Normal extensibility of all soft tissues that allow the full range of motion of a joint
Extensibility
Capability to be elongated or stretched
Dynamic Range of Motion
Combo of flexibility and nervous system's ability to control this range of motion efficiently
Neuromuscular Efficiency
Ability of neuromuscular system to allow agonists, antagonists and stabilizers to work synergistically to produce, reduce, and dynamically stabilize entire kinetic chain in all 3 planes of motion
Dynamic Functional Flexibility
Multiplanar soft tissue extensibility w/ optimal neuromuscular efficiency throughout full range of motion
Postural Distortion Patterns
Predictable patterns of muscle imbalances
Relative Flexibility
Tendency of body to seek path of least resistance during functional movement patterns
Muscle Imbalances
Alterations in the length of muscles surrounding a joint
Altered Reciprocal Inhibition
Muscle inhibition caused by tight agonist which inhibits it's functional antagonist
Synergistic Dominance
When synergists take over function for weak or inhibited prime mover
Arthrokinetic Dysfunction
Altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at joint
Autogenic Inhibition
When neural impulses that sense tension (in Golgi) are greater than impulses that cause muscles to contract=Inhibits muscle spindles
Ex) when you stretch for 20-30 seconds and you hold tension, Golgi overrides muscle spindles and the muscle relaxes more and you can stretch further
Pattern Overload
Consistently repeating the same pattern of motion, which may place abnormal stresses on body
Cumulative Injury Cycle
Davis's Law
Soft tissue models along the lines of stress.
Active Flexibility
Improves extensibility of soft tissue and increases neuromuscular efficiency by using reciprocal inhibitions
-Agonists and synergists move limb through full range of motion while agonists being stretched
Functional Flexibility
Integrated multiplanar soft tissue extensibility with optimum neuromuscular control through full range motion.
-Movement without compensation
Integrated Flexibility Continuum
Self-Myofacial Release
-5 spots
Pressure stimulates Golgi and causes autogenic inhibition
-Helps restore body back to optimum level of function by resetting the proprioceptive mechanisms of soft tissue
-Gastrocnemius/Soleus
TFL/IT band
Adductors
Piriformis
Latissimus Dorsi
Static Stretching
Passively taking muscle to point of tension and hold stretch for min 20 seconds
Active-Isolated Stretching
Using Agonists and Synergists to dynamically more joint into range of motion
-Increases motor neuron excitability, creating reciprocal inhibition of muscle being stretched
-Pre-activity warm up
Dynamic Stretching
The active extension of a muscle using force production and momentum, to move the joint through the full available range of motion