Active-isolated Stretches Flashcards
Active Gastrocnemius Stretch with Pronation & Supination (6 & note on technique)
1–Stand near wall or object.
2–Bring one leg forward for support. Use upper body & lean against object.
3–Draw navel inward.
4–Keep rear foot on ground, with opposite hip flexed.
5–Slowly move through hips, creating controlled supination & pronation through the lower extremity.
6–Hold for 1-2 seconds & repeat for 5-10 reps.
Note: Make sure that the majority of the motion is coming from internal & external rotation of the hip, which in turn causes rotation at the knee & eversion & inversion on the foot & ankle.
Active Supine Biceps Femoris Stretch (6 & note on technique)
1–Lie supine on floor with legs flat.
2–Flex, adduct, & slightly internally rotate the hip of the side being stretched while keeping the knee flexed.
3–Place the opposite hand behind the knee of the leg being stretched.
4–Draw navel inward.
5–With hand supporting leg, extend the knee.
6–Hold for 1-2 seconds & repeat for 5-10 reps.
Note: Adducting & internally rotating the hip places more of an emphasis on the short head of the biceps femoris.
Active Standing TFL Stretch (6 & note on technique)
1–Stand in a staggered stance with front leg slightly bent & rear leg straight.
2–Externally rotate back leg.
3–Draw navel inward & raise arm overhead.
4–Squeeze gluteal muscles while rotating pelvis posteriorly.
5–Stride forward, in a controlled manner, until a mild tension is achieved in the front of the hip being stretched. Side bend & rotate posteriorly.
6–Hold for 1-2 seconds & repeat for 5-10 reps.
Note: Make sure the gluteal muscles are contracted when going into the stretch. This will help in enhancing neuromuscular efficiency between the hip flexors & hip extensors.
Active Kneeling Hip Flexor Stretch (6 & note on technique)
1–Kneel with front & back legs bent at a 90 degree angle.
2–Internally rotate back hip to target the psoas muscle or maintain a neutral position to target the rectus femoris.
3–Draw navel inward & raise arm overhead.
4–Squeeze gluteal muscles of the side being stretched while rotating pelvis posteriorly.
5–Slowly move body forward until a mild tension is achieved in the front of the hip being stretched. Side bend & rotate posteriorly.
6–Hold for 1-2 seconds & repeat for 5-10 reps.
Note: Internally rotating the back hip targets the psoas because this muscle concentrically performs hip flexion & external rotation.
Active Standing Adductor Stretch (4 & note on technique)
1–Stand in a straddled stance with feet more than shoulders-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead.
2–Draw navel inward & posteriorly rotate the pelvis.
3–Slowly move in a sideways motion (side lunge) until a stretch in the straight leg’s groin area is felt.
4–Hold for 1-2 seconds & repeat for 5-10 reps.
Note: Make sure to keep hips level when going into the stretch.
Active Latissimus Dorsi Ball Stretch (6 & note on technique)
1–Kneel in front of stability ball.
2–Place one arm on ball with thumb straight up in air.
3–Draw navel UPward.
4–Maintaining core control, roll ball out until a comfortable stretch is felt.
5–Hold stretch for 1-2 seconds & repeat for 5-10 reps.
6–Switch sides & repeat.
Note: Make sure to initiate stretch by going into a posterior pelvic tilt. This will take the origin & insertion of the latissimus dorsi further apart, enhancing the stretch.
Active Pectoral Stretch (4 & note on technique)
1–Stand against object & form a 90-90 degree angle with the arm.
2–Draw navel inward.
3–Slowly lean forward until a slight stretch is felt in the anterior shoulder & chest region.
4–Hold stretch for 1-2 seconds & repeat for 5-10 reps.
Note: Retract the scapulae when going into stretch. This will reciprocally inhibit the pectoralis major & minor, enhancing the stretch.
Active Upper Trapezius/Scalene Stretch (3 & note on technique)
1–Stand & draw navel inward.
2–Tuck chin & slowly laterally flex the head, pulling one ear toward the same-side shoulder while retracting & depressing the same-side shoulder complex.
3–Hold stretch for 1-2 seconds & repeat for 5-10 reps.
Note: If tingling is felt down the arm & into the finger, decrease the range of motion of the stretch. This will take stress off of the nerve. Also make sure the head stays in a neutral position during stretch. Do not allow head to jut forward.
