Lower Body Exercise Flashcards
Define Static Stretching
stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds
Static Stretching is less beneficial than ______ for improving ROM for functional Movement
Dynamic
Define Dynamic Stretching
- stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times.
- more benefits in improving functional range of motion and mobility in sports and activities for daily living.
Define Passive Stretching
- using some sort of outside assistance to help achieve a stretch
- the muscle to be stretched is relaxed and relies on the external force to hold person in place
Risk of Passive stretching?
the external force will be stronger than the mm is flexible
Define Active Stretching
- stretching a muscle by actively contracting the muscle in opposition to the one being stretched
- does not use body weight, a strap, leverage, gravity, another person, or a stretching device
- relax the muscle that’s being stretched and rely on the opposing muscle to initiate the stretch
Challenges and risks of active stretching
- can be challenging because of the muscular force required to generate the stretch
- frequently requires assistance from another person to direct the motion or create muscle awareness
- generally considered lower risk because the stretch force is controlled with person’s own strength rather than an external force
Toe Lift - purpose, technique and results
Purpose: Strengthens intrinsic muscles of the foot
Technique:
- Stand with neutral pelvic rotation (tail tucked) and neutral position of femur on tibia (knees soft)
- Lift heels off floor 1 inch keeping all 10 toes on the floor
- Hold for up to 30 seconds
Results: Toes that lift up indicate specific muscle dysfunction
Uses for Toe Lifts
Good for forefoot pronation or pes planus, plantar fasciitis, lower extremity dysfunction
Piriformis Stretch Supine: passive and active forms
Passive:
- Cross one foot over opposite knee
- Hold for 10-30 seconds
Active:
- Cross one foot over opposite knee
- Use opposite leg to push ipsilateral leg cephalad
- Hold for 10-30 seconds
Piriformis Stretch passive - Pigeon Pose
- Flex hip and knee and place leg in front of you
- Extend other leg behind
- Increase stretch on piriformis by dropping torso onto forearms
Hamstring Stretches Passive: Standing up
Standing up:
- Stand upright and raise one led on to and object - keep that leg straight and your toes pointing up
- lean forward while keeping your back straight
Hamstring stretch - dynamic
- Bend hips to 90 degrees and flex knees
- Keep pelvis in anterior tilt
- Extend knees and push ischial tuberosities up to the ceiling
Psoas stretch - static (table stretch)
- Stand beside a table, bed, arm of a couch, or some surface slightly lower than hip level.
- Lift one leg up onto the table behind you, then sink into the stretch, with your hips square, until you feel a stretch along the front of your hip.
Psoas stretch - active
- Start by kneeling on floor with one leg flexed at knee.
- Invert foot on floor (the leg behind you).
- Keep torso erect with neutral pelvic rotation.
- Contract gluteus maximi muscles and advance into lunge.
- Hold for 30 seconds.
Golgi tendon organ responds to…..
stretch and contraction & initiates inhibitory reflex arc to prevent overloading the muscle
Alpha Motor Neuron (3)
- Control of muscle length by muscle spindle
- Stretching muscle causes spindle to discharge more = muscle is lengthening
- Contracting muscle causes spindle to be silent = muscle is shortening
Reciprocal Innervation & Inhibition
- Stimulating limb flexor and extensor muscles = joint stabilization
- Joint flexes, flexor contracts, extensor lengthens
- Joint extends, flexor lengthens, extensor contracts
- Occurs ipsilaterally & contralaterally
- Ipsilateral flexor contracts, contralateral flexor lengthens
Slow Twitch Fibers (5)
- Function is tonic/postural
- Uses oxidative metabolism
- High capillary density
- Twitch speed is slow
- Type I myosin heavy chain (MHC) isoform
Fast Twitch Fibers (6)
- Function is phasic, muscles react by shortening and tightening
- Uses glycolytic metabolism
- Fatigue rapidly
- Low capillary density
- Twitch speed is fast
- Type II MHC isoform
What fibers have the largest cross-sectional area in the psoas mm?
Type I muscle fibers have the largest cross-sectional area over Type II fibers
Location and function of Type ! fibers of the Psoas?
- Fiber types differ in level of the muscle with Type I mostly in the cephalad portion starting from L1 to L4
- Therefore, more postural and stabilizes the lumbar spine; controls disc space anterolaterally
Location and function of Type II fibers of the Psoas?
- Type II fibers are more predominant in the caudal portion of the muscle
- Therefore, more dynamic as main flexor of the hip
Sumo Wrestler Exercise – dynamic stretching of psoas
- Stand with feet 18” apart
- Flex knees and hips
- Round spine, particularly lumbars
- Use glut max to push pubes anteriorly
- Keeping pubes anterior, extend knees, hips
- Straighten spine by rotating at hip joints
- Keep lordotic curve minimal
- Repeat 3 more times
Pelvic Clock
- Naval is center of clock
- Using multifides, rotatores, erector spinae, move naval to each position on clock
- Do not use legs to push pelvis
- Monitor via ASIS
Muscle Dysfunction (Janda) general
- Postural/tonic muscles become facilitated, hypertonic, shortened
- Dynamic/phasic muscles become inhibited, hypotonic, weak
Muscle Dysfunction (Janda) Hip region
- weak = glut med & max
- tight = iliopsoas, rectus femoris, piriformis, adductors and TFL
- Extends into weak abdominals and tight erector spinae
Muscle Dysfunction (Janda) Shoulder region
- weak = supra & infra-spinatus, deltoid, rhomboids, lower traps, serratus ant.
- tight = levator scapula, upper traps, pectorals
- Extends into longus colli
Lower Crossed Syndrome (5)
- Weak gluteus maximus and tight hip flexors
- Weak abdominals and short lumbar erector spinae
- Weak gluteus medius and minimus and short tensor fascia latae and quadratus lumborum
- Anterior pelvic tilt and increased lumbar lordosis
- Hypermobility in the lowest lumbar levels
Results of lower crossed syndrome
- Anteriorly rotated pelvis
- Tight erector spinae,
iliopsoas, rectus femoris - Weak abdominals, glut max & med
How to correct lower crossed syndrome
- Strengthening glut max & med
- Lengthens iliopsoas, rectus femoris
- Engages abdominals
- Causes pelvis to move into neutral tilt
