Stretching Flashcards
Ability of a tissue to return to it’s previous shape or size following the application of a force.
Elasticity
Point of force beyond which tissue won’t return to former shape/size when force is removed.
Elastic Limit
Deformation
Plastic Stretch
Ability to deform without return to prior shape (can be normal property or secondary to damage)
Plasticity
Resistance, tension, tightness, pain, non-specific term probably referring to shortened muscles which limit joint motion.
Stiffness
Property of a fluid to resist loads that produce shear and flow.
Viscosity
Faster Movement = _______ viscosity.
Lower
Warming muscles increases viscosity (T/F)
False
Phenomenon of gels/solids where mechanical vibrations causes change from gel/solid to liquid
e.g. Quicksand
Thixotrophy
How does thixotrophy affect a muscle?
Muscle becomes stiff with disuse and more mobile with movement.
Example of mobility stretch.
Hamstring Stretch
Example of motor control stretch.
Hip Hinge, one legged balance
Example of functional patterning.
Pick up bag, squat, going to bathroom
What two things do our muscles/joints need?
Stability and Mobility
What type of factors restrict motion?
Extrinsic, Intrinsic, Sedentary lifestyle and habitual faulty or asymmetric postures, paralysis, postural misalignment.
Examples of extrinsic immobilization?
Casts, splints, skeletal traction
Examples of intrinsic immobilization?
Pain, Joint inflammation, muscle/tendon/fascial disorders, skin disorder, bony block, vascular disorders
Examples of sedentary/habitual immobilization?
Confinement to bed or wheelchair, occupation or work environment
Examples of Paralysis immobilization?
CNS/PNS disorders
Examples of postural misalignment immobilization?
Scoliosis, kyphosis
What are the indications for stretching?
• When ROM is limited due to loss of extensibility
from adhesions, contractures, and scar tissue
causing functional limitations or disabilities
• When restricted motion may lead to structural
deformities that are otherwise preventable
• When muscle weakness and shortening of
opposing tissue have led to limited ROM
• As part of a total fitness program designed to
prevent or reduce the risk of MSK injury
• Prior to and after vigorous exercise to minimize
soreness
What are the tight or overactive upper extremity muscles?
Pec Major/minor Anterior deltoid Subscapularis Latissimus dorsi Levator scapulae Upper trap Teres major SCM Scalenes Rectus Capitis
What are the weak or underactive upper extremity muscles?
Rhomboids Lower Traps Posterior Delt Teres minor Infraspinatus Serratus anterior Longus coli longus capitis
What are common joint dysfunctions of the upper extremity?
Sternoclavicular joint
AC joint
Thoracic and Cervical Facet joints
What are possible injuries of the upper extremities?
Rotator cuff Shoulder instability Bicep tendonitis TOS Headaches
What joints are prone to lose mobility? (stiff)
Ankle Hip Thoracic Gleno-humeral Upper Cervicals
What joints are prone to decreased stability?
Knee
Lumbar
Scapula
Lower Cervicals
What muscles are tight or overreactive in the lower extremities?
Fibularis Lateral Gastroc Soleus IT Band Lateral hamstring Adductor Psoas
What muscles are weak or underreactive in the lower extremities?
Post. Tibialis Flexor digitorum L. Flexor hallucis L. Ant. Tibialis Vastus Medialis Pes Anserine Gracilis Sartorius Semitendinosus Gluteus Medius Hip external rotators Gluteus Maximus Local lumbo-pelvic-hip stabilizers
What are common joint dysfunctions of the lower extremities?
1st MTP joint Subtalar joint Talocrural joint Prox. Tib/fib joint SI Joint Lumbar facet joints
What are the possible injuries to the lower extremity?
Plantar fasciitis
Post. Tib tendonitis
Anterior knee pain
Low back pain
What are the stretching contraindications?
• A bony block limits motion
• Recent fracture with non-union
• Acute inflammatory or infections process
• Soft-tissue healing could be disrupted due to stretch
• Sharp acute pain with jt movement or muscle elongation
• Hematoma or other tissue trauma indication
• Hypermobility already exists
• Shortened soft tissues provide support in stead of
neuromuscular control or normal structural stability
• Shortened soft tissues enable a paralyzed patient or one
with severe weakness to perform specific functional skills
Stretching prior to a vertical leaping test may (increase/decrease) performance?
decreased
Stretching prior to a bench press (increased/decreased) performance?
decreased
Calf muscle strength was (increased/decreased) after 15 minutes of stretching?
decreased
T/F Stretching causes an acute inhibition of maximal force produced by the muscle and this effect is more pronounced in activities performed at relatively slow velocities.
True
T/F Minimal contraction of the muscle prior to static stretch minimizes stretch-induced strength loss.
False, maximum contraction does.
What does static stretching without muscle activation do to performance?
Decreases
What are the types of static stretching?
- ) Self Stretch (active)
2. ) Passive Stretch (partner)
What are the types of dynamic stretching?
- ) Active Stretch
2. ) Ballistic Stretch
What are the types of pre-contraction stretching?
- ) Proprioceptive Neuromuscular Facilitation (PNF)
2. ) PIR, PFS
What are the types of static (active self stretches)?
Bands and stretch straps
What type of static stretch is described: slow and constant, 15-30 seconds, 2-4 reps, position patient for relaxing, decrease intensity if painful, careful with hypermobile joints, avoid combination movements of the spine.
Passive Partner Stretch
What is the acute increase in ROM immediately following a static stretch attributed to?
analgesic response