Concepts Behind Stretching

Question 1

What is stretching?

Answer 1

Using a technique to increase the extensibility of shortened soft tissues

Question 2

What is range of motion?

Answer 2

How far it will move - normal, full and functional

Question 3

What is flexibility?

Answer 3

Ability to respond to a stretch force and relax, deform or yield.

Question 4

What is flexibility determined by and what is it influenced by?

Answer 4

Determined by muscles across a joint, influenced by joint ROM via bone, cartilage and ligaments

Question 5

What is hypomobility?

Answer 5

Restricted motion, shortened soft tissues

Question 6

What are the causes of hypomobility?

Answer 6

• Prolonged immobilisation
• Sedentary lifestyle
• Postural malalignment
• Tissue trauma and damage
• Deformity
• Muscle weakness of opposing structures

Question 7

What components of muscle structure determine flexibility?

Answer 7

• Sarcomeres (number, length, size, connecting cross bridges)
• Non-contractile connective tissue (amount and arrangement)
• Physical orientation of fibres

Question 8

What are the indications to stretch?

Answer 8

• Hypomobility
• Potential for further impact on other structures or function
• Stretching for maintenance
• Preventative program
• Warm-up/cool-down

Question 9

What are the contra-indications to stretch?

Answer 9

• Bony block
• Fracture
• Acute inflammation
• Pain severity
• Haematoma
• Hypermobility
• Joint instability (depends on tissue tightness for support)
• Weakness/dysfunction (depends on tissue tightness for support)

Question 10

What are the types of active stretches?

Answer 10

• Antagonist/agonist
• Contract-relax
• Plyometric
• Sustained

Question 11

What are the types of passive stretches?

Answer 11

• Plyometric
• Sustained
• Contract-relax

Question 12

What is PNF stretching?

Answer 12

Proprioceptive neuromuscular facilitation - contract-relax using neural patterning and reciprocal inhibition

Question 13

How often does PNF stretching need to be performed to achieve lasting changes in ROM?

Answer 13

1-2 times per week

Question 14

What is the function of tendons?

Answer 14

Tensile force transmission and storage and release of elastic energy during locomotion, commonly used in acitivities with stretch-shortening cycles (SCCs)

Question 15

What type of stretching can significantly increase tendon elasticity?

Answer 15

Ballistic (plyometric) stretching

Question 16

What are the clinical contexts for stretching?

Answer 16

• Warm-up
• Rehab
• Mobility (training for performance)
• Mobility (training for injury prevention)

Question 17

What did Shrier (1999) find about stretching pre- and post-exercise?

Answer 17

It does not help post exercise muscle sorness and does not reduce lower extremity injury risk - further longitudinal studies needed

Question 18

What does evidence show for regular stretching?

Answer 18

It improves force, jump height and speed, although there is no evidence that it improves running economy