Exercise Flashcards

1
Q

Levator Scapula Stretch

A

presents as pain in base of neck (hypertonic levator scapula)

for left side:

grab back of chair w/ L hand & lean toward R knee
look down @ R chest
use R hand to reach behind head & apply minimal pressure
inhale deeply & stretch further w/ exhalation

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2
Q

Scalene stretch

A

presents as 1st or 2nd rib SD (hypertonic scalence ms)

for L side:
use R hand to reach over head & grab just above left ear
sidebend head AWAY from affected side
inhale deeply & stretch further on inhalation
*can place hand of affected side under butt palm up for added stretch

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3
Q

Prayer stretch

A

presents as shoulder extension SD

for latissimus dorsi (involved in flexion):
start on knees & place elbows on chair in front
let chest drop & sit back toward heels
**can move elbows closer or increase lumbar spine curve to enhance stretch

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4
Q

Subscapularis (IR) gravity stretch

A

presents as shoulder IR somatic dysfunction

for L side:
lying supine, ABduct left arm 90 degrees & externally rotate to restriction

inhale deeply & exhale fully for 3-5 cycles

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5
Q

Pectoralis major & minor stretch

A

presents as shoulder IR somatic dysfunction

stand in doorway & place hands on door frame
lean chest forward
hold stretch for 10-60 sec
vary height of hands to stretch different parts of muscle

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6
Q

Scapular Retraining

A

presents as shoulder IR somatic dysfunction

targeting rhomboids:
lying supine, push elbows posteriorly & squeeze scapulae together

*chin tuck may enhance exercise

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7
Q

Iliopsoas & rectus femoris stretch

A

presents as hip flexion somatic dysfunction

for L side:
stand in front of chair
place dorsal aspect of L foot on chair, keep both knees bent
push hips forward until stretch is felt

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8
Q

Lower extremity adductor stretch

A

presents as hip adduction somatic dysfunction

w/ back straight, sit as close to wall as possible, soles of feet together

place hands on floor behind hips & press hands into floor

arch back to initiate stretch

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9
Q

Trendelenburg sign

A

w/ ABductor weakness, pelvis will tilt toward unaffected side when stand on 1 leg

if weak hip abductors on R & stands on R leg, pelvis will tilt left

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10
Q

Clamshell exercise

A

gluteus medius (AB) & Ad strengthening

for L side:
from lateral recumbent position, flex hips to 45 degrees & flex knees 90 degrees

keeping feet together, raise left knee 6 inches while exhaling

return to starting position during inhalation

repeat 10-15 times per session

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11
Q

Piriformis stretch

A

presents as pain/tenderness in butt & posterior leg

for L side:
lay supine w/ L hip flexed & adducted & knee flexed

place L foot lateral to R knee

place R hand on lateral aspect of L knee

w/ exhalation, apply gentle pressure to pull knee further to R side of body

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12
Q

Quadratus Lumborum stretch

A

presents as lumbar sidebending somatic dysfunction or low back pain

for L side:
stand w/ feet shoulder width apart
reach R arm down to knee while look @ ceiling
inhale deeply
on exhalation, look down & stretch hand further down knee

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13
Q

Stretching Guidelines

A

stretch after exercise
hold stretch for 10-30 seconds (adult), 30-60 seconds (older adult)

tension of stretch should be comfortable, breathe freely

do not bounce or lock joints

repeat stretch 2-3 times/day for at least 3 days/week

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14
Q

Exercise Guidelines

A

repeat exercise 8-12 times per set

perform 1-3 sets at least 3 days per week

focus on technique

goal is to perform exercise continuously for 3 min

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15
Q

Where does this fit in the 5 models of osteopathic care?

A

biomechanical

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16
Q

Balance Training

A

good for elderly pt w/ freq falls

balance on L leg w/ hands on hip (can hold stationary object)

slowly reach out w/ R leg as far as possible w/o touching floor

repeat w/ varying directions for R leg