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Not to be confused with stretching, flexibility is defined as the normal extensibility of all soft tissues that allow full range of motion of a joint. In other words, when recruited your muscles have the extensibility to move in all directions under the control of your central nervous system. It is important not to forget that flexibility and function are interdependent components; therefore, to gain desired flexibility, the stretching program must progress to multi-planar soft tissue techniques with optimal levels of neuromuscular control throughout a full range of motion. As you can now see flexibility is not stretching; various progressive stretching techniques make-up flexibility.

There are many stretching techniques, all of which are useful if applied correctly. Through progressive research and application, the NASM Performance Team has developed an Integrated Flexibility Training System for health professionals to gain the appropriate flexibility and apply the right stretch, in the right region, at the right time.

As shown in the IFT System there is three categories of flexibility:

WHY ARE THERE SO MANY STRETCHING TECHNIQUES?
…because they all work! All stretching techniques are based on neurophysiologic and mechanical principals, once understood; the assessment and stretching program can become individualized.

WHAT PRINCIPLES ARE APPLIED & HOW DO I PERFORM THE DIFFERENT TECHNIQUES?

Static Stretching: Passively taking a muscle(s) to the point of first resistance and holding the stretch for at least 20 seconds. Repeat 3 times.
Main Principle: Autogenic inhibition

Self-Myofascial Release Stretching: Utilizing an individual?s body weight and bio-foam roll, deep pressure is created and applied to tender areas within the soft tissue complex. Deep prolonged pressure should be held until tenderness is reduced by 50-75%.
Main Principle: Autogenic inhibition

Neurodynamic Stretching: Stretching techniques applied to neural structures, which improve neural extensibility. Any motion of the kinetic chain produces concomitant movement of the nervous system; therefore, optimal neural extensibility is required during functional activities to prevent abnormal movement patterns. Neurodynamic stretches are held for 1-2 seconds and applied 6-10 times.
Main Principle: Mechanical elongation

Special Note: Neurodynamic stretches are for qualified individuals only.

Neuromuscular Stretching: Stretching techniques involving active assisted stretching. The professional passively moves the limb to the first resistance barrier without compensations. The client then applies an agonistic contraction of approximately 25% effort for 7-10 seconds. After brief relaxation of this isometric contraction, the limb is moved into the newly acquired range of motion by the client?s antagonist contraction and the professional?s assistance (slight). The stretch is then held for 20 seconds and repeated 3-5 times.
Main Principle: Reciprocal inhibition

Active Isolated Stretching: The process of using agonists and synergists to dynamically move the joint(s) through a range of motion. This form of stretching establishes dynamic extensibility and neuromuscular control. Each stretch is performed under complete control and held for 2-5 seconds over 10 repetitions.
Main Principle: Reciprocal inhibition

Dynamic Stretching: Uses the force production of a muscle and the body?s momentum to take a joint through a full range of functional movement patterns. Dynamic stretching is the recommended form of stretching prior to exercise or performance as it improves motor unit recruitment, motor unit synchronization, rate of force production and overall neuromuscular efficiency. The client should perform each exercise for 1 set of 10 reps at a controlled speed.
Main Principle: Reciprocal inhibition
Passages taken from the article: A Simple Guide to Stretching by Lenny Parracino, CMT, PES Director-Education / R& D NASM www.nasm.org

FACTORS AFFECTING FLEXIBILITY

Each individual has a different level of flexibility. The following factors affect that level:

AGE: If you are over the age of 12, chances are you have already reached your "peak" for flexibility. However, just because your greatest flexibility level could have occurred then, it does not mean you can not still become more flexible than you ever have been. More importantly, everyone has some room for improvement. During teenage years flexibility tends to level off and then begins to decline. Somewhere around the age of 25, there are significant changes in connective tissue, and it is extensibility. Connective tissue becomes stronger, and begins to resist change. Of course that does not mean that flexibility can not be improved.

ACTIVITY LEVEL: The more active you are as you age, the greater your flexibility level will remain. Regular stretching throughout your life can cause your tissue to adapt and remain flexible, thus reducing wear and tear over time. As you understand it is very important to stretch before and after activities in order to prepare the muscles for the physical load that comes before an activity and bring them to their natural length after the activity. In other words, if you don't stretch often now, it?s time to start.

STRENGTH TRAINING: There is a misunderstanding that weight training decrease flexibility. This can be true only if stretching is NOT incorporated as part of the routine. By specifically stretching before weight lifting, between sets, and after weight lifting, there will not only be muscular development but almost no soreness in the recovery phase.

GENETICS: There is no substitute for the right DNA. If your parents were very flexible, then your chances of being flexible are very good as well.

JOINT STRUCTURE: There is no perfect body on the phase of this earth. Some people are born with joints that limit the flexibility potential. However, you can maximize your potential by including daily stretching in your routine and follow the natural tendency of your body.

ANTAGONISTIC MUSCLE IMBALANCE: Antagonistic muscles groups are the muscles that have the opposite function of the muscles to be stretched. For example, if you are trying to stretch your quadriceps (front of thigh), your opposing muscle group would be the hamstrings (back of thigh). If you hamstrings are over-developed you may be limited in the range of motion you can stretch your quadriceps. Keeping balance in your strength training routine can help to minimize this.


	HOME ON THE WAY TO HARMONY REACHING A STATE OF HARMONY COACHING THE WAY-YANNIS FITNESS TOOLS ONLINE A SAFE PATH TO THE STATE THE FITNESS STATE FLEXIBILITY THE FITNESS STATE NUTRITION THE FITNESS STATE TREATMENT ANATOMY FITNESS MYTHS VS FACTS TESTIMONIALS DOWNLOAD	THE FITNESS STATE FLEXIBILITY WHAT IS FLEXIBILITY? Not to be confused with stretching, flexibility is defined as the normal extensibility of all soft tissues that allow full range of motion of a joint. In other words, when recruited your muscles have the extensibility to move in all directions under the control of your central nervous system. It is important not to forget that flexibility and function are interdependent components; therefore, to gain desired flexibility, the stretching program must progress to multi-planar soft tissue techniques with optimal levels of neuromuscular control throughout a full range of motion. As you can now see flexibility is not stretching; various progressive stretching techniques make-up flexibility. There are many stretching techniques, all of which are useful if applied correctly. Through progressive research and application, the NASM Performance Team has developed an Integrated Flexibility Training System for health professionals to gain the appropriate flexibility and apply the right stretch, in the right region, at the right time. As shown in the IFT System there is three categories of flexibility: 1. Corrective flexibility applies appropriate stretching techniques to improve muscle imbalances, postural distortions and altered neural tissue dynamics. 2. Active flexibility applies two stretching techniques designed to improve soft tissue extensibility and neural muscular control by utilizing the principles of reciprocal inhibition and autogenic inhibition. 3. Functional flexibility applies dynamic stretching techniques to improve soft tissue extensibility by using the body?s muscles to control the speed, direction and intensity of the stretch. WHY ARE THERE SO MANY STRETCHING TECHNIQUES? …because they all work! All stretching techniques are based on neurophysiologic and mechanical principals, once understood; the assessment and stretching program can become individualized. WHAT PRINCIPLES ARE APPLIED & HOW DO I PERFORM THE DIFFERENT TECHNIQUES? Static Stretching: Passively taking a muscle(s) to the point of first resistance and holding the stretch for at least 20 seconds. Repeat 3 times. Main Principle: Autogenic inhibition Self-Myofascial Release Stretching: Utilizing an individual?s body weight and bio-foam roll, deep pressure is created and applied to tender areas within the soft tissue complex. Deep prolonged pressure should be held until tenderness is reduced by 50-75%. Main Principle: Autogenic inhibition Neurodynamic Stretching: Stretching techniques applied to neural structures, which improve neural extensibility. Any motion of the kinetic chain produces concomitant movement of the nervous system; therefore, optimal neural extensibility is required during functional activities to prevent abnormal movement patterns. Neurodynamic stretches are held for 1-2 seconds and applied 6-10 times. Main Principle: Mechanical elongation Special Note: Neurodynamic stretches are for qualified individuals only. Neuromuscular Stretching: Stretching techniques involving active assisted stretching. The professional passively moves the limb to the first resistance barrier without compensations. The client then applies an agonistic contraction of approximately 25% effort for 7-10 seconds. After brief relaxation of this isometric contraction, the limb is moved into the newly acquired range of motion by the client?s antagonist contraction and the professional?s assistance (slight). The stretch is then held for 20 seconds and repeated 3-5 times. Main Principle: Reciprocal inhibition Active Isolated Stretching: The process of using agonists and synergists to dynamically move the joint(s) through a range of motion. This form of stretching establishes dynamic extensibility and neuromuscular control. Each stretch is performed under complete control and held for 2-5 seconds over 10 repetitions. Main Principle: Reciprocal inhibition Dynamic Stretching: Uses the force production of a muscle and the body?s momentum to take a joint through a full range of functional movement patterns. Dynamic stretching is the recommended form of stretching prior to exercise or performance as it improves motor unit recruitment, motor unit synchronization, rate of force production and overall neuromuscular efficiency. The client should perform each exercise for 1 set of 10 reps at a controlled speed. Main Principle: Reciprocal inhibition Passages taken from the article: A Simple Guide to Stretching by Lenny Parracino, CMT, PES Director-Education / R& D NASM www.nasm.org FACTORS AFFECTING FLEXIBILITY Each individual has a different level of flexibility. The following factors affect that level: AGE: If you are over the age of 12, chances are you have already reached your "peak" for flexibility. However, just because your greatest flexibility level could have occurred then, it does not mean you can not still become more flexible than you ever have been. More importantly, everyone has some room for improvement. During teenage years flexibility tends to level off and then begins to decline. Somewhere around the age of 25, there are significant changes in connective tissue, and it is extensibility. Connective tissue becomes stronger, and begins to resist change. Of course that does not mean that flexibility can not be improved. ACTIVITY LEVEL: The more active you are as you age, the greater your flexibility level will remain. Regular stretching throughout your life can cause your tissue to adapt and remain flexible, thus reducing wear and tear over time. As you understand it is very important to stretch before and after activities in order to prepare the muscles for the physical load that comes before an activity and bring them to their natural length after the activity. In other words, if you don't stretch often now, it?s time to start. STRENGTH TRAINING: There is a misunderstanding that weight training decrease flexibility. This can be true only if stretching is NOT incorporated as part of the routine. By specifically stretching before weight lifting, between sets, and after weight lifting, there will not only be muscular development but almost no soreness in the recovery phase. GENETICS: There is no substitute for the right DNA. If your parents were very flexible, then your chances of being flexible are very good as well. JOINT STRUCTURE: There is no perfect body on the phase of this earth. Some people are born with joints that limit the flexibility potential. However, you can maximize your potential by including daily stretching in your routine and follow the natural tendency of your body. ANTAGONISTIC MUSCLE IMBALANCE: Antagonistic muscles groups are the muscles that have the opposite function of the muscles to be stretched. For example, if you are trying to stretch your quadriceps (front of thigh), your opposing muscle group would be the hamstrings (back of thigh). If you hamstrings are over-developed you may be limited in the range of motion you can stretch your quadriceps. Keeping balance in your strength training routine can help to minimize this.
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