of your legs
  hold the back of the thighs or alternatively
  relax in a curled position.
• Hold this stretch for 15 30 seconds

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Lower Back and Waist

• Lie on your back, bend your knees and take them
  over to one side. Keep your shoulders on the
  floor if possible.

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Gluteal or Buttock Stretch

• Performed in a seated position. Sit upright with
  your legs stretched out in front of you. Bend one
  leg (a) and place it over the top of the straight
  leg (b). Put the sole of the foot of leg (a) on
  the floor and hug the knee towards the chest.
  Feel the stretch in the buttocks on the side of
  leg (a)

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Flexibility--Summary

• Flexibility training as part of overall
  programming for this group of individuals would
  result in less injury.  
• Flexibility is of importance for all individuals
  seeking to enhance their well-being.
• Reduces injury
• Maintains independence in the older adult
• Daily living activities performed easily
• Reduces stiffness
• Improves posture
• Allows the body to move as it is designed to do