Chapter 5: Flexibility and Low Back Pain
Flexibility: the ability of a joint to move through its full range of
motion.
•Range of motion is extremely important for general fitness and
wellness.
•Flexibility is a highly adaptable physical fitness component. It
increases in response to a regular program of stretching
exercises and decreases with inactivity
•Flexibility is also specific. Good flexibility in one joint doesn’t
mean good flexibility in another. Flexibility can be increased
through stretching exercises for all major exercises.
Types of Flexibility
Static Flexibility:
•Refers to the ability to assume and maintain an extended
position at one end, or point in a joint’s range of motion.
•Ex: static flexibility determines how far you can extend your arm
across the front of your body or out to the side.
•Depends on your ability to tolerate stretched muscles, the
structures of a joint, and the tightness of muscles, tendons, and
ligaments.
•Is easier to measure and better researched, most assessment
test and stretching programs target this type of flexibility.
Dynamic Flexibility:
•Is the ability to move a joint through its full range of motion with
little resistance.
•Ex: affects your ability to pitch a softball, swing a golf ball or
swim the crawl stroke.
•Depends on static flexibility; but it also involves strength,
coordination and resistance to movement.
•Is more important for daily activities and sports
What Determines Flexibility
The flexibility of a joint is affected by its structure, muscle elasticity
and length, and by the nervous system regulation.
Some factors cannot be changed ex: joint structure
Factors that can be changed through exercise are: length of resting
muscle fibres (these factors should be focus of the program to develop
flexibility)
