2011 McGraw-Hill Higher Education. All rights reserved.

Flexibility and
Low-Back
Health
Chapter Five
2011 McGraw-Hill Higher Education. All rights reserved.
What Is Flexibility?
Flexibility is the ability of a joint to move through
its normal range of motion
It is a highly adaptable fitness component and
responds well when utilized as part of a fitness
program
Flexibility is joint specific, meaning that you must
work all major joints, not just a few
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2011 McGraw-Hill Higher Education. All rights reserved.
Types of Flexibility
There are two types of flexibility
Static Flexibility: ability to hold an extended
position at one end in a joints range of motion
Dependent on your ability to tolerate stretched muscles,
joint structure, and tightness of connective tissues
Most assessment tests are based on this type
Dynamic Flexibility: ability to move a joint
through its range of motion with little resistance
Important for daily activities and sports
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2011 McGraw-Hill Higher Education. All rights reserved.
What Determines Flexibility?
The flexibility of a joint is affected by the following:
Joint Structure (cannot be changed)
Hinge joint
Ball and socket
Heredity plays a part in joint structure and flexibility
Muscle Elasticity and Length
Collagen
Elastin
Elastic elongation
Plastic elongation
The Nervous System
Proprioceptors
Proprioceptive neuromuscular facilitation
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Basic Joint Structure
Figure 5.1
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2011 McGraw-Hill Higher Education. All rights reserved.
Benefits of Flexibility
Joint health
Prevention of low-back pain and injuries
Relief of aches and pains
Relief of muscle cramps
Improved body position and strength for sports
Maintenance of good posture and balance
Relaxation
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Creating a Successful Program
Safe exercises executed with most effective
techniques
Goal should be to attain normal flexibility in the
major joints
You achieve balanced flexibility by performing
stretching exercises regularly and by using a
variety of stretches and stretching techniques
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Applying the FITT Principle to Develop Flexibility
Frequency: 2-3 days per week (minimum)
Intensity: Stretch to the point of mild discomfort,
not pain
Time: Hold stretches for 15-30 seconds and
perform 2-4 times
Type: Stretching exercise that focus on major
joints
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Figure 5.2 The FITT Principle for a Flexibility Program
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Types of Stretching Techniques
Static Stretching
Ballistic Stretching
Dynamic (Functional) Stretching
Proprioceptive Neuromuscular Facilitation
(PNF)
Passive vs. Active Stretching
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Managing Low-Back Pain
More than 85% of Americans experience back pain at
some time in their lives
Low-back pain is the second most common ailment in the
United States, headaches being number one
Estimated cost is $50 billion a year
Back pain can result from sudden traumatic injuries, but is
more often the result of:
Weak and inflexible muscles
Poor posture
Poor body mechanics during activities
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2011 McGraw-Hill Higher Education. All rights reserved.
Function/Structure of the Spine
Provides structural support for the body
Surrounds and protects the spinal cord
Supports body weight
Serves as attachment site for muscles,
tendons, ligaments
Allows movement of neck and back in all
directions
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The Spinal Column
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Figure 5.4 Vertebrae and an Intervertebral Disk
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Core Muscle Fitness
Core muscles include those in the abdomen, pelvic
floor, sides of the trunk, back, buttocks, hip, and pelvis
There are 29 muscles attaching to the ribs, hips, spinal
column, and other bones in the trunk of the body
Core muscles stabilize the spine and help transfer
force between the upper body and lower body
Lack of core muscle fitness can create an unstable
spine and stress muscles and joints
Whole body exercises and exercises using free
weights or stability balls all build core muscle fitness
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2011 McGraw-Hill Higher Education. All rights reserved.
Causes of Back Pain
Back pain can occur at any point along your spine
Any excessive stress upon the spinal column can cause injury
and pain
Risk factors:
Greater than 34 years old
Degenerative diseases (arthritis or osteoporosis)
Family or personal history
Sedentary lifestyle
Underlying causes of back pain include:
Poor muscle endurance and strength
Excessive body weight
Poor posture or body position at rest
Poor posture body mechanics during activity
Previous injuries
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2011 McGraw-Hill Higher Education. All rights reserved.
Preventing Low-Back Pain
Maintain a healthy weight
Stop smoking
Reduce stress
Avoid sitting, standing, or working in the same
position for too long
Use a supportive seat and a medium-firm mattress
Warm up thoroughly before exercising
Progress gradually when improving strength and
fitness
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2011 McGraw-Hill Higher Education. All rights reserved.
Managing Acute Back Pain
Symptoms:
Pain
Muscle spasms
Stiffness
Inflammation
Treatment
Apply heat or cold
Over-the-counter anti-inflammatory medication (ibuprofen or
naproxen)
Gentle flexibility
Bed rest
See physician if pain doesn't resolve within a short time
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2011 McGraw-Hill Higher Education. All rights reserved.
Protecting Your Back
An exercise program designed to increase flexibility and
strengthen the legs, abdomen, and lower back can help
prevent low-back pain.
When sleeping:
Lie on your side with your knees and hips bent. If you lie on
your back, place a pillow under your knees.
When sitting:
Sit with your lower back slightly rounded, knees bent and feet
flat on the floor. Alternate crossing your legs or use a footrest
to keep your knees higher than your hips.
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Protecting Your Back (cont.)
When standing:
Keep your weight mainly on your heels, with one or both knees
slightly bent. Try to keep your lower back flat (not arched) by
placing one foot on a stool.
When walking:
Keep your toes pointed straight ahead, your back flat, head up
and chin in.
When lifting:
Bend at the knees and hips rather than at the waist and lift
gradually using your leg muscles.
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2011 McGraw-Hill Higher Education. All rights reserved.
Exercises for the Prevention and Management of
Low-Back Pain
Do low-back exercises at least 3 days per week
Emphasize muscular endurance
Do not do full range of motion spine exercises early in
the morning
Engage in regular endurance exercise
Be patient and stick with your program
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2011 McGraw-Hill Higher Education. All rights reserved.
FLEXIBILITY AND LOW-
BACK HEALTH
Chapter Five