Chapter
4 - Flexibility
Flexibility is a component of physical fitness. Developing and maintaining it
are important parts of a fitness program. Good flexibility can help a soldier
accomplish such physical tasks as lifting, loading, climbing, parachuting, running,
and rappelling with greater efficiency and less risk of injury.
Flexibility
is the range of movement of a joint or series of joints and their associated muscles.
It involves the ability to move a part of the body through the full range of motion
allowed by normal, disease-free joints.
No one test can measure total-body
flexibility. However, field tests can be used to assess flexibility in the hamstring
and low-back areas. These areas are commonly susceptible to injury due, in part,
to loss of flexibility. A simple toe-touch test can be used. Soldiers should stand
with their legs straight and feet together and bend forward slowly at the waist.
A soldier who cannot touch his toes without bouncing or bobbing needs work to
improve his flexibility in the muscle groups stretched by this test. The unit’s
Master Fitness Trainer can help him design a stretching program to improve his
flexibility.
Stretching during the warm-up and cool-down helps soldiers maintain
overall flexibility. Stretching should not be painful, but it should cause some
discomfort because the muscles are being stretched beyond their normal length.
Because people differ somewhat anatomically, comparing one person’s flexibility
with another’s should not be done. People with poor flexibility who try to stretch
as far as others may injure themselves.
Stretching Techniques
Using good stretching techniques can improve flexibility. There are four commonly
recognized categories of stretching techniques: static, passive, proprioceptive
neuromuscular facilitation (PNF), and ballistic. These are described here and
shown later in this chapter.
STATIC STRETCHING
Static stretching
involves the gradual lengthening of muscles and tendons as a body part moves around
a joint. It is a safe and effective method for improving flexibility. The soldier
assumes each stretching position slowly until he feels tension or tightness. This
lengthens the muscles without causing a reflex contraction in the stretched muscles.
He should hold each stretch for ten seconds or longer. This lets the lengthened
muscles adjust to the stretch without causing injury.
The longer a stretch
is held, the easier it is for the muscle to adapt to that length. Static stretching
should not be painful. The soldier should feel slight discomfort, but no pain.
When pain results from stretching, it is a signal that he is stretching a muscle
or tendon too much and may be causing damage. PASSIVE
STRETCHING
Passive stretching involves the soldier’s use of a partner
or equipment, such as a towel, pole, or rubber tubing, to help him stretch. This
produces a safe stretch through a range of motion he could not achieve without
help. He should talk with his partner to ensure that each muscle is stretched
safely through the entire range of motion. PNF
STRETCHING
PNF stretching uses the neuromuscular patterns of each muscle
group to help improve flexibility. The soldier performs a series of intense contractions
and relaxations using a partner or equipment to help him stretch. The PNF technique
allows for greater muscle relaxation following each contraction and increases
the soldier’s ability to stretch through a greater range of motion.
BALLISTIC
STRETCHING
Ballistic, or dynamic, stretching involves movements such
as bouncing or bobbing to attain a greater range of motion and stretch. Although
this method may improve flexibility, it often forces a muscle to stretch too far
and may result in an injury. Individuals and units should not use ballistic stretching. FITT
Factors
Commanders should include stretching exercises in all physical
fitness programs.
The following FITT factors apply when developing a flexibility
program.
Frequency: Do flexibility exercises daily. Do them during the warm-up
to help prepare the muscles for vigorous activity and to help reduce injury. Do
them during the cooldown to help maintain flexibility.
Intensity: Stretch
a muscle beyond its normal length to the point of tension or slight discomfort,
not pain.
Time: Hold stretches for 10 to 15 seconds for warming up and cooling
down and for 30 seconds or longer to improve flexibility.
Type: Use static
stretches, assumed slowly and gradually, as well as passive stretching and/or
PNF stretching.
Warm-Up
and Cool-Down
The warm-up and cool-down are very important parts of a
physical training session, and stretching exercises should be a major part of
both. THE
WARM-UP
Before beginning any vigorous physical activity, one should prepare
the body for exercise. The warm-up increases the flow of blood to the muscles
and tendons, thus helping reduce the risk of injury. It also increases the joint’s
range of motion and positively affects the speed of muscular contraction.
A recommended sequence of warmup activities follows. Soldiers should do these
for five to seven minutes before vigorous exercise.
• Slow jogging-in-place
or walking for one to two minutes. This causes a gradual increase in the heart
rate, blood pressure, circulation, and increases the temperature of the active
muscles.
• Slow joint rotation exercises (for example, arm circles, knee/ankle
rotations) to gradually increase the joint's range of motion. Work each major
joint for 5 to 10 seconds.
• Slow, static stretching of the muscles to
be used during the upcoming activity. This will "loosen up" muscles
and tendons so they can achieve greater ranges of motion with less risk of injury.
Hold each stretch position for 10 to 15 seconds, and do not bounce or bob.
•
Calisthenic exercise, as described in Chapter 7, to increase the intensity level
before the activity or conditioning period.
• Slowly mimic the activities
to be performed. For example, lift a lighter weight to warm-up before lifting
a heavier one. This helps prepare the neuromuscular pathways. Before beginning
any vigorous physical activity, one should prepare the body for exercise. The
warm-up increases the flow of blood to the muscles and tendons, thus helping reduce
the risk of injury. It also increases the joint’s range of motion and positively
affects the speed of
muscular contraction. THE
COOL-DOWN
The following information explains the importance of cooling
down and how to do it correctly.
• Do not stop suddenly after vigorous exercise,
as this can be very dangerous. Gradually bring the body back to its resting state
by slowly decreasing the intensity of the activity. After running, for example,
one should walk for one to two minutes. Stopping exercise suddenly can cause blood
to pool in the muscles, thereby reducing blood flow to the heart and brain. This
may cause fainting or abnormal rhythms in the heart which could lead to serious
complications.
• Repeat the stretches done in the warm-up to help ease muscle
tension and any immediate feeling of muscle soreness. Be careful not to overstretch.
The muscles are warm from activity and can possibly be overstretched to the point
of injury.
• Hold stretches 30 seconds or more during the cool-down to improve
flexibility. Use partner-assisted or PNF techniques, if possible.
The soldier
should not limit flexibility training to just the warm-up and cool-down periods.
He should sometimes use an entire PT session on a "recovery" or "easy"training
day to work on flexibility improvement. He may also work on it at home. Stretching
is one form of exercise that takes very little time relative to the benefits gained.
Rotation
Exercises
Rotation exercises are used to gently stretch the tendons,
ligaments, and muscles associated with a joint and to stimulate lubrication of
the joint with synovial fluid. This may provide better movement and less friction
in the joint.
The following exercises should be performed slowly.
Common
Stretching Exercises
The following exercises improve flexibility when
performed slowly, regularly, and with gradual progression. Static, passive and
PNF stretches are shown.
CAUTION Some of these exercises may be difficult
or too strenuous for unfit or medically limited soldiers. Common sense should
be used in selecting stretching exercises. STATIC
STRETCHES
Assume all stretching positions slowly until you feel tension
or slight discomfort. Hold each position for at least 10 to 15 seconds during
the warm-up and cool-down. Developmental stretching to improve flexibility requires
holding each stretch for 30 seconds or longer.
Choose the appropriate stretch
for the muscle groups which you will be working.
PASSIVE
STRETCHES
Passive stretching is done with the help of a partner or equipment.
The examples in this chapter show passive stretching done with a towel or with
a partner. When stretching alone, using a towel may help the exerciser achieve
a greater range of motion.
Soldiers can do PNF (Proprioceptive Neuromuscular Facilitation) stretches for
most major muscle groups. PNF stretches use a series of contractions, done against
a partner’s resistance, and relaxations.
Obtaining a safe stretch beyond the
muscle’s normal length requires a partner’s assistance. The following four steps
provide general guidance as to how PNF stretches are done. Both the exerciser
and partner should follow these instructions:
1. Assume the stretch position
slowly with the partner’s help.
2. Isometrically contract the muscles to be
stretched. Hold the contraction for 5 to 10 seconds against the partner’s
unyielding resistance.
3. Relax. Next, contract the antagonistic muscles for
5 to 10 seconds while the partner helps the exerciser obtain a greater stretch.
4. Repeat this sequence three times, and try to stretch a little further each
time. (Caution: The exerciser should not hold his breath. He should breathe out
during each contraction.)
Several examples of PNF stretches are provided below
in a stepwise fashion. The numbers given above for each step correspond to the
general description listed below.
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