42

CHAPTER III: FLEXIBILITY TRAINING

Lesson 1
What is Flexibility?

INTRODUCTION
Flexibility can be termed as the ability of your joints and body
parts to execute their full range of motion. Flexibility is required in all
your day-to-day activities such as bending, walking, lifting, etc. Being
flexible allows your muscles to remain mobile. But, like most things,
flexibility decreases with age and it is very important to include
flexibility exercises in your daily workout regimen. https://yhoo.it/2KFnwnq

As you age, your muscles naturally lose strength and size and can become less
supple and stiffer. This can affect the range of movement around your joints, which may
lead to stiffness in the muscles and joints. It is this loss of tissue elasticity that can cause
muscles and joints to tighten up.

LEARNING OUTCOMES

Understand what flexibility and stretching is.

Identify the different types of stretching.

Let’s See What‘s On Your Mind

Direction: Picture analysis

1. 2. 3. 4.

https://bit.ly/3iO94pM
https://bit.ly/3pwLWPj https://bit.ly/2NwXqUx
https://bit.ly/3qTybKI

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Let’s Connect the Dots

1. Based on the activity above, what have you observe on the given pictures?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. What do you think are the reasons why do people perform those activities?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

3. If the given pictures will be performed by an a group or individual does it

require flexibility? How could you say so?

______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

Let’s Talk About It

WHAT IS FLEXIBILITY?

Flexibility is the ability of your muscle or your body part

to relax and allow stretch and stress forces. Certain factors
influence your flexibility, such as age, gender or physical
activity. The amount of flexibility will determine the range of
motion or the full movement potential of a joint.

The range of motion, or the degree of movement, at a joint is affected by your

muscles, tendons, ligaments, and bones. Every joint has a unique function and should
only move through specific movement sequences. Some joints are meant to bend through
a minimum range of motion to keep the muscles, tendons and ligaments active, and,
therefore, preventing atrophy or excess tension. Through consistent stretching, you can

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maintain an ideal range of motion. When you learn fundamental stretch exercises, you
can train your body to move and feel better.

According to the U.S. National Library of Medicine, flexibility diminishes with age.
Natural degenerative changes occur, including joints becoming stiffer and less pliable.
Fluid in the joints decrease and cartilage gets worn away. Normal aging creates change
in the muscle and the nervous system, causing the muscle to have less toning and ability
to contract. The muscle becomes more rigid and less toned, even with regular exercise.
With the proper medical consultation, senior citizens can develop a daily stretch routine
for maintaining the quality of life based on their specific health conditions.

Another interesting fact is females are more flexible than males. Individual
research studies performed by The Canadian Journal of Applied Sport Sciences
(Bell/Hoshizaki, 1981, Dec. 6) and Ergonomics (Doriot/Wang, 2006, Feb. 22) separately
found that women have a significantly greater range of motion than men. The study found
the female body has minor differences in joint structure and connective tissue (i.e. muscle,
tendons, and ligaments) than the male body, permitting the increased degree of
movement.

Physical activity plays another important part of flexibility. According to a study by

the National Center for Biotechnology, more physically active people have better flexibility
than non-active individuals. A sedentary lifestyle, or lots of sitting and inactivity, contributes
to stiff joints and a shorter range of motion. Of course, not all activity improves overall
flexibility. In fact, certain repetitive movements lead to muscular imbalances creating
discomfort, pain or even injury. Properly stretching overworked muscles helps restore
muscular balance and may decrease the risk of injury.

STRETCHING

Stretching is an exercise in pulling a body part away from

its anatomically neutral position or your natural, relaxed position.
Through proper stretching with the right amount of force and
consistent efforts, benefits include:
https://yhoo.it/3658BKD
returning muscle to its resting state after exercise
maintain joint range of motion
provide temporary relief from exercise-induced soreness
decrease potential of injury
improve blood circulation with some stretches
burn more calories than at rest
improve posture
Knowing the 3 types of stretching and when to do the important for you to reap the
rewards. Otherwise, you increase the likelihood of injury when doing the wrong kinds of
stretches at the wrong time.

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TYPES & TIMING OF STRETCHING

Static, dynamic and ballistic stretching are the three types of stretching. This
chapter primarily covers static stretching—the simplest form of flexibility training. I briefly
discuss dynamic stretching and how it’s more than holding or rapidly dipping in and out of
a position. Then, I explain the dated concept and dangers of ballistic stretching.
Additionally, I recommend a few inexpensive fitness tools to enhance your
flexibility training. Some stretch tools are, as simple as, a chair or wall. Other tools have a
small cost, like straps or foam rollers.

As with any type of fitness activity, stretching comes with a few precautions for
safety and effectiveness. The articles I listed in the introduction are correct in the
implications of danger. People with special needs, conditions and injuries need to consult
their doctor before beginning these stretch exercises. Read all the way through the book
before starting any of this routine to see if stretching is appropriate for you.

 Static Stretching

The type of stretch primarily

covered in this book is static meaning to
hold in place. In static stretching, you
move into a position and hold. Even
though static stretching is the most
commonly used type of flexibility training,
it is also the most misunderstood and
https://yhoo.it/3iyf6uC
misused form of exercise. https://yhoo.it/2LT2yCh
Research has shown a pre-workout static stretch routine does not improve
exercise performance, increase blood flow or decrease the likelihood of injury. So, static
stretching is not an adequate warm-up for the body.
The best time for static stretching is after a workout or as a standalone routine.

A few static stretch methods include:

1) Static passive - An outside force or object is used to

assist with applying the stretch. This type of stretch is
great for all fitness levels.
Timing: Hold position for 20-30 seconds. After the first
7 seconds, relax the targeted area and sink deeper into
the stretch. It’s okay if you can’t stretch further— https://bit.ly/39bLv79
practice makes perfect.

Example: When you bend and touch your toes, you

are doing so without the effort of activating your muscles to
get into position. Also, using a strap to pull your body into a
position is a static passive stretch.

2) Static active - The strength of one muscle group is used

to hold the stretched muscle in place. This type of stretch is
for experienced exercisers since it requires more balance, https://bit.ly/2N
body position awareness and control.
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Timing: Hold position for 5-10 seconds at a time.

Example: From a standing position you extend one leg out in front
you and hold it. This is a static active stretch. It requires the muscle on the
front of your leg to stretch the muscle on the back of your leg.

3) Isometric - This is also known as a static contraction of a

muscle. An isometric stretch is when you get into a stretch
position, then contract the stretched muscle. This stretch
should be used with caution and with supervision if you aren’t
experienced. You may injure your tendons, ligaments or
joints if you contract the stretched muscle too much.
Isometric stretching is not recommended for anyone under
18 years old. Once again, this type of stretch is for more
https://bit.ly/2K
experienced exercisers.
Timing: Get into position, and then contract the affected area for 10-15
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seconds. Repeat this movement 2-5 times for the best results.

Example: Any exercise can be used as an example when you just

hold position and your muscles contract to keep still.

4) Proprioceptive neuromuscular
facilitation (PNF)- Considered the best
stretch for improving joint range of motion,
the PNF stretch is a blend of static passive
and isometric stretching. PNF stretching
requires a trained professional to assist the https://bit.ly/3p
movement safely. The pro moves a person’s body part to a point of mild
discomfort. This passive stretch is held for 10 seconds. fHxzL

On instruction, the person pushes against the professional’s hand. The

person should apply just enough force so that the body part remains static.
The hold lasts for 6 seconds. The athlete then relaxes as the professional
completes a second passive stretch held for 30 seconds. The body part
should move further than before. Another way is for the professional to
have the active muscle complete its full range of motion in a contracted
state, then relax as the part is moved back into position.

Timing & Example: For the sake of safety, please have your doctor refer
you to the best professional for your particular needs.

 Dynamic Stretching

Dynamic stretching is movement-specific exercises that

warm up the muscles and prepare the body for specific
activities.
https://yhoo.it/394dUvS
This type of stretch uses a slow, controlled movement using multiple muscle
groups within their range of motion. Dynamic stretches help lubricate joints and increase
muscle temperature and is the one exception to stretching as a pre-workout routine.

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Since the vast number of dynamic stretches would take up volumes of books, I
only touch on this topic. Essentially, most traditional bodyweight exercises are dynamic
flexibility exercises when you go through the full range of motion at a slower pace than
usual. Excellent examples of dynamic stretching are in Component 1: Warm-Up of the 90-
DayHome Workout Program.

Join a fitness club, gym or private studio that hosts classes for Yoga, Tai Chi or
Qigong (pronounced chi-gong). These group classes have dynamic and static stretch
exercises for developing flexibility and mobility. An experienced instructor provides verbal
and visual cues, as well as, encouragement while making adjustments according to your
fitness level.

You may notice soreness or muscle fatigue after your workout sessions. There are
two types of muscle soreness:
Post-workout muscle soreness that quickly fades after a session
Delayed onset muscle soreness (DOMS) is the soreness felt 24-48 hours after a
workout. This condition is believed to be caused by microscopic tears in the connective
tissue in the muscle following intense exercise sessions.

Stretching is one of many ways to alleviate the tension from DOMS. However, this
is only a temporary fix and has not been proven to aid or speed up recovery. At the very
least, you may relieve tension and maintain your joint range of motion right after a workout.

Injury prevention is currently thought to be a benefit in stretching, but no scientific

evidence confirms this theory. Some research studies have shown no decrease in
exercise injury prevention and some institutions have even hypothesized that pre-workout
static stretching may actually increase your likelihood of injury, or at a minimum, diminish
exercise performance.

However, flexibility training is exercise, so you burn more calories stretching than
you do at rest. If you find you need a day off from intense exercising or a great way to
ease yourself into working out, then stretching is an excellent alternative as a standalone
routine.

Stretching can sometimes counteract any stiffness you have from chronic and
repetitive positions or movements. For instance, office workers spend their day seated at
a desk, so they would benefit from regular stretching to extend the shortened muscles in
the front of the body. Their focus would be on the front hips, shoulders, chest and neck
since this soreness felt 24-48 hours after a workout. This condition is believed to be
caused by microscopic tears in the connective tissue in the muscle following intense
exercise sessions.

Stretching is one of many ways to alleviate the tension from DOMS. However, this
is only a temporary fix and has not been proven to aid or speed up recovery. At the very
least, you may relieve tension and maintain your joint range of motion right after a workout.

Injury prevention is currently thought to be a benefit in stretching, but no scientific

evidence confirms this theory. Some research studies have shown no decrease in
exercise injury prevention and some institutions have even hypothesized that pre-workout

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static stretching may actually increase your likelihood of injury, or at a minimum, diminish
exercise performance.
However, flexibility training is exercise, so you burn more calories stretching than
you do at rest. If you find you need a day off from intense exercising or a great way to
ease yourself into working out, then stretching is an excellent alternative as a standalone
routine.

Stretching can sometimes counteract any stiffness you have from chronic and
repetitive positions or movements. For instance, office workers spend their day seated at
a desk, so they would benefit from regular stretching to extend the shortened muscles in
the front of the body. Their focus would be on thefront hips, shoulders, chest and neck
since these areas tend to be in a collapsed and rested state throughout the work.

 Ballistic Stretching

Absolutely under no circumstances should you use ballistic

stretching. This form of stretching uses the same positioning of static
stretching but employs a rapid bouncing in and out of the position.
Ballistic stretching can damage muscles, tendons and ligaments due
to the protective nature of the stretch reflex.
https://yhoo.it/3iBY8LQ

Also, called the myotatic reflex, this reaction is an automatic muscle contraction to a
sudden change in muscle length. The more sudden the change, the more the stretch reflex
engages to protect the muscle. To avoid triggering the stretch reflex, you always should
ease in and out of all stretches. The slower you move, the less apt the stretch reflex
activates.

In ballistic stretching, the stretch reflex nerves do not have time to properly disengage
due to the rapid movement. Therefore, the muscles you want to stretch don’t adequately
relax and are more susceptible to tears, sprains, strains and other more severe injuries.
Be cautious and avoid ballistic stretching altogether.

Some flexibility tools:

Stretch Strap

A strap is an excellent tool used to enhance

static stretching. A flexibility routine should not solely
rely on this device, but you can add the strap
intermittently for variety in your routine. As with all
stretching, apply only enough pressure on the
muscle to feel some tension. The stretch should be https://yhoo.it/3p8HR3w
slightly uncomfortable at worst yet never painful. https://yhoo.it/2Nra8Eu

The stretch strap is not a necessity and you can still adequately perform the stretch
routine without this tool. A word of warning: Avoid using this tool to apply too much tension.
More pressure does not mean greater improvements in flexibility. Use this tool with care
and pay close attention to your body when using it.

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Foam Rolling

A foam roller complements your stretch routine or any

workout. This device is used for self-myofascial release (SMR)
or a form of self-massage. Myo- means muscle and -fascia
refers to the connective tissue that wraps and bundles muscle https://yhoo.it/3iCDiMn https://yhoo.it/2Y9woVf
together.

A myofascial adhesion, or scar tissue, is caused by stress, training, overuse,

under-use, movement imbalances or injuries[xxxviii]. This type of scar tissue can be
identified as knots in your muscle that cause discomfort. The scar tissue can restrict the
movement of myofascial and the overall mobility of the person
Foam rolling is like massaging yourself. With some of your body weight on the
foam roller, you roll over the knotted muscle. In essence, you break up trigger points and
soothe tight fascia while increasing blood flow and circulation to the area[xl].

How to Foam Roll

Get into position and slowly ease your weight onto the foam roller. Gently roll away
from your feet, and then toward your head. As you move, take note of the toughest area
or the knots in the muscle. When you have found the knot, hold your position on top of the
knot for 20-30 seconds. You may have some discomfort, but if it escalates to pain, lift
some pressure from the area. Too much pressure will not allow the area to relax. Once
the area has relaxed, roll above, below, and then through the knot 5-10 times each.

There are different types of foam rollers varying intensity. Choose a softer low-
density foam roller until you comfortably perform the exercises in this book. Switch to a
thicker density foam roller when you feel fewer benefits from the low-density foam roller.
Many companies manufacture at least three varieties in soft, medium and hard density
foam rollers. A thicker density does not indicate physical superiority nor does it break any
world records. If you find a foam roller density works for you, then keep using it.

Some people need a hard foam roller on some areas, but a lower density foam
roller on other more delicate areas. For instance, I use a thick density foam roller on my
back but have to use a softer density on my tight outer thighs. A thicker density foam roller
doesn’t work on an excessively tight area since the muscle won’t relax.
You may feel an immediate difference after your first use. And, with consistent use
of the foam roller, you may help relieve problematic areas and eliminate chronic
adhesions. Prioritize your time on problem areas and then focus on other areas you plan
to work during your exercise routine or sporting activity.

Foam Rolling Warning

Foam rolling should never be used if you have osteoarthritis, osteoporosis, blood
pressure issues or are on any blood thinner medications. Due to the positioning
requirements, avoid foam rolling if you have any back problems or prior injuries. If you
have difficulty supporting your bodyweight with your arms or legs, you may find this activity
to be too strenuous and should seek advice from your doctor or an experienced physical
therapist.

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Let’s Do It!
Direction: Perform the following activity, follow the direction. Video yourself while
performing the activity.
1. Sit and Reach Flexibility Test – the sit and reach test is perhaps the most
common flexibility test in use out there. The sit and reach measure the flexibility of
your lower back as well as the hamstring muscles. The sit and reach are an
important flexibility test because the areas simulated by this procedure are
implicated in lumbar lordosis, lower back pain and forward pelvic tilt. The traditional
sit and reach can also be used to measure the combined flexibility of the legs.

Sit and Reach Procedure – prepare a meter rule and a box about 30cm or 12 in
high.

Begin by sitting on the floor with your head and back against the wall. Your legs should be
straight ahead and your knees flat against the floor
Have someone assist you in placing the box flat against your feet. All while still keeping
your back and head against the wall, stretch your arms out towards the box.
Have the same person assist you in placing the ruler on the box, then, with arms stretched
out towards the box, have the person move the zero of the rulers to the end of your
fingertips. When this is achieved, you have the zero point and the test can begin.
While in the same position, lean forward slowly as far as you can while keeping your legs
flat on the floor and your fingertips level with each other.
Slowly reach the length of the ruler about 3 times. On the third attempt, your reach should
be as far as you possibly can, and you should hold the position for 2 seconds.

2. Groin Flexibility Test – another common type of flexibility test is the groin
flexibility test. This test measures the flexibility of your adductors.

Groin Flexibility Test Procedure: The equipment you will need will be a ruler or a
tape measure.

Begin by sitting on the floor with your knees bent, legs together and feet flat on the floor.
Proceed by letting your knees drop sideways as far as possible, all the while keeping your
feet firm together. The soles of your feet should be together in this procedure.
Then, clasp your feet with both hands as you proceed to pull your ankles as close to your
body as you possibly can.
Finish off by having someone measure the distance from your heels to your groin.

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3. Trunk Rotation Test – the trunk rotation test is a flexibility test that is used to measure
the flexibility of your trunk and shoulders.

Trunk Rotation Procedure: the only equipment you will need for this procedure is a wall
and a pencil or a piece of chalk.

Start by marking a vertical line on the wall. Then, proceed by standing with your back
towards the wall directly in front of the line. Your position should now be about arm’s length
away from the wall, while your shoulders and feet are wide apart.
Proceed by extending your arms out directly in front of you until they are parallel to the
floor. Proceed to twist your trunk to the right and touch the wall right behind you with your
fingertips. Do this while your arms stay extended and parallel to the floor. Then, turn your
hips, knees, and shoulders while not allowing your feet to move.
Mark the place where your fingertips have touched the wall. Measure this place’s distance
from the line. Remember that a point before the line is considered a negative score while
a point after the line is a positive score.
Repeat the same procedure with the left side of your body.

Let’s Dig Up More

Direction: Search other activities or flexibility exercises according to the table that is being provided.

Static Stretching Dynamic Stretching Ballistic Stretching

1._______________ 1._______________ 1._______________

2._______________ 2._______________ 2._______________

3._______________ 3._______________ 3._______________

4._______________ 4._______________ 4._______________

5._______________ 5._______________ 5._______________

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