Flexibility and Low-Back Health

Chapter 5

 

 

I.                   What Determines Flexibility?

 

Joint Structure

 

 

Muscle Elasticity and Length

 

 

Nervous System Activity

 

 

II.                 Benefits of Flexibility and Stretching Exercises

 

 

Joint Health

 

 

Prevention of Low-Back Pain and Injuries

 

 

      Additional Potential Benefits

 

 

 

III.                 Assessing Flexibility

 

 

 

 

 

IV.                 Creating a Successful Program to Develop Flexibility

 

Applying the FITT Principle

 

 

Frequency

 

Intensity and Time (Duration)

 

 

 

IV.                 Types of Stretching Techniques     

 

             a.  Static stretching

 

        

             b.  Ballistic stretching

 

 

c.       Dynamic (Functional) stretching      PNF

 

d.      Proprioceptive Neuromuscular Faciliation (PNF)

 

e.       Passive vs. Active stretching

 

 

 

 

 

 

V.   Putting Exercises Together in a Complete Program

 

 

 

 

VI.  Preventing and Managing Low-Back Pain

 

 

 

            Function and Structure of the Spine

 

            Vertebrae

 

            Intervertebral disks

 

           Nerve roots

 

 

VII.           Core Muscle Fitness

 

 

 

VIII.        Causes of Back Pain

 

    

 

IX.              Preventing Low-Back Pain

X.                 Managing Acute Back Pain

 

XI.              Managing Chronic Back Pain

 

XII.           Exercises for the Prevention and Management of Low-Back Pain