FLEXIBILITY Why is it Important FlexibilityDefinition Flexibility is

FLEXIBILITY Why is it Important?

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, Ø the extensibility (ability to extend without causing tissue damage) and Ø 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.

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

The Who, When, Why, and How of Flexibility--Continued § § 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 don’t strain by stretching too far

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.

Flexibility--Stretches • Pictures of the different muscle stretching exercises to increase your flexibility follow:

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.

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.

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.

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.

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.

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.

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.

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.

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.

"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.

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

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.

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)

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. Ø Reduces injury Ø Maintains independence in the older adult Ø Daily living activities performed easily Ø Reduces stiffness Ø Improves posture Ø Allows the body to move as it is designed to do