Exercise Flashcards
Levator Scapula Stretch
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
Scalene stretch
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
Prayer stretch
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
Subscapularis (IR) gravity stretch
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
Pectoralis major & minor stretch
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
Scapular Retraining
presents as shoulder IR somatic dysfunction
targeting rhomboids:
lying supine, push elbows posteriorly & squeeze scapulae together
*chin tuck may enhance exercise
Iliopsoas & rectus femoris stretch
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
Lower extremity adductor stretch
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
Trendelenburg sign
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
Clamshell exercise
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
Piriformis stretch
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
Quadratus Lumborum stretch
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
Stretching Guidelines
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
Exercise Guidelines
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
Where does this fit in the 5 models of osteopathic care?
biomechanical