Stretching Flashcards
stretching
helps to ELONGATE the muscles
- the contractile and noncontractile
different modes
static
dynamic
ballistic
what are the intensities
slow, low load, prolonged stretch to make it work
- nervous got the control
how long shall it last?
not really any ideal combo
- typically 15 to 60 secs
- 2-5 reps
how often?
lots of things affect this (age, meds, pathology)
- 3-5x a week ideally
what to do before?
warm up muscles
- allows to stretch more and less injury
how to do it?
direction of the stretch is opposite
- move slow thru the range and a lil beyond
- as time goes on, will increase the more you do (my hips :( wont do it)
stretching guide???
two joint muscles stretched one at a time then release slowly
allow a few secs of rest
- if pt. can’t tolerate for 30-60 secs, use more slow gradual intermittent stretch
helps w/ post muscle soreness
- but stretch before WU
- to enhance muscle power, strength or endurance, stretch after
helps with ROM