CHAPTER 6 FLEXIBILITY AND LOWBACK FITNESS COMING UP

CHAPTER 6 FLEXIBILITY AND LOW-BACK FITNESS

COMING UP IN THIS CHAPTER 2 Identify factors that affect your flexibility List the benefits of flexibility Assess your flexibility Develop a flexibility training program Identify ways to protect and care for your back

Factors Affecting Flexibility 3 Q Why are some people more flexible than others? Flexibility is the ability of a joint to move through its full range of motion Varies from person to person Both too little and too much can be detrimental The goal of flexibility training is to move a joint through its normal range of motion (ROM) without pain or limitation

Joint Structure 4 Q Why are some of my joints more flexible than others? Some of your joints (where two bones meet) are designed to have a greater ROM than others Flexibility also varies from joint to joint due to other factors More…

Joint Structure 5 Synovial joints move more freely Cartilage cushions the ends of bones that meet in the joint A joint capsule surrounds the joint; the inner layer secretes synovial fluid Ligaments connect bones and joints and provide stability Muscles connected to tendons around the joint contract and move the bones

FIGURE 6 -1 BASIC STRUCTURE OF A JOINT 6

7 Connective Tissues and Nervous System Action Q How can I be more flexible? You become more flexible by increasing the range of motion in a joint Flexibility is affected by: Length of tissues Connective tissue changes Collagen Tolerance of stretching After holding a stretch, then repeating, you begin to feel less pain when you apply the same force

Injury and Disease 8 Q I recently recovered from a knee injury and don’t have the same movement. Will I get it back? Recovery Flexibility from acute injuries is likely and strength exercises will help Osteoarthritis Strengthening and stretching exercises will help stabilize joints and increase ROM

Genetics 9 Q Do double-jointed people have a higher flexibility level than others? Some people are more flexible than others Some genetic basis Hypermobility Hypermobile joints are less stable and can be more prone to injury and arthritis

Sex 10 Q Are women more flexible than men? In general, women are more flexible Due to anatomical and hormonal differences

Use and Age 11 Q Why are people less flexible as they get older? “Use it or lose it” It is hard to differentiate between the effects of aging and disuse Without regular ROM activities, tissues may shorten and tighten People of any age can benefit from a flexibilityexercise routine

Benefits of Flexibility 12 Improved performance Reduced risk of injury Other benefits of flexibility and stretching exercises

Improved Performance 13 Q Will flexibility help me play basketball better? For activities in which joints move through the full range of motion, stretching may improve performance Flexibility affords greater efficiency of movement More…

Improved Performance 14 Different sports require different amounts of flexibility for optimal performance Hypermobility can increase the risk of injury and reduce the speed, strength, and power needed for a sport Flexibility Such enables you to perform daily activities as lifting a back pack, backing the car up, hanging a picture

Reduced Risk of Injury 15 Q Does stretching prevent injuries? It depends 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 It may help reduce certain injuries in non-athletes It can be key to rehabilitation after an injury It is important for good posture, which reduces joint strain Flexibility in joints is critical as you age

16 Other Benefits of Flexibility and Stretching Exercises Q I feel better when I stretch after a workout. Does stretching help me relax? Stretching enhances the relaxed physical state Reduced muscle tension, blood pressure, and breathing rate Improved mood, reduced stress, relaxed state Stretching can be used to treat exercise-associated muscle cramps

Assessing Your Flexibility 17 Q How is flexibility rated? How flexible should I be? There is no single test to assess flexibility Flexibility is specific to each joint The No most common test is the sit-and-reach test ROM of hamstrings, primarily measures are associated with peak performance You should aim to achieve and maintain a normal range of motion in all major joints

TABLE 6 -1 FACTORS THAT AFFECT FLEXIBILITY TESTS 18

Putting Together a Flexibility Program 19 Q What is the best way to stretch? What are the different kinds of stretches, and what are the benefits of each? To put together a safe and effective program, consider the types of training, and then apply the FITT formula Training techniques: Static stretching Ballistic stretching Dynamic stretching Proprioceptive neuromuscular facilitation (PNF)

Putting Together a Flexibility Program 20 STATIC STRETCHING A slow and steady stretch with a hold at the end of the range of motion Active stretching Take an active role by contracting the muscles opposite to those being stretched Passive Outside stretching force assists in the stretching

FIGURE 6 -2 ACTIVE VERSUS PASSIVE STRETCHING 21

Putting Together a Flexibility Program 22 BALLISTIC STRETCHING Uses quick, jerky or bouncing movements to move joints to the end of their range of motion Uses Not the momentum of the body recommended for most people Greater Benefits potential for injury athletes involved in ballistic movements Lunging, throwing, batting, or kicking

Putting Together a Flexibility Program 23 DYNAMIC STRETCHING Controlled movement through the active range of motion of a joint Useful as a prelude to other activities Elevates body and muscle temperatures Prepares the body for optimum performance

Putting Together a Flexibility Program 24 PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF) Originally developed for rehabilitation Affects both connective tissues and nerves in order to increase flexibility Combines muscle contraction and stretching Some PNF stretches require a partner or another source of resistance Two basic PNF techniques: Contract-relax-opposite contract

FIGURE 6 -3 CONTRACT-RELAX PNF STRETCH OF THE HAMSTRING 25

TABLE 6 -2 COMPARISON OF STRETCHING TECHNIQUES 26

Applying the FITT Formula 27 Q Can stretching hurt my muscles? How often should I stretch? Stretching Apply can hurt muscles if done incorrectly the FITT formula Frequency: At least 2– 3 times a week May increase frequency with experience

Applying the FITT Formula 28 Q How do I determine the right amount of stretch? And how long should I stretch? Intensity: Stretch to the point of slight tension or mild tightness but not discomfort or pain Once you reach your threshold, move slightly beyond it Time: Total time of the session: 10– 15 minutes Each static stretch should be done four times, and held for 15– 60 seconds each

Applying the FITT Formula 29 Q Is stretching considered physical activity? Stretching is physical activity However, it does not count toward daily or weekly aerobic or muscle-fitness goals

Applying the FITT Formula 30 Q What are the best stretches? Are there any stretches that are unsafe? Type: Perform a stretch for each major muscle/tendon group or joint: neck, shoulders, upper and lower back, pelvis, hips, and legs Apply the principle of specificity Avoid stretches involving full bends of the knee, significant arching or rounding of the lower back, or pressure on the neck

TABLE 6 -3 FLEXIBILITY AND TRAINING PRINCIPLES 31

FIGURE 6 -4 TYPES OF STRETCHES TO AVOID— AND SAFER ALTERNATIVES 32

Low-Back Fitness 33 Q Why did my mother always nag me to sit up straight? Other than making me look a little better, what difference does it make? Poor posture not only gives the appearance of low self-esteem and apathy, but it can also have negative effects on your health

Structure and Function of the Spine 34 The spinal cord is a long, thin bundle of nerves, fluid, and support cells that extends from the brain down the back The spinal cord is enclosed in the spinal column: Five sections of 33 individual vertebrae Cervical (neck) Thoracic (upper back) Lumbar (lower back) Sacrum Coccyx (tailbone) More…

Structure and Function of the Spine 35 The upper three vertebrae sections differ from the bottom two Intervertebral disks: flat, elastic, gel-filled disks that act as shock absorbers Processes: form synovial joints

Structure and Function of the Spine 36 The spine has several functions Provides structural support for the body Allows the upper body to bend and twist Protects the spinal cord and the roots of nerves Serves as an attachment site for muscles, tendons, and ligaments Supports and distributes much of the body’s weight Absorbs impact and helps maintain balance

FIGURE 6 -5 THE SPINE 37

FIGURE 6 -6 VERTEBRAE AND INTERVERTEBRAL DISKS 38

39 Understanding Body Mechanics and Good Posture Q What does body mechanics mean? Body mechanics: application of basic mechanical principles to the human body Closely related to body mechanics is posture: the position of body parts in relation to one another

40 Understanding Body Mechanics and Good Posture Q I think I have pretty good posture. Is there a way to tell? Good posture is essential for optimal body function Good posture means that the body is properly aligned See Lab Activity 6 -3

41 Understanding Body Mechanics and Good Posture Q I’ve been told my headaches are probably caused by bad posture. Could this be true? Poor posture can lead to headaches and other health problems Poor posture has many causes: Hereditary or congenital Ill-fitting clothes, inappropriate furniture, excessive sitting and standing in place Fatigue, excess weight, weak muscles, emotional issues

42 Understanding Body Mechanics and Good Posture Q How can I improve my posture? Think about your posture; awareness is key Improve strength and flexibility in muscles surrounding the spine Static posture: standing or sitting straight Dynamic posture: alignment of the body when in motion Use a stance and movements that are mechanically efficient and least stressful on your body

43 Prevention and Management of Low-Back Pain Q What causes back pain? Proper low-back function is critical for almost all activities of daily living Pain may come from strains, spasms, soreness, or compression of nerves Acute pain and chronic pain Degeneration of intervertebral disks is a normal part of aging, and a contributor to back problems Sciatica

44 Prevention and Management of Low-Back Pain Many important risk factors for back pain are controllable Poor physical fitness Poor posture Overweight, especially around the middle A job that involves heavy lifting, twisting, or bending Smoking—past or current Stress and fatigue

45 Prevention and Management of Low-Back Pain Q What helps prevent back pain? Are there special exercises? Examine the list of risk factors and develop a plan Be physically active Build strength and flexibility in the back and core muscles Maintain a healthy diet Consume adequate calcium and vitamin D to keep bones strong, etc. Don’t smoke Manage stress effectively Practice good posture and body mechanics

FIGURE 6 -7 RECOMMENDED SITTING POSTURE AND COMPUTER PLACEMENT FOR DESKTOP AND LONG-TERM LAPTOP USE 46

Management of Back Pain 47 Q If you have back problems, what can you do to help them improve? Rest for a few days Take a safe dose of acetaminophen or a 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