Flexibility and Low-Back Health

Flexibility and Low-Back Health Flexibility – “the ability of a joint to move through its normal, full range of motion”. - Important for general health, fitness, and wellness. Type of flexibilities: - Static and Dynamic ● Static flexibility: Ability to hold an extended position at one end or point in a joint’s range of motion.depends on: - ability to tolerate stretch, structure of your joint, and the elasticity of muscles. Dynamic flexibility: ● Ability to move a joint through its range of motion against little resistance. ● Along with static flexibility, it also requires strength, and coordination. ● Dynamic flexibility is important for daily life activities and sport performance. ● Overall, Flexibility mainly depends on 3 major factors: 1. Joint (type and structure) 2. Muscle (Elasticity and Length of muscle) 3. Nervous system Joint Type: ● Synovial Joint - Ball-and-socket joints: greater degree of freedom (multidirectional). Like hip and shoulder. - Hinge joints: Limited degree of freedom E.g., elbow - Synchondrosis (bones joined by cartilage) Syndesmosis (bones joined with ligament) Joint Structure: Joint capsules: Semi elastic structures, gives joint strength and stability but limit the movement of joint, surrounds major joints. Cartilage and synovial fluid: These structures together provide smooth, frictionless movement and cushion effect. Ligament: present inside and outside the joint capsule provide stability to the joint (bone alignment). **** Gender and heredity also affect joint structure and flexibility. FIGURE 5.1: Basic joint structures Muscle Elasticity and Length: ● Muscles have major contribution in developing flexibility. ● The Connective tissues that envelops muscle are responsible for its flexibility attribute. - They constitute around 30% of muscle mass. - These connective tissues are mainly of 2 types: 1. Collagen: White fibers that provide structure and support in connective tissue 2. Elastin: Yellow fibers that make connective tissue flexible Elastic elongation: An acute effect of stretching. Temporary elongation of elastin and snap back to resting position as the stretch is released. Plastic elongation: A regular and gentle stretch causes Long-term change in the length in elastin. Nervous System Regulation: ● Proprioceptor: sensors that send information about the changes in the musculoskeletal systems to the nervous system. - When muscle is stretched, proprioceptors detect changes in muscle length and send signals to the C.N.S. Then CNS sends back the signals to resist the changes (reflex contraction of muscle). Nervous System Regulation: (part 2) ● Size of reflex depends on size of stretch (i.e. more the stretching size (intensity or speed), greater will be the reflex contraction). ● Rapid bouncy stretches may cause injury (stretching and reflex contraction both at the same time) ● This Nervous regulation is also the basis for Proprioceptive neuromuscular facilitation (PNF) stretching technique, and plyometric exercise. Benefits of Flexibility Exercises: ● Increases strength and quality of movement. ● Improves impaired mobility. ● Improves joint health and decrease injury risk: - When muscles and other tissues supporting a joint are tight, the joint faces more stresses. It can cause deterioration.eg excessive pressure on knee cap. May also lead to postural abnormalities, arthritis and other musculoskeletal disorder ● Prevents of Low-Back Pain and Injuries - Along with strength and flexibility of the back, good hip and knee flexibility are required to protects the spine from injury. - Over, or low flexibility can increase injury risk. Other Benefits of Stretching Exercise. ● Relief of aches and pains: by decreasing joint stiffness, reduces the symptoms of exercise induced muscle damage ● Relief of muscle cramps reduces electrical activity. ● Maintenance of good posture and balance ● Relaxation: may reduce mental tension, slow breathing rate, reduce B.P. Assessing Flexibility: ● Can Use “goniometer” for individual joint joint ● Most common general flexibility test “sit-and-reach test”, rates flexibility of muscles in the lower back and hamstrings. - Foot line is : 26cm ● Functional squat test / FMS Applying the FITT Principle: Frequency: ACSM recommends minimum of two or three days a week, more often is better. Intensity: Slowly apply stretch to your muscles to point of slight tension or mild discomfort Time (duration) ● Hold the stretch for 10 to 30 seconds ● As tension subsides, stretch a bit farther ● Rest: 30 to 60 seconds between the 2 repetition. ● 2 to 4 repetitions Types of Flexibility Exercise: (stretching techniques) ● Static, Ballistic, Dynamic, PNF Static stretching: The muscle is slowly and gently stretched and held in the stretched position. - Less reflex contraction signals from proprioceptors - Safe and effective. - Recommended after the exercise (when muscles are warmed). Ballistic stretching: The muscles are stretched suddenly in forceful bouncy movement. - High reaction from proprioceptors, injury prone, reflex contractions may reverse the effect of stretching. Dynamic stretching: The muscles are stretched by moving joints slowly through their range of motion in a smooth, controlled manner. - Also known as functional stretching. Like ballistic but no bouncy movements. (E.g. lunge walk.) ● More challenging than static. ● Can be used as functional strength exercise. (E.g. yoga, pilates: work on functional strength, and flexibility together.) Proprioceptive Neuromuscular Facilitation (PNF): Uses reflexes initiated by muscle and joint nerves to achieve greater training effects. ● Using PNF as stretching exercise: - Contract relax method: contract (20-75%max isometrically for 3-6 sec) – relax stretch 10-30 sec - Contract- relax- contract method: contract (20-75% isometrically-3-6 sec) – relax contract antagonist (opposite) muscle - stretch 10-30 sec. ● Passive stretching muscles are stretched by force applied by an outside source. ● Active stretching muscles are stretched by the contraction of the opposing muscles (provide nervous reinforcement in form of reflex) Making Progress: ● Should see some improvement after two to three weeks of stretching exercises. ● It May take two months to attain significant improvements (10-20% in many joints) ● Judge progress by noting body position while stretching