Flexibility and the Benefits.

Flexibility is the maximum ability to move a joint through a range of motion. The sit and reach test is used to assess lower back and hip flexibility. It has been noted that poor lower back and hip flexibility, coupled with poor abdominal strength/ endurance, can contribute to development of muscular lower back pain. Progressive loss of flexibility begins during young adulthood. Degeneration of joints, especially in the spine is often found in the elderly and loss of flexibility has been found to increase the risk of falls and other injuries. People of every age and body type can learn to stretch and benefit from a regular stretching program. Benefits of Increased Flexibility ~ Reduced muscle tension and increased relaxation ~ Maintain ease of movement ~ Improved coordination by allowing for greater ease of movement ~ Increased ROM ~ Injury Prevention ~ Improvement and development of body awareness ~ Improved capability for circulation and air exchange ~ Decreased muscle viscosity, causing contractions to be easier and smoother ~ Decreased soreness associated with other exercise activites Contraindication for Flexibility Training ~ Motion limited by bony block at a joint interface ~ Recent unhealed fracture ~ Infection and acute inflammation, affecting the joint, or surrounding tissue ~ Sharp pain associated with stretch or uncontrolled muscle cramping that occurs when attempting to stretch ~ Local hematoma as a result of an overstretch injury ~ If contracture (desired functional shortening) occurs requiring stability to a joint capsule or ligament ~ If contracture is intentional to improve function particularly in clients with paralysis or severe muscle weakness Precautions for Flexibility Training ~ Stretch a joint through limits of normal ROM only ~ Do not stretch at healed fracture sites for 8-12 weeks post fracture; after which, gentle stretching may be initiated. ~ Pg 457