Chapter 7

Flexibility Training
Concepts
 Objectives
• The participant will be able to:
– Explain the effects of muscle imbalances on the human
movement system (kinetic chain).
– Provide a scientific rationale for the use of an integrated
flexibility training program.
– Differentiate between the various types of flexibility techniques.
– Perform and instruct appropriate flexibility techniques for given
situations.
– Understand the importance of flexibility when correcting postural
imbalances.
 What is flexibility?
• Flexibility can be simply described as the
ability to move a joint through its
complete range of motion. Range of motion
(ROM) of a joint is dictated by the normal
extensibility of all soft tissues surrounding it
• Neuromuscular efficiency is to recruit the
correct muscles to produce force, reduce
force, and dynamically stabilize in all three
planes of motion.
 Postural Distortions
• Postural distortion patterns is a
misalignment of one or segments of the
human movement system
• Relative flexibility (or altered movement
patterns), which is the process in which
the HMS seeks the path of least
resistance*, during functional movement
patterns
 Flexibility Training
• Must be a multifaceted approach,
integrating various flexibility techniques to
achieve optimum soft-tissue extensibility in
all planes of motion.
• To better understand flexibility training, we
first need to review the human movement
system (HMS), muscle imbalances, and
neuromuscular efficiency.
 Limited Flexibility
• Poor flexibility leads to the development of
relative flexibility.
– The phenomenon of the HSM seeking the
path of least resistance during functional
movement patterns.*
– This leads to muscle imbalances.
 Muscle Imbalance
• Results in
– Altered Reciprocal inhibition
– Synergistic dominance
– Arthrokinetic dysfunction
– Decreased neuromuscular control
 Muscle Imbalance
• Altered Reciprocal Inhibition
– Caused by a tight agonist, which inhibits its functional
antagonist. An overactive psoas decreasing the neural drive
to the gluteus maximus is an example of Altered Reciprocal
Inhibition.*
• Synergistic Dominance
– Occurs when synergists take over function for a weak or
inhibited prime mover.
• Arthrokinetic Dysfunction
– Altered forces at the joint, resulting in abnormal joint
movement and proprioception.
• Neuromuscular Efficiency
– The ability of the nervous system to properly coordinate
muscular action.
 Mechanoreceptors
• Muscle Spindles
– Major sensory organ of the muscle
– Sensitive to change in length and rate of
length change
– When a muscle is lengthened, the spindles
are also stretched.
• This information is transmitted to the nervous
system, exciting the muscle spindle and thus
causing the muscle fibers to contract.
 Mechanoreceptors
• Golgi Tendon Organ
– Located within the musculotendinous junction
• Where the muscle and the tendon meet
– Sensitive to changes in muscular tension and
rate of tension change
– Using a Foam Roller for proper stimulation of
the GTO, is termed Autogenic inhibition* and
can cause relaxation in an overactive muscle.
 Scientific Rationale
• Pattern Overload
– Consistently repeating the same pattern of
motion
• Training the same way
• Repetitive movement at work
• Sedentary lifestyle
 Flexibility Continuum
• Flexibility should follow a systematic
progression.
– Corrective Flexibility
• Designed to improve muscle imbalances and
altered arthrokinematics
– Active Flexibility
• Designed to improve the extensibility of soft tissue
and increase neuromuscular efficiency
• Uses reciprocal inhibition*
– Functional Flexibility
• Integrated, multiplanar soft-tissue extensibility with
optimum neuromuscular control through the full
range of motion
 Flexibility Continuum
• Corrective Flexibility
– Self-myofascial Release
– Static Stretching*
• Active Flexibility
– Self-myofascial Release
– Active-Isolated Stretching
• Functional Flexibility
– Self-myofascial Release
– Dynamic Stretching
 Stretching
• Self-myofascial Release
– Focuses on the fascial system in the body
– Gentle pressure applied with implements such as a foam
roll
– Assists in releasing knots by stimulating the Golgi tendon
organ
• Creates autogenic inhibition
– Also suggested before static stretching for postural
distortion patterns or activity as well as a useful cool-down
 Stretching
• Static Stretching
– Passively taking a muscle to the point of
tension and holding the stretch for 30 seconds
– Stimulates the Golgi tendon organ
• Produces an inhibitory effect on the muscle spindle
– Autogenic inhibition
 Stretching
• Active-Isolated Stretching
– Uses agonists and synergists to dynamically
move the joint into a range of motion
– Creates reciprocal inhibition of the functional
antagonists
– Allows for greater ranges of motion to be
accessed
– Five to 10 repetitions of each stretch
– Hold 1 to 2 seconds each
 Stretching
• Dynamic Stretching
– Uses the force production of a muscle and the
body’s momentum to take a joint through the
full available range of motion
– Also suggested as a preactivity warm-up if no
postural distortion patterns are present or they
are significantly reduced
 Summary
• Proper flexibility is the first step to addressing
muscle imbalances and movement
impairments.
• First-time clients will use corrective flexibility
before (warm-up) and after (cool-down)
sessions.
• Active and functional flexibility can be
implemented in the strength and power levels
of the OPT™ Model.