The Army Training System - AskTOP

Flexibility refers to therange of movement of ajoint.The four categories ofstretching techniques arestatic,passive,proprioceptiveneuromuscularfacilitation (PNF), andballistic.Flexibility is a component of physicalfitness. Developing and maintainingit are important parts of a fitnessprogram. Good flexibility can help asoldier accomplish such physical tasksas lifting, loading, climbing, parachuting,running, and rappelling with greaterefficiency and less risk of injury.Flexibility is the range of movementof a joint or series of joints and theirassociated muscles. It involves theability to move a part of the bodythrough the full range of motion allowedby normal, disease-free joints.No one test can measure total-bodyflexibility. However, field tests can beused to assess flexibility in the hamstringand low-back areas. These areasare commonly susceptible to injurydue, in part, to loss of flexibility. Asimple toe-touch test can be used.Soldiers shouId stand with their legsstraight and feet together and bendforward slowly at the waist. A soldierwho cannot touch his toes withoutbouncing or bobbing needs work toimprove his flexibility in the musclegroups stretched by this test. Theunit’s Master Fitness Trainer can helphim design a stretching program toimprove his flexibility.Stretching during the warm-up andcool-down helps soldiers maintainoverall flexibility. Stretching shouldnot be painful, but it should cause somediscomfort because the muscles arebeing stretched beyond their normallength. Because people differ somewhatanatomically, comparing oneperson’s flexibility with another’s shouldnot be done. People with poor flexibilitywho try to stretch as far as othersmay injure themselves.Stretching TechniquesUsing good stretching techniquescan improve flexibility. There are fourcommonly recognized categories ofstretching techniques: static, passive,proprioceptive neuromuscular facilitation(PNF), and ballistic. These aredescribed here and shown later in thischapter.STATIC STRETCHINGStatic stretching involves the graduallengthening of muscles and tendonsas a body part moves around ajoint. It is a safe and effective methodfor improving flexibility. The soldierassumes each stretching position slowlyuntil he feels tension or tightness. Thislengthens the muscles without causinga reflex contraction in the stretchedmuscles. He should hold each stretchfor ten seconds or longer. This lets thelengthened muscles adjust to the stretchwithout causing injury.The longer a stretch is held, theeasier it is for the muscle to adapt tothat length. Static stretching shouldnot be painful. The soldier should feelslight discomfort, but no pain. Whenpain results from stretching, it is a signalthat he is stretching a muscle ortendon too much and may be causingdamage.PASSIVE STRETCHINGPassive stretching involves the soldier’suse of a partner or equipment,such as a towel, pole, or rubber tubing,to help him stretch. This produces asafe stretch through a range of motionhe could not achieve without help. Heshould talk with his partner to ensurethat each muscle is stretched safelythrough the entire range of motion.PNF STRETCHINGPNF stretching uses the neuromuscularpatterns of each muscle group tohelp improve flexibility. The soldierperforms a series of intense contractionsand relaxations using a partner orequipment to help him stretch. ThePNF technique allows for greater musclerelaxation following each contractionand increases the soldier’s ability tostretch through a greater range ofmotion.4-1