Stretching Flashcards
what is stretching?
designed to increase mobility
elongating structures that have adaptively shortened and become hypomobile over time
what is dynamic flexibility?
active mobility or AROM
what is passive flexibility?
PROM
what is hypomobility?
restricted motion/decreased mobility
what is the difference b/w a contraction and a contracture?
a contraction is voluntary movement of muscles
a contracture is the muscles stuck in a contracted position and was not actively put there
what are extrinsic factors of immobilization?
casts, braces, etc.
what are intrinsic factors of immobilization?
arthritis, inflammation, tone, lymphadema, neuro disorders, skin disorders, scarring, vascular disorders, scoliosis, increased kyphosis, etc.
what is selective stretching?
not stretching everything that’s tight bc it may decrease functionality of the shortened muscles (tightness may help functionality)
common in neuro disorders
why would a PT use overstretching and hypermobility?
some athletes
usually don’t want to get patients into hypermobility
what are some interventions to increase mobility of soft tissues?
manual/mechanical stretching
passive stretching
assisted stretching (patient assitance)
self-stretching (ultimate goal)
neuromuscular facilitation and inhibition techniques
muscle energy techniques (patient contracts muscle and PT give opposite force)
joint mobilization/manipulation (myofascial release, acupressure, trigger point therapy, friction massage)
soft tissue mobilization/manipulation
neural tissue mobilization (neuromeningeal mobilization)
PNF b4 or during stretch
what are the indications for stretching exercises?
adhesions, contractures, scar tissue limited ROM
potential for structural deformity
muscle weakness
part of total fitness program
pre and post vigorous exercise (static stretching not recommended b4 activity, but dynamic stretching is)
what are the contraindications for stretching?
bony block
non-union fracture
acute inflammation/infection
sharp/acute pain w/elongation
hematoma or tissue trauma
hypermobility
hypomobility provides stability/neuromuscular control
benefits of stretching
Increased flexibility and ROM
general fitness
Injury prevention, reduced post exercise soreness, enhanced performance
response to immobilization/mobilization
morphological changes
immobilization in a shortened position=longer to recover these tissues
immobilized in a lengthened position=faster to recover these tissues
what are the impacts of immobilization on sarcomeres?
actin and myosin negatively impacted
muscle fiber diameter shrinks
myofibril number decreases
blood flow to muscle decreases
how long does it take for atrophy to set in?
As little as two days of immobilization
muscle spindle
sensory organ w/in muscle that detects and convey info about muscle length change and speed of change
facilitates muscle contraction
golgi tendon organ (GTO)
w/in myotendinous junction
conveys info about the impact of length changes in muscle and tendon tissues
inhibits muscle contraction (relaxation)
range of stress strain curve in PROM
elastic region
range of stress strain curve for stretch
plastic region
where does injury occur in the stress strain curve?
at the failure point
what are the determinants of stretching?
alignment and stabilization
intensity of stretch
duration of stretch
speed of stretch
frequency of stretch
what is static stretching?
long duration stretching
what is cyclic (intermittent) stretching?
fast bursts of stretching
what is ballistic stretching?
rapid, forceful intermittent fast stretching
high speed, high intensity
quick bouncing movements that create momentum to carry the body segment through the ROM to stretch shortened structures
what are the 3 modes of stretching?
manual stretching
self-stretching
mechanical stretching
types of PNF stretching
hold relax (HR): autogenic inhibition
contract relax (CR): reciprocal inhibition
procedural guidelines for application of stretching intervention
exam and evaluation
preparation for stretching (heat)
application of manual stretching procedures
after stretch procedures (may use ice)
what are some common errors of stretching?
nonselective/poorly balanced stretching Activities
insufficient warm-up
ineffective stabilization
use of ballistic stretching
excessive intensity
abnormal biomechanics
insufficient info about age-related differences
what is relaxation training?
visualization, deep breathing, etc
awareness through movement
autogenic training
what are some adjuncts to stretching interventions?
relaxation training, pilates, heat, cold, massage, biofeedback, Joint traction/isolation
