Page 20 - Petelin, Ana, ur. 2024. Zdravje delovno aktivnih in starejših odraslih / Health of Working-Age and Older Adults. Zbornik povzetkov z recenzijo ▪︎ Book of Abstracts. Koper: Založba Univerze na Primorskem/University of Primorska Press

Alternatives to Stretching: Flexibility and Health Strategies for Seniors

David G Behm
School of Human Kinetics and Recreation
Memorial University of Newfoundland

Stretching has traditionally been the primary means for increasing range or motion
(ROM). With society’s rapidly growing ageing population, restricted flexibility due to
ageing and lack of activity is a major problem contributing to musculoskeletal health-re-
lated concerns. It is important to provide a variety of strategies to enhance flexibility
and strength, decrease the incidence of musculotendinous injuries as well as improve
the performance of activities of daily living and not just sports performance. Recent
research reported that all types of resistance training, except calisthenics can also in-
crease ROM. Another tool to enhance flexibility is foam rolling. Whereas an acute
foam rolling session can increase ROM for more than 60-minutes, foam rolling training
can provide large ROM increases when performed for more than 4-weeks. Unlike the
performance impairments found with prolonged static stretching, foam rolling training
does not induce significant performance deficits. Local vibration devices are another
recent development to increase ROM and enhance performance. Instrument Assisted
zdravje delovno aktivnih in starejših odraslih | health of working-age and older adults
Soft Tissue Mobilization (IASTM) is similar to manual massage or foam rolling as it in-
volves placing pressure on the tissues using metal tools that conform to specific body
areas. Improved ROM with a single IASTM session has been reported following dura-
tions of 2- and 5-minutes, with improvements sustained for 45 minutes. IASTM train-
ing studies of 3-6 weeks duration have also reported ROM improvements with no re-
ports of performance decrements. Floss bands are typically applied tight enough to
restrict blood flow. A single floss band treatment provides small to moderate magni-
tude increases in ROM, jumping, and strength performance. In summary, there are di-
verse strategies to improve flexibility and strength that can enhance musculoskeletal
health in an ageing population.

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