Stretching Flashcards
When GH placed into extension with hand pronated, what muscle are stretching?
Biceps Brachii
When elbow and GH placed into maximally flexion what muscle is being stretched?
Triceps Brachii
When shoulders extended with scapulas fully retracted. and to enhanced it stick out the chest, what muscle being stretched?
Pectoralis Minor
When standing or kneeling or lying flat on stomach and slowly extend the back or spine, what muscle is being put into stressed?
Rectus Abdominis
While lying on supine, bending knees and rotate legs contralateral side or while standing and contralaterally flex and extend the trunk, what muscle are you stretching?
External Abdominal Oblique
While lying on supine with bend knees and rotate legs to side or standing laterally flex and rotate trunk to opposite side, what muscle do are you stretching?
Internal Abdominal Oblique
While seated with legs stabilized off end of chair then rotate to side (it can perform bilaterally) and to placed overpresure may used the upper arm, what muscle do you stretched?
Transverse Abdominis
What are the muscles that being stretched when you cross arms or as if grabing the scapulas and pull laterally?
Middle Trapezius, and the Rhomboids
To stretch it can be done bilateral or unilateral, you abduct and externally rotate shoulders above the head against wall or door then pull the body inferiorly.
Latissimus Dorsi
To stretch it can be done bilateral or unilateral, you abduct and externally rotate shoulders above the head against wall or door then pull the body inferiorly.
Latissimus Dorsi
When you cross arms in front of your body and wlak hands out laterally, what muscle is being stretched?
Rhomboids MM
While lying on sidelying, grip table and let posterior leg hang off and laterally flex the trunk, what muscle are you stretching?
Quadratus Lumboorum
While on sidelyng, and lift upper body with the support of the arm, and allowing the trunk to laterally rotate, what muscle is being stretched?
Latissimus Dorsi
When you do Cat Stretch on all four arch back, what muscle is being stretched?
Erector Spinae Group
Extend shoulder to stretch anterior fibers, pull shoulder anteriorly across the body to stretch posterior fibers and pull and adducts ahoulder inferiorluly behind back to stretch the middle fiber, what muscle i am?
Deltoid
When placed shoulder into adduction and pull arm inferiorly behind back, what muscle is being stretched?
Supraspinatus
While seated or standing, place both hands on waist with thumbs forward. and bend bend forward then slowly let elbows fall forward towards the floor, what muscles are being stretched?
Infraspinatus and Teres Minor
In doing self stretching, you abduct and externally rotate shoulders above head against chair or bench and pull body inferiorly —- or abduct and externally rotate shoulders then pull arm superiorly over head or hang from the bars, what muscle(s) is being put into stretched?
Subscapularis, Teres Major, Latissimus Dorsi
In placing shoulders extended with scapular fully retracted, and stick out the chest by taking a deep breath will stretch what muscle?
Serratus Anterior
This muscle will be stretch unilateral or bilateral by flexing elbow, abduct at 150° - 100° - 60° & extended against the door or wall?
150° for lower, 100° for middle 60° for upper fibers of Pectoralis Major
By standing against the wall or door way with shoulder extended, slightky abducted and externally rotated (may keep the elbow slightly flexed to limit stretch on biceps brachii), what muscle. fiber being planed into tension?
Coracobrachialis
In doing self stretch in standing at doorqay or wall with shoulder extended, elbow straight, forearm pronated and slowly flex knees and extend shoulders will put stress on the fibers of what muscle?
Bicep Brachii —- and other muscles stretched are: Anterior Deltiod, Pectoralis Minor/Major
This muscle is difficult to stretch, suggested that shoulder should be extended while doing elbow flexion to isolate it, what muscle is this?
Brachialis
By flexing elbow and place behind the head, keep neck in neutral position and apply pressure withe opposite hand or may place a towel behind back and pull downward with the lower hand, which muscle is being stretched?
Triceps Brachii
With elbow straight using opposite hand to supinate the forearm, what muscle is being placed into tension?
Pronator Teres
Witg elbow straight, then extend wrist and use the opposite hand to ulnar deviate the wrist, what muscle are you stretching?
Flexor Carpi Radialis
With elbow straight, extending the wrist and with the help of the opposite hand to spread the palm, what muscle is being stretched?
Palmaris Longus
With elbow straight, and extended wrist and use the opposite hand to radially deviate the wrist, what muscle is placed into tension?
Flexor Carpi Ulnaris
Elbow straight with wrist extended, use opposite hand to pull middle phalanges posteriorly will stretched the muscle of?
Flexor Digitorum Superficialis and Profundus
With elbow straight, wrist exyended and using opposite hand to pull distally the phalanx of thumb or 1st digit into extension will stretch the muscle?
Flexor Pollicis Longus
With elbow straight, wrist extended and using opposite hand to supinate forearm, what muscle is being stretched?
Pronator Quadratus
Starting with elbow straight and supinated, use opposite hand to stabilized origin of the muscle then fully pronate the forearm, which muscle in placed into tension?
Brachioradialis
Placing elbow straight, wrist flexed and pronated, and with the use of opposite hand apply flexion pression over the shaft of the 2nd metacarpal, what muscle is being stretched?
Extensor Carpi Radialis Longus
Placing elbow straight, wrist flexed and pronated, and with the use of opposite hand to apply flexion pressure over the shaft of 3rd metacarpal. what muscle are you stretching?
Extensor Carpi Radialis Brevis
Placing elbow straight, wrist extended and pronated, and with the use of opposite hand to apply flexion pressure on all phalanges and try to pronate and supinate the forearm to further stretch more specific fibers of what muscle?
Extensor Digitorum
Stretch it by pulling the knee to chest or cross ankle of the other over thigh then pull knee to chest (may be done seated, supine or standing)
Glutues Maximus
In placing one leg in front of other and adduct anterior thigh; also may do cross ankle of othee leg over thigh and pull knee to chest.
Glutes Medius & Minimus
While kneeling, extend the hips and tilt pelvis posteriorly or while in supine, extebd hip off the side of the table and tilt pelvis posteriorly.
Iliacus
Cross ankle of othee leg over thigh and pull knee to chest or while seated, place one leg with knee bent in front of body, extend other leg posteriorly, then lean forward to provide more pressure.
Piriformis, superior/inferior Gemelli, Quadratus Femoris
To stretch it, do extension, adduction and medially rotation of thigh.
Tensor Fascia Latae and Sartorius,
Self stretching: on prone, placed pad under the flexed knee and extend the hip or while on supine, flex knee, extend hip and posteriorly tilt pelvis ( the ipsilateral hand may used to apply more pressure)
Rectus Femoris
While standing, pull ankle to buttocks ( towards more on medially to add more pressure)
Vastus Lateralis
While standing, pull ankle to buttocks ( towards more on laterally to add more pressure), also done on kneeling.
Vastus Medialis
Lying in supine, may fkexed both knees and touch soles of feet together and drop the knees to the floor (over pressure may apply by both hands. Also may done on standing, stepforward and laterally abduct posterior thich, laterally tilt and rock pelvis to stretch the fibers.
Pectineus and Adductor Longus + Magnus
Done on standing, stepforward and laterally abduct posterior thich, laterally tilt and rock pelvis to stretch the fibers; also you just simply abduct both things as if making a split.
Gracillis
Stretch while standing by extending back, anteriorly tilt pelvis and flex thighs, and externally rotates hips to further stretch medial fibers
Semitendinosus and Semimembranosus
Stretch while standing by extending back, anteriorly tilt pelvis and flex thighs, and internally rotates hips to further stretch lateral fibers. Also done by placing straight leg up on a bed and lean forward.
Bicep Femoris
Bys placing dorsum of the foot on the ground and apply pressure into plantarflexion and eversion; or simply sit with ankle flexed under buttocks
Tibialis Anterior
Place dorsum of toes on gtound and apply pressure into flexion of digits 2-5.
Extensor Digiturom Longus
Place dorsum of big toe on gtound and apply pressure into flexion of 1st digits
Extensor Hallicus Longus
While client seated, invert amd plantarflex the ankle with mild over pressure. (PLAIN)
Fibularis Tertius
Simply invert ankle with mild over pressure.
Fibularis Longus and Brevis
With posterior knee straight, lean body forward ( consider internally or externally rotating leg to stretch medial or lateral fibers preferentially); or done with knee straight, dorsiflexor ankle against wall or step.
Gastrocnemius
With posterior bent knee, dorsiflex ankle and lean forward- or dorsiflex ankle against wall or step.
Soleus and Plantaris
While standing with knee straight, vonsider gently applying a mild knee extension forceom latetally rotated knee.(difficult to isolate the stretch)
Popliteus
Patient seated with knee bend, dorsiflex and evert ankle, use ipsilateral hand to over pressure (DOREV)
Tibialis Posterior
Patient seated with knee bend, dorsiflex ankle and extend toes 2-5, use the ipsilateral hand to put over pressure
Flexor Digitorum Longus
Patient seated with knee bend, dorsiflex ankle and extend big toe, use the ipsilateral hand to put over pressure
Flexor Hallucis Longus
To stretch SCM, place client’s neck and head into _________,_________side flexio and __________ rotation?
Extension, Contralateral, Ipsilateral (ExCoIp)
