Flexibility by N2WpF6zI



Why is it Important?
• Flexibility is the term used to express the range of movement around a

• The flexibility of a joint depends upon many variables including,
     the extensibility (ability to extend without causing tissue damage) and
     elasticity (ability of muscle to return to its original size and shape after
      being stretched or shortened).

• Mobility increases in a joint through use, if joints are used to moving
  then synovial fluid increases allowing the joint to move with ease.

• Disease to joints can make life very uncomfortable and painful.

• Disease also limits the range of movement through a joint, as does
  poor flexibility of the muscle groups.
     The Who, When, Why, and How of
Who: Everyone can learn to stretch, regardless of age or flexibility.
When: ANY time is a good time
    In the morning
    After sitting or standing for long periods
    Any time you feel tense or stiff
    At odd times like watching T.V., reading, or sitting and talking
Why: As you age, your muscles tighten and range of motion in a joint can
  be minimized. This can put a halt to active lifestyles and even hinder
  day- to- day , normal motions. A regular stretching program can help
  lengthen your muscles and restore youthful activity.
    To relax your mind and "tune up" your body
    To preserve range of motion
    To maintain flexibility
         The Who, When, Why, and How of Flexibility--Continued

        To prevent injury during exercise
        To prepare the muscles for more vigorous activity
        To help develop body awareness
        To promote circulation
Frequency: At least 3 days per week
Intensity: To a position of mild discomfort
Duration: Hold stretch for 10 seconds working up to 30 seconds
Repetitions: Perform 3-5 for each stretch
      Stretch slowly and smoothly; Never bounce
      Maintain normal breathing during each movement
      Focus attention on muscle being stretched; try to limit movement in other
       body parts
      Feel the stretch, but don’t strain by stretching too far
•   There are different types of flexibility.
•   The ones which involve motion are called dynamic and the ones which do not
    are called static.
•   The different types of flexibility are:
•   dynamic flexibility—(also called kinetic flexibility) is the ability to perform
    dynamic (or kinetic) movements of the muscles to bring a limb through its full
    range of motion in the joints.
•   static-active flexibility—(also called active flexibility) is the ability to assume
    and maintain extended positions using only the tension of the agonists and
    synergists while the antagonists are being stretched. For example, lifting the
    leg and keeping it high without any external support (other than from your
    own leg muscles).
•   static-passive flexibility—(also called passive flexibility) is the ability to
    assume extended positions and then maintain them using only your weight, the
    support of your limbs, or some other apparatus (such as a chair or a barre).
    Note that the ability to maintain the position does not come solely from your
    muscles, as it does with static-active flexibility. Being able to perform the
    splits is an example of static-passive flexibility.

• Pictures of the different muscle stretching exercises to
  increase your flexibility follow:
The "Spinal Twist"

         • While seated, extend the left leg
           in front of you. Bend your right
           leg, placing your right foot on
           the outside of the left knee.
           Extend your right arm behind
           you to support your body. Place
           the left arm on the outside of
           the right leg. Slightly twist the
           torso using your left arm until
           you feel the stretch in your side.
           Hold for 10-30 seconds. Stretch
           the other side.
Hamstring Stretch
         • While seated, extend your left
           leg in front of you. Bend your
           right leg, placing the bottom of
           your foot on the inside of the
           left knee. Place your right hand
           on top of your left hand. While
           keeping the lower back
           straightened, reach toward your
           left foot. Hold this for 10-30
           seconds. During this stretch,
           keep the foot of the straight leg
           upright with the ankle and toes
           relaxed. Repeat for the right
Calf Stretch
      • While standing, place your
        left foot near the wall.
        Bend forearms and rest
        them against the wall.
        Keeping the right foot flat
        on the floor, move right
        leg back until you feel the
        stretch in the calf muscle.
        Hold an easy stretch for
        10-30 seconds. Do not
        bounce. Stretch the other
Chest Stretch

       • Place flat palm of
         right arm against a
         wall. Slowly rotate
         forward until you feel
         the stretch in your
         chest. Hold the stretch
         for 10-30 seconds.
         Stretch the other side.
Shoulder Stretch
        • Extend your left arm in
          front of your body. Using
          the left wrist, place the
          right wrist underneath and
          pull inward toward your
          body, while keeping the
          left arm extended. Hold
          for 10-30 seconds. Stretch
          the other side.
Quadriceps Stretch
         • Supporting your body with
           your left arm against a
           solid object, grab your left
           toes with right arm. Pull
           your heel up to your
           buttocks until you feel the
           stretch in your thigh. Hold
           for 10-30 seconds. Stretch
           the other side.
Forearm Stretch
        • Extend your right arm.
          Using your left hand,
          pull your finger tips
          back toward your
          body until you feel the
          stretch in your
          forearm. Hold the
          stretch for 10-30
          seconds. Repeat using
          the other arm.
Triceps Stretch
        • Bend the right arm while
          placing your fingers in the
          middle of the back. Using
          the left arm, pull your
          right elbow backward
          until you feel the stretch in
          the back of your arm.
          Hold it for 10-30 seconds.
          Stretch the other side.
Inner Thigh Stretch
          • While seated, pull both
            feet inward toward the
            body. Grab your feet with
            your hands, while using
            the elbows to press
            downward slightly on the
            knees. You should feel this
            stretch in your inner
            thighs. Hold for 10-30
"Cat" (Back) Stretch
          • To stretch the upper
            back, hands and knees
            should be on the floor.
            Just as a cat would do,
            slowly lift your back
            up toward the ceiling
            and hold in place for
            10-30 seconds.
Lumber or Lower Region of the Back

                 • Lie on your back and
                   bring your knees in close
                   towards your chest. Grip
                   below the knee joint to
                   increase the stretch. (
                   avoid griping the joint of
                   the knee)
                 • If you cannot reach over
                   the top of your legs hold
                   the back of the thighs or
                   alternatively relax in a
                   curled position.
                 • Hold this stretch for 15 –
                   30 seconds
Lower Back and Waist

          • Lie on your back,
            bend your knees and
            take them over to one
            side. Keep your
            shoulders on the floor
            if possible.
Gluteal or Buttock Stretch
             • Performed in a seated
               position. Sit upright with
               your legs stretched out in
               front of you. Bend one leg
               (a) and place it over the
               top of the straight leg (b).
               Put the sole of the foot of
               leg (a) on the floor and
               hug the knee towards the
               chest. Feel the stretch in
               the buttocks on the side of
               leg (a)
• Flexibility training as part of overall programming for this
  group of individuals would result in less injury.

• Flexibility is of importance for all individuals seeking to
  enhance their well-being.
        Reduces injury
        Maintains independence in the older adult
        Daily living activities performed easily
        Reduces stiffness
        Improves posture
        Allows the body to move as it is designed to do

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