Transcript Flexibility
Flexibility & Postural Defects The ability of a joint to move through its full range of motion Types of Stretching Techniques Ballistic Stretching: Stretching the muscle suddenly in a repeated bouncing movement - elicits Myotatic Reflex (_____________) Static Stretching: Slowly stretching the muscle and then holding the stretch position without bouncing - elicits Inverse Myotatic Reflex (_____________________________) Stretching & Muscle Reflexes Myotatic Reflex (Stretch Reflex) Muscle spindles, specialized sensory receptors, located among muscle fibers detect and respond to the _______ and ______________ of stretch on a muscle - Sends message to spinal cord, which sends a message back to the muscle to __________ The Myotatic Reflex (Stretch Reflex) Stretching & Muscle Reflexes Inverse Myotatic Reflex (Stretch Reflex Inhibition) Golgi Tendon Organs, specialized sensory receptors, located within tendons detect and respond to _______ caused either by muscle contraction or by being stretched - Sends message to spinal cord, which sends a message back to the muscle to _______ Inverse Myotatic Reflex (Stretch Reflex Inhibition) Proprioceptive Neuromuscular facilitation (PNF) Incorporates the stretch reflex inhibition to better facilitate stretching Contract-relax-stretch pattern Developing Flexibility Frequency: __ to ___ days/week Intensity: Stretch to the point of discomfort, not pain Duration: Hold stretch position __ to __ seconds. Perform approx. 4 reps of each stretch Low Back Pain Low back pain can result from traumatic injuries, but is more often the long-term result of “weak” and “inflexible” muscles, poor posture, or poor body mechanics. Good Posture vs. Lordosis Lordosis-Excessive anterior curvature of the lumbar spine Weak Muscles ________________ ________________ Inflexible Muscles ________________ ________________ Pelvic Roll? Check for Lordosis Anterior Superior Iliac Spine Posterior Superior Iliac Spine Strengthen the Weak Muscles: Abdominals Hip Extensors Crunch Bridge Stretch the Inflexible Muscles Low Back Ext. Knees-to-Chest Hip Flexors Lunge Kyphosis-Excessive ________ curvature of the thoracic spine Weak muscles _______________ _______________ Tight Inflexible muscles _______________ Scoliosis- Lateral Curvature of the Spine Scoliosis 80% of scoliosis is idiopathic Other causes include, congenital spinal deformities, neuromuscular problems, leg length discrepancies, cerebral palsy, spina bifida, muscular dystrophy, etc. Most common: Adolescent 10-18 yrs Affects 2% women, .5% men Scoliosis – Signs & Testing Unequal shoulder or scapula (prominent) distance between arm and side Uneven waist ______________ (Adam’s Forward Bend Test) Check for Scoliosis Need for Early & Regular Screening at Home Degree of curve can progress as much as ___ to ___ degrees per month. If degree of curve exceeds 40 degrees then surgical intervention is usually required.