Stretching for functional flexibility pdf


    Stretching & Flexibility presents the plans and instructions for a typical Gradually, the subsequent lessons build on these basic 'functional units of flexibility'. (c) - page 1 of 7 - Get Instant Access to PDF File: d7c3a0 Stretching For Functional Flexibility By Phil Armiger Mpt PDF EBOOK. In order to design an appropriate program of functional flexibility we must first of all Lucy and Gary stretching before engaging in a fun time of jogging.

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    Stretching For Functional Flexibility Pdf

    Stretching for Functional Flexibility: Medicine & Health Science Books @ Some readers may wish to use Stretching for Functional Flexibility as a referencefor stretches or basic muscle kinesiology. Others might wish to. range of motion needed to perform functional movements well. Static stretching can increase flexibility, but it does a poor job of addressing neurological.

    Stretching is a common activity used by athletes, older adults, rehabilitation patients, and anyone participating in a fitness program. While the benefits of stretching are known, controversy remains about the best type of stretching for a particular goal or outcome. The purpose of this clinical commentary is to discuss the current concepts of muscle stretching interventions and summarize the evidence related to stretching as used in both exercise and rehabilitation. Human movement is dependent on the amount of range of motion ROM available in synovial joints. In general, ROM may be limited by 2 anatomical entities: Joint restraints include joint geometry and congruency as well as the capsuloligamentous structures that surround the joint. Muscle provides both passive and active tension: Structurally, muscle has viscoelastic properties that provide passive tension. Active tension results from the neuroreflexive properties of muscle, specifically peripheral motor neuron innervation alpha motor neuron and reflexive activation gamma motor neuron. Obviously, there are many factors and reasons for reduced joint ROM only one of which is muscular tightness. Passively, muscles can become shortened through postural adaptation or scarring; actively, muscles can become shorter due to spasm or contraction. Regardless of the cause, tightness limits range of motion and may create a muscle imbalance. Clinicians must choose the appropriate intervention or technique to improve muscle tension based on the cause of the tightness. Stretching generally focuses on increasing the length of a musculotendinous unit, in essence increasing the distance between a muscle's origin and insertion.

    Ballistic stretching may cause damage to the joints.

    There are more advanced forms of static stretching, such as proprioceptive neuromuscular facilitation PNF , which involves both active muscle contractions and passive external forces. Static stretching is better at creating a more intense stretch because it is able to isolate a muscle group better[ citation needed ].

    But this intense of a stretch may hinder one's athletic performance because the muscle is being over stretched while held in this position and, once the tension is released, the muscle will tend to tighten up and may actually become weaker than it was previously[ citation needed ].

    Also, the longer the duration of static stretching, the more exhausted the muscle becomes. This type of stretching has been shown to have negative results on athletic performance within the categories of power and speed[ citation needed ].

    PDF Stretching for Functional Flexibility PDF Book Free

    Dynamic stretching, because it is movement-based, may not isolate the muscle group as well or have as intense of a stretch, but it is better at increasing the circulation of blood flow throughout the body, which in turn increases the amount of oxygen able to be used for an athletic performance. This type of stretching has shown better results on athletic performances of power and speed, when compared to static stretching[ citation needed ].

    However, both of these types of stretching have been shown to have a positive impact on flexibility over time by increasing muscle and joint elasticity, thus increasing the depth and range of motion an athlete is able to reach.

    They were tested on maximum sprinting ability and overall change in flexibility. Both static and dynamic stretching had a positive impact on flexibility but, whereas dynamic stretching had no impact on sprint times, static stretching had a negative result, worsening the time the participants were able to sprint the distance in. The goal of a flexibility program is to improve range of motion in the major muscle-tendon groups in accordance with individualized goals [ 4 ].

    For the majority of the aging population, the goals may not be related to athletic performance, but rather performance of functional abilities in activities of daily living.

    Nevertheless, there is relatively little research on the potential benefits of flexibility-specific training interventions for this population in that context. Therefore, the purpose of this systematic review is to investigate the functional outcomes of flexibility specific training in older adults. Methods 2. The Literature Search and Inclusion Criteria A search strategy was developed, where all reasonable expressions of the concepts of aging, flexibility, functional outcomes, and training interventions were considered see Appendix for a sample search strategy.

    The literature was searched up to January For this paper, healthy was operationally defined as community-dwelling and assisted living with the health and function and cognitive ability to participate in light physical activity interventions and complete physical function measures.

    Interventions targeting specific chronic conditions aside from arthritis and osteoarthritis were excluded from review. Despite their use in flexibility training, tai chi- and yoga-based studies were excluded from this paper because by nature they include strength components.

    Flexibility Training and Functional Ability in Older Adults: A Systematic Review

    The electronic search yielded citations. The citations and applicable electronic versions of the article where available were downloaded to an online research management system RefWorks, Bethesda, MD, USA.

    Screening Two reviewers independently RL, LS evaluated the articles for relevance using standard systematic review methodology leading to further consideration of 22 articles.

    Two reviewers independently completed standardized data extraction forms for each level of screening. Three levels of screening were utilized. Level 1 screening was based on article titles, Level 2 was based on the title and abstract, and Level 3 was a full text screening. The articles that progressed through to Level 3 were retrieved electronically or manually via the Canadian interlibrary system and were printed from electronic copy.

    Stretching & Flexibility – PDF

    Any cross-referenced articles from the reference section of Level 3 articles were hand-screened. Disagreements regarding inclusion were resolved through discussion with a third reviewer DP. Data Extraction Data from the included studies were extracted Table 1 and organized by the target muscle groups of the flexibility interventions.

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