Stretching 1 Flashcards
what are the top 5 factors that restrict motion?
casts splints pain scoliosis/kyphosis surgery
what are the different ways ROM can be decreased?
active muscle tension
passive muscle tension (muscle viscoelasticity, fascia)
5 indications for stretching
- ROM limitations b/c of adhesions, contractures, scar tissue
- when restricted motion may lead to structural deformities that are otherwise preventable
- when muscle weakness and shortening of opposing tissue lead to decreased ROM
- as a part of total fitness program to reduce injury
- prior and after vigorous excercise to minimize soreness
stretching contraindications
bony block limits motion
soft tissue healing could be disrupted
sharp acute pain with joint movement or muscle elongation
hypermobility already exists
shortened soft tissues provide support instead of neuromuscular control or normal structural stability
_____of the muscle prior to static stretch minimizes ______.
maximal contraction
stretch induced strength loss
_____without muscle activation decreases performance
static stretching
what are the 3 main types of stretching?
static
dynamic
pre-contraction
what are the 2 types of static stretching?
active stretch
passive stretch
what are the 2 types of dynamic stretching
active stretch
ballistic stretch
what are the 2 types of pre-contraction stretching?
PNF techniques
PIR, PFS
describe static stretching
15-30 second stretches 2-4 reps position patient for relaxation decrease intensity if painful careful with hypermobile joints avoid combination movements of the spine
what are ballistic stretches?
rapid alternating movements to end range
“bouncing” at end range
what is bad about ballistic stretches?
increased injury risk
chronic contracture causes brittle tissue
not for injury recovery
who can use ballistic stretches?
gymnastics
martial arts
describe active dynamic stretching?
movement through a full range
start slow gradually pick up speed ad increase ROM
Use sport/task-specific movements
preparation/warmup
PNF
proprioceptive meuromuscular facilitation
what are the facilitation techniques for PNF
motor control
increases exitability of target muscles
restore muscle function
increase ability to move
increase stability
facilitate coordinated movement through tiing
increase patient’s stamina to avoid fatigue
what are inhibiition techniques for PNF?
motor control
decrease motor neuron excitability
reduction in spasticity
improve motion
parts to spiral-diagonal plane for PNF
flexion-extension
rotation
toward and across midline
static stretching single plane example
stretching the hamstrings
effective but not as functional as multi-plane stretching
what are some advantages for PNF patterns?
form the basis for all movement
alternating agonist/antagonist control
multiple planes of movment
create control with alternating mobility and stability
D1 movement pattern for upper extremity (PNF)
grab seatbelt to fasten seat belt
adduction, external rotation, flexion moving to abduction, internal rotation, extension
D1 flexion movement (PNF) upper extremity
arm finishes inflexion, adduction and external rotation
D1 extension movement (PNF) upper extremity
arm finishes in extension, abduction and internal rotation
D2 movement (PNF) upper extremity
sword from sheath to the air
extension, adduction, internal rotation, moving to flexion, abduction and external rotation
D2 flexion (PNF) upper extremity
arm finishes in flexion, abduction and external rotation
D2 extension (PNF) upper extremity
arm finishes in extension, adduction and internal rotation
D1 movement lower extremity
soccer kick
reach back in toe contact, flex leg forward with open foot
D1 flexion lower extremity
leg finishes in flexion, adduction and external rotation
D1 extension lower extremity
leg finishes in extension, abduction and internal rotation
D2 movment lower extremity
snow plow, up and out to down and in
D2 flexion movment lower extremity
leg finishes in flexion, abduction and internal rotation
D2 extension movement lower extremity
leg finsihes in extension, adduction and external roation
