Flexibility: A Concise Guide

To Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation

By: Jason Holt, Thomas E. Pelham, Laurence E. Holt

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Paperback | 7 January 2008

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182 Pages

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23.5 x 15.5 x 1.27

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In 1964, at the beginning of my PhD studies at Southern Illinois University, I was first introduced to the theory and practice of proprioceptive neuro- muscular facilitation (PNF). One specific application, reversal of antago- nists, particularly intrigued me, and served as the focus of not only my dissertation, but also numerous research projects, presentations, and pub- lications over the ensuing years, including the monograph Scientific Stretch- ing for Sport (1973). This was the first publication to present a simplified. planar version of reversal of antagonists for enhancing flexibility. Although I was repeatedly encouraged by friends and colleagues to write a more extensive text, I knew that more laboratory research, methodologi- cal fine-tuning, clinical information, and significant changes to the concep- tual foundations, were needed before a truly meaningful book could be written. Throughout my 36 years at Dalhousie University. I have been fortunate to have had a number of excellent graduate students whose theses contrib- uted much of this needed material. Their work has been published in numerous academic journals and is referenced throughout this text.

Industry Reviews

From the reviews:

"A multiauthored review of flexibility. ... An interesting and thorough guide to the current theories and practical applications of flexibility training is included. ... Recommended Readership: Strength and conditioning specialists, athletic trainers, physical therapists, occupational therapists, and physicians in the areas of primary care, physical medicine and rehabilitation, and orthopedics." (Jonathan Finnoff, Mayo Clinic Proceedings, Vol. 83 (8), July, 2008)

"In Flexibility: A Concise Guide to Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation, the authors address these and other questions based on their cumulative years of work in this area. ... I found Flexibility: A Concise Guide informative and helpful. I recommend this book to practitioners who wish to increase their understanding of flexibility and the application of stretching techniques." (Thomas Wesley Allen, The Journal of the American Osteopathic Association, Vol. 109 (2), February, 2009)

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Non-Fiction Medicine Nursing & Ancillary Services Physiotherapy Pre-Clinical Medicine & Basic Sciences Physiology Other Branches of Medicine Sports Injuries & Medicine Rehabilitation Clinical & Internal Medicine Musculoskeletal Medicine Surgery

Orthopaedics & Fractures

Recommendation	p. vii
Preface	p. ix
Acknowledgments	p. xi
Introduction	p. 1
Previous Attempts to Define Flexibility	p. 1
One-Word Definitions	p. 2
Range-of-Motion Definitions	p. 2
Ability Definitions	p. 2
General Problems	p. 3
A New Definition	p. 3
Components, Demonstrations, and Measures	p. 4
Summary	p. 6
Practical Considerations
Stretching Techniques and Exercise Prescriptions	p. 11
Yoga	p. 11
Slow/Static Stretching	p. 12
Dynamic Stretching	p. 12
Comparison of Slow/Static, Dynamic, and PNF Techniques	p. 15
PNF Variations and Effects	p. 15
Reversal of Antagonists (3S)	p. 16
Exercise Prescription for 3S	p. 18
Summary	p. 21
Stretching the Major Muscle Groups of the Lower Limb	p. 23
Exercise 1-Hip Extensors (3S Method)	p. 24
Exercise 1-Hip Extensors (Alternative Methods)	p. 25
Exercise 2-Hip Adductors (3S Method)	p. 26
Exercise 2-Hip Adductors (Alternative Methods)	p. 27
Exercise 3-Hip Flexors (3S Method)	p. 28
Exercise 3-Hip Flexors (Alternative Methods)	p. 29
Exercise 4-Hip Inward (Medial) Rotators (3S Method)	p. 30
Exercise 4-Hip Inward (Medial) Rotators (Alternative Methods)	p. 31
Exercise 5-Hip Outward (Lateral) Rotators (3S Method)	p. 32
Exercise 5-Hip Outward (Lateral) Rotators (Alternative Methods)	p. 33
Exercise 6-Plantar Flexors (3S Method)	p. 34
Exercise 6-Plantar Flexors (Alternative Methods)	p. 35
Stretching the Major Muscle Groups of the Upper Limb	p. 37
Exercise 7-Shoulder Extensors (3S Method)	p. 38
Exercise 7-Shoulder Extensors (Alternative Methods)	p. 39
Exercise 8-Shoulder Horizontal Adductors (3S Method)	p. 40
Exercise 8-Shoulder Horizontal Adductors (Alternative Methods)	p. 41
Exercise 9-Shoulder Inward (Medial) Rotators (3S Method)	p. 42
Exercise 9-Shoulder Inward Rotators (Alternative Methods)	p. 43
Exercise 10-Wrist Flexors (3S Method)	p. 44
Exercise 10-Wrist Flexors (Alternative Methods)	p. 45
Stretching the Major Muscle Groups of the Trunk and Neck	p. 47
Exercise 11-Trunk Extensors (3S Method)	p. 48
Exercise 11-Trunk Extensors (Alternative Methods)	p. 49
Exercise 12-Trunk Lateral Flexors (3S Method)	p. 50
Exercise 12-Trunk Lateral Flexors (Alternative Methods)	p. 51
Exercise 13-Trunk Rotators (3S Method)	p. 52
Exercise 13-Trunk Rotators (Alternative Methods)	p. 53
Exercise 14-Neck Quadrant (Range-of-Motion Method)	p. 54
Advanced 3S Stretching Exercises for Figure Skaters, Gymnasts, Divers, and Dancers	p. 55
Exercise 15-Hip Adductors (Advanced)	p. 56
Exercise 16-Hip Extensors (in Flexion)	p. 57
Exercise 17-Split (Adductor-Extensor)	p. 58
Exercise 18-Split (Adductor)	p. 59
Sports, Fitness, and Dance Applications	p. 61
Theoretical Considerations
Flexibility and Exercise	p. 69
Factors That Affect Flexibility	p. 69
Ways to Improve Flexibility	p. 76
Different Stretching Methods	p. 77
When and How to Stretch	p. 77
When Not to Stretch	p. 78
Training Principles	p. 79
Summary	p. 79
Myths About Stretching	p. 83
Review of Reviews	p. 83
Stretching Causes Injury	p. 84
Stretching Leads to Damage and Dysfunction	p. 86
Stretching Does Not Prevent Injuries	p. 88
Stretching Does Not Improve Performance	p. 90
Stretching Has No Therapeutic Value	p. 92
All Forms of Stretching Have Similar Effects	p. 93
Summary	p. 94
Clinical Concepts and Applications	p. 97
Flexibility and Range of Motion	p. 97
Functional Flexibility	p. 98
Correcting Muscle Imbalances	p. 99
Choosing a Stretching Method	p. 100
Flexibility and Traditional Chinese Medicine	p. 100
Clinical Techniques and Modalities	p. 104
Diabetes Mellitus	p. 109
Contraindications and Precautions	p. 110
Final Remarks	p. 110
The Mechanisms of Flexibility Enhancement	p. 113
The Muscle/Fascia/Tendon Complex	p. 114
How 3S Works	p. 115
A Biomechanical Explanation	p. 119
Theoretical Interpretations of Neural and Tissue Adaptations	p. 120
Our View of Adaptation Mechanisms: The Fascia Hypothesis	p. 121
Conclusion	p. 127
Glossary	p. 128
Applied Anatomy of 3S Stretches	p. 131
Research on The FlexAbility Machines	p. 133
Machine and Solo 3S Exercises	p. 135
Recommended Exercises for Specific Activities	p. 138
Bibliography	p. 141
Index	p. 155
Table of Contents provided by Ingram. All Rights Reserved.

Flexibility: A Concise Guide

To Conditioning, Performance Enhancement, Injury Prevention, and Rehabilitation

At a Glance

Paperback

Industry Reviews

Shipping

How to return your order

Defective items

You Can Find This Book In

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