Flexibility Exercises Flashcards
Why are flexibility exercise employed?
in order to correct muscle imbalances, increase jt ROM, decrease muscle soreness, relieve jt stress, imrpove muscle extensibility, and maintain functional length of all muscles.
What is essential for stretching?
stretching must happen in all planes with correct movment to ensure proper adaptations
SMR Gastroc/soleus (calves) other names:
foam-rolling posterior lower leg
SMR Gastroc/soleus muscles inhibited
gastroc and soleus
If the foam roller is not dense enough, how should SMR be performed?
perform SMR on a smaller and denser obj such as a medicine ball
too dense foam roller, how should SMR be performed??
Perform SMR on a larger dense and/or less dense objt.
If larger or less dense foam roller is not availble what could you use?
try using 2 foam rollers to increase surface area of compression
What are 4 common mistakes of SMR?
1) Rolling too quickly
2) Not IDing the tender spot
3) Not holding static pressure on the tender spot. It is common for ppl to knead the tissue, which is incorrect since first step is to hold without movement to replicate trigger pt release.
4) tensing body in presence of discomfort
What are two cues to correct SMR?
1) The idea is to ‘calm down’ the muscle, and rolling fast will excite the muscle.
2) When the tender spot is found, just simply relax the muscle and focus on deep breathing.
What are 5 contraindications and special considerations to SMR?
1) Varicose Veins
2) high blood pressure
3) diabetes
4) preg
5) Any time the trainer is unsure of a condition
Why should SMR not be performed for someone with varicose veins?
Excessive pressure may cause varicose veins to rupture. Avoid putting pressure directly over v v.
Why should SMR not be performed for someone with hypertension?
Massage has been shown to decrease BP, but the positions and tenderness in SMR may be problematic. Controlled hypertension isn’t contraindicated.
Why should SMR not be performed for someone with diabetesd?
poor circulation to lower extremitieis may lead to the inability of the body to properly flush out wast from breaking up adhesions and knots
Why should SMR not be performed for someone with pregos?
Miscarriage has been asso’d w/ massage in the first tri. In third tri, pressure pts in calf and adductor may induce contractions
How do you begin SMR gastroc/soleus?
Begin by sitting on a flat surface with the foam roller place just above ankle
After beginning SMR gastroc/soleus what do you do with your legs?
Cross nonworking leg over working leg to increase compression, if need be.
After crossing your legs in SMR gastroc/soleus, where do you place your hands??
Place the hands near the hips with fingertips pointing away from body.
After hand placement in SMR gastroc/soleus, what do you do with hips?
Raise hips and slowly begin to roll body down (so foam roller comes up) twd knee.
Roll pace for SMR gastroc/soleus?
Roll at a pace of about 1 in/sec until a tender spot is ID’d.
What is a tender spot in SMR?
pain/discomfort at 6-9 on 1-10 scale
How long does one hold at tender spot?
20-30 seconds or until tenderness begins to decrease
When do you switch to other extremity in SMR?
When 1-2 of these spots in extremity are ID’d before swithcing
SMR quads other names
Foam-rolling the front of upper leg
SMR quads inhibit what muscle group?
quads
SMR quads begins how?
Begin by lying face down on flat surface w/ foam roller placed just below hip.
SMR quads can be rolled together or seperaltely? T/F
True/ T
If SMR quads one at a time, how should it be performed in regard to legs?
If rolling one at time, place nonworking legs out to side, so it is relaxed nut providing light support
If SMR quads one at a time, how should it be performed in regard to arms placement?
place arms in front of the body with elbows under the shoulders for support
how should spine be in SMR quads?
neutral
When doing SMR quads why do you not place hips on ground?
increases compression on lower back
SMR adductors other name
foam-rolling the inside of the upper leg
How SMR adductors begin?
Begin by lying face down on a flat surface with foam roller placed on the inside of leg, just above knee.
How should leg being rolled in SMR adductors?
The leg being rolled should be placed with the hip close to 90 degrees, and the nonworking leg should be extended straight.
How should arms be during SMR adductors?
place arms in front of body with elbows under shoulder for support
For smr how should spine always be?
neutral
SMR Vastus lateralis aka
Foam rolling IT band
How do you start SMR vastus lateralis?
Begin by lying on side, with the roller placed just below the hips at a 45 deg angle of rot.
Leg placmenet in SMR Vastus lateralis
nonworking leg should be placed in front of the body to offer additional suppoort during rolling.
Rolling should be toward what in SMR vastus lat?
toward knee
SMR for adductor roll twd?
roller
SMR TFL other names
Foam-rolling the hip flexor
How do you begin SMR TFL?
Begin lying face down in flat surface w/ foam roller placed just below iliac crest of hip, but above the greater trochanter (top of femur)
Body placement for SMR TFL
The body will be placed at about a 45 degree angle to attempt to isolate TFL
TFL is small so there is little what during SMR TFL?
little rolling
SMR TFL roll up twds what??
thigh or roll body fwd and back
SMR TFL is vital for what issues?
IT band issues cuz TFL attaches to IT band
SMR Piriformis begin by what?
Begin by sitting with the glutes to be rolled in center of roller
SMR Piriformis hand placement?
Place same-side hand on ground and lean back slightly to relax glutes
SMR Piriformis leg placement?
Leg on other side being rolled can be crossed over with opposing leg to open hip
SMR piriformis is rolled twd what?
The knee
SMR Lats aka
foam-rolling the side of the upper torso
SMR Lats begins how?
Begin by lying on one side with the roller placed just below the armpit.
SMR Lats arm placement
Arm of side being rolled should be relaxed on ground above head
During SMR lats, the area of lat is what so little what happens?
small area on lat, so little motion
SMR lats roll where?
up
SMR Peroneals aka
foam-rolling the outside leg
SMR peroneals begins how?
Begin by lying on side w/ foam roller olaced under low leg at inf portion of the calf.
SMR peroneals position roller how?
Position roller at an 90 deg angle under leg t be rolled
during SMR peroneals dont do what two things?
Dont perform a large rolling motion across the entire lower leg, and do not roll onto a bone at knee jt or ankle jt
SMR thoracic spine aka
foam-rolling upper back
SMR thoracic spine muscles inhibited
middle/lower traps
SMR thoracic spine begins how?
beging by lying back on a flat surface with the roller placed just below shoulder blades
SMR thoracic spine hand placement
Place hands behind head so neck muscles can relax
hips and knees during SMR thoracic spine
Keep hips and knees bent, with feet flat on the floor. Raise hips slightly off ground and beging rolling down
Don’t roll where during SMR thoracic spine?
Dont roll o the neck or lower back
