Flexibility Flashcards
Reciprocal inhibition
simultaneous contraction of one muscle and the relaxation of its antagonist to allow movement to take place
Altered reciprocal inhibition
muscle inhibition caused by a tight agonist, which inhibits its functional antagonist.
Synergistic dominance
when inappropriate muscles take over the function of a weak or inhibited prime mover
Arthrokinematics
the motions of joints in the body
Arthrokinetic dysfunction
altered forces at the joint that result in abnormal muscular activity and impaired neuromuscular communication at the joint
Autogenic inhibition
process by which neural impulses that sense tension are greater than the impulses that cause muscles to contract, providing an inhibitory effect to the muscle spindles
How autogenic inhibition is used in stretching
Holding a stretch for >30 sec stimulates the Golgi tendon organ, which overrides the muscle spindle activity in the stretched muscle, allowing for optimal lengthening of the tissue.
Pattern overload
repeating the same pattern of motion, which may place abnormal stresses on the body (e.g. pitching, running, cycling, same gym routine repeatedly, etc.; also occupational repetitive activity or sitting.)
Cumulative Injury Cycle
Trauma > inflamm > muscle spasm > adhesions/knots > altered neuromuscular control > muscle imbalance
Davis’ Law
Soft tissue models along the lines of stress (e.g., hypertonic muscles shorten and become hypertrophied, and antagonists weaken in response to excessive stretch).
Three components of Integrated Flexibility Continuum
- Corrective flexibility
- Active flexibiity
- Functional flexibility
Corrective Flexibility
Includes: myofascial release + static stretching
Purpose: to increase joint Rom, improve muscle imbalances, and correct altered joint motion.
imbalances
Appropriate at the stabilization level (Phase 1)
Active Flexibility
Includes: self myofacial release + active-isolated stretching
Appropriaate for strength leve (phases 2, 3)
Active-isolated stretching
allows for agonists and synergist muscles to move a limb through a FROM while the functional antagonists are being stretched (e.g. supine leg raise to stretch hams).
Functional Flexibility
Includes: Self MF release + dynamic stretching
Integrated multiplanar soft tissue extensibility required; utilizes FROM
Appropriate at power level (phase 5) or before athletic competition
Self myofacial release stretches
calves, TFL/ITB, adductors, piriformis, lat dorsi
Static stretching definition
process of passivly taking a muscle to the point of tension and holding the stretch for a minimum of 30sec
Static stretching summary
Mech of Axn: autogenic inhibn or recip inhibn (depending on how performed)
Acute variables: 1-3 sets, hod stretch 30 sec
Examples: gastroc, kneeling hip flexor, standing adductor, and pectoral wall stretches
Static gastroc stretch
push against wall with rear foot extended, flat, toes ahead; lean toward wall; keep glutes and quads tight; hold 30 sec
Static TFL stretch
Staggered stance, externally rotate back leg; Squeeze glutes and rotate pelvis posteriorly; move body forward to prod tension in front of stretched hip; as progression, rais arm on same side as back leg; hold side bend and rotate posteriorly; hold for 30sec
Static kneeling hip flexor stretch
kneel on one knee, both knees at 90 degree angles; internally rotate back hip to targe psoas or neutral position to target rectus femoris; squeeze glutes of the side being stretch while rotating pelvis posteriorly; slowly move body forward until a mild tension is achieved at the front of the hip; as a progression, raise arm & side bend to opposite side while rotating posteriorly; hold 30sec
Static standing adductor stretch
straddled stance, feet wider than shoulders; with toes straight, extend one leg back until the toe is in line with the heall of the other foot; posteriorly rotate pelvis; move in side lunge to stretch the opposite groin; hold 30sec
Static lat dorsi ball stretch
kneel befor stability ball; place one arm on ball, thumb straight up; posteriorly rotate pelvis; roll ball forward to extend arm straight out;hold 30sec
Static pec stretch
Stand against object with shoulder adducted at 90degrees and elbow bent with hand upright; slowly lean forward until a slight stretch is felt; hold for 30 sec.
Static upper trap/scalene stretch
stand upright; retract and depress scapula on side being stretched; tuck chin and slowly laterally flex the head, pulling one ear toward the same shoulder; hold 30sec.
Dynamic stretch: Prisoner squat
Stand neutral, hands behind head. Squat x 10.
Dynamic stretch: Multiplanar lunge with reach
Stand. Step forward in lunge and sweep hand forward toward toe. Use hip/thigh muscles to push back to standing. Repeat x10. Repeat on opposite side. Progress to side lunges.
Dynamic stretch: Single leg squat touchdown.
Stand on one leg. Squat and reach opposite hand to toe of standing foot. Return to starting position. Repeat x10. Repeat on opposite side.
Dynamic stretch: Tube walking side to side
Stand feet hip-width apart. Place elastic tubing/band around lower legs at ankles. Take small steps sideways without allowing knees to cave inward. Repeat in opposite direction.
Dynamic stretch: Medicine ball lift and chop
stand feet hip width apart. grasp medicine ball from floor, lateral to foot, with both hands, elbows fully extended. Stand and sweep ball out and upward to opposite site while rotating at hips. Repeat x 10. Repeat on opposite side.
Dynamic stretch: Inverted hurdler’s stretch
p 193. May be dangerous for those with knee or low back pain
Dynamic stretch: Plow
p 194.Should not be done by those with neck or back injury or with hi BP.
Dynamic stretch: Shoulder stand
p 194. Should not be done by those with HTN or neck/spine injury.
Dynamic stretch: Straight leg toe touch
p. 194. Should not be done by those with herniated discs
Dynamic stretch: Arching quadriceps
p.194-5. Should not be done by those with h/o knee injury.
Sample SMR and static stretch for feet turning out
SMR: gastroc/soleum; biceps femoris
Static: gastroc, biceps femoris
Sample strenghtening exercise for feet turning out
single leg balance reach
Sample SMR and static stretch for knees moving inward
SMR: adductors, TFL/IT band
Static: supine bic. fem, standing TFL
Sample strengthening exercise for knees moving inward
Tube walking: side to side
Sample SMR and static stretch for excessive forward lean
SMR: adductors, TFL/IT band
Static: sup bi. fem., standing TFL
Sample strengthening exercise for excessive forward lean
Quaruped arm/opposite leg raise; ball squat
Sample SM and static stretch for low back arches
SMR: Thoracic spine, lat dorsi
Static: kneeling hip flexor, lat dorsi ball
Sample strengthening exercises for low back arches
quadruped arm/opposite leg raise; ball squat
Sample SMR & static stretch for arms fall forward
SMR: Thoracic spine, lat dorsi
static: lat dorsi ball, pectoral wall
Sample strengthening exercise for arms fall forward
squat to row
Sample strengthening exercises for shoulders elevate (push/pull assessment)
ball cobra
Sample SMR & static stretch for shoulders elevate (push/pull assessment)
SMR: upper trap (thera-cane)
Static: trap/scalene
Sample SMR and static stretch for head protrudes forward
SMR upper traps
Static: upper trap/scalene
Sample strengthening for head protrudes forward
Chin tuck p196
Golgi tendon organ
Senses muscle tension
Relaxes muscle in response
Normal reaction - to avoid injury
Muscle spindle fibers
Senses muscle lengthening
contracts the muscle in response
normal reaction to injury
