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.
