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
