Definition: Flexibility is the ability of joints to move through their full range of motion Flexibility is a component of Mobility Muscles and

FLEXIBILIT Y, MOBILITY AND POSTURE

FLEXIBILITY, MOBILITY AND POSTURE Definition: Flexibility is the ability of joints to move through their full range of motion Flexibility is a component of Mobility Muscles and Connective tissue are not flexible but Extensible

FLEXIBILITY, MOBILITY AND POSTURE Definition: Mobility is the ability to execute movement patterns without restriction or impairment Other elements play a factor: Balance, Coordination, Core Strength To improve mobility: Tissue quality, Stretch and Strengthen

FLEXIBILITY, MOBILITY AND POSTURE Typical Changes by age 70 (especially in women) 20-30% decrease in Hip Flexion 20-30% decrease in spine flexion [3] 30-40% loss of flexion in ankles

FLEXIBILITY, MOBILITY AND POSTURE Habitual Posture over time Surgery (changes in movement, scar tissue) Stress and Tension

FLEXIBILITY, MOBILITY AND POSTURE Consequence of this: Increased risk of falls Higher incidence of back and other pain Reduced function and quality of life

FLEXIBILITY, MOBILITY AND POSTURE Why this happens? We do lose elasticity in our muscles and tendons with age But Lack of movement and exercise reduces muscle Collagen extensibility binds down between the layers This then limits the joints range of motion

FLEXIBILITY, MOBILITY AND POSTURE Benefits of Improving Flexibility Better range of motion Reduced muscle tension, more relaxed Muscle contractions are smoother and easier more coordinated Blood circulation and air exchange Reduced soreness after exercise Reduced risk of injury

WHAT NOT TO DO Stretch past normal ROM Too Aggressive Excessive esp. during pregnancy Compensate Stretch weak muscles that are needed for joint support.

FLEXIBILITY, MOBILITY AND POSTURE Is resistance Structural or Soft Tissue?

TYPES OF STRETCHING Static Better during general day or after workout not before Dynamic Better before activity, try to replicate patterns you re about to train.

TYPES OF STRETCHING Static-less risk of exceeding normal ROM, less Passive- soreness assistance from person or device Active-muscle and/or joint moved through ROM Active Assistive-same as active but needs assistance PNF (Proprioceptive Neuromuscular Facilitation) Hold/Relax Contract/Relax

SOME FAVORITE S

SOME FAVORITE S

Dynamic TYPES OF STRETCHING Used to simulate specific patterns before activity More energy and attention required

TIPS Only stretch through natural range of motion, no pain/tingling Known or suspected Osteoporosis be gentle Breathing First: Sympathetic and Parasympathetic Add Tai Chi and Yoga Extensibility flexibility vs Tone

GUIDELINES Individual preference as to when. Warm up with light activity i.e. walk, march in place before. Recommended after sitting or standing for long periods [1,2] Research recommends 30-90s of slow sustained Gets past stretch elastic recoil and stimulates fiber reorganization Proper breathing. Inhale nose, exhale pursed lips Reposition slowly after and allow muscles to recover at natural length

GUIDELINES At least 2 days per week working to most days for trouble spots Stretch before bed, great way to unwind, relax and keep more of the stretch gains Rx. 10min Daily. Find your habit. Car stop light, Chair commercials on tv, after shower when warm grab wall or door jam chest stretch Mild soreness shouldn t last more than 24 hours, if so was too aggressive

BEYOND MUSCLES FOR FLEXIBILITY & MOBILITY

SOFT TISSUE WORK

ASSESSMENT LOWER BODY: SEATED HAMSTRING

ASSESSMENT UPPER BODY: BACK SCRATCH

POSTURE Yann Forget / Wikimedia Commons, GFDL, https://commons.wikimedia.org/w/index.php?curid=9590080

POSTURE The way in which we carry ourselves Sitting, Standing, Walking, Lifting, etc.. Repetitive unhealthy patterns can cause pain, injury and ongoing physical compensations Fix patterns before repetitively loading Running or walking. Wobbly wheel

Hip Flexors POSTURE AND ALIGNMENT Overactive and Weak (tight doesn t mean strong) When weak, other muscles and tissue get involved Alignment- Gives greater strength to the structure

POSTURE AND PATTERNS Common Example Back Pain: Hip flexors overactive, weak glutes, weak front side core, tight erectors Circus Tent

Wea k Common Example Back Pain: Overac tive

Wea k Common Example Back Pain: Overac tive

What is the best Sitting Position?

BREATHING Lungs Expand activates Deep muscles and Deep myofascial System Facilitates healthy movement deep inside the body Changes CNS state so body is receptive to stretches

[1] [2] [3] Garfin SR, Tipton CM, MuBarak SJ, et al. Role of fasica in maintenance of muscle tension and pressure. J Appl Physiol 51:317-319, 1981. Bueche F. Principles of Physics. 2 nd ed. St. Louis: McGraw Hill, 1972:194-195 Chodzko-Zajko,Wojteck J.; Proctor, David N.; Fiatarone Singh, Maria A.; Minson, Christopher T.; Nigg, Clauido R.; Salem, George J.; Skinner, James S.; Medicine & Science in Sports Execise. 41(7):1510-1530, July 2009. doi: 10.1249/MSS.0b013e3181a0c95c