Stretching techniques

Question 1

What is flexibility

Answer 1

The ability to move through pain-free ROM

ROM permitted across a joint.

The ability to exercise muscles and joints to maximum potential.

Question 2

Principles of stretching

Answer 2

Warm up

Stretch before and after exercise

Gently and slowly

Stretch to the point of tension

Question 3

The effects of stretching

Answer 3

Connective tissue effects:

• Pliability of surrounding tissue
• Prolonged tensile load elicits relaxation effects
• Holding the tensile load reduces tension within the connective tissue

Neurological effects:

Golgi tendon organ. Sends information back to CNS about contraction force in muscle.

Muscle spindle cells. Stretch receptors located throughout muscle. Prevents muscle tearing by controlling levels of tension and stretch within muscles.

Question 4

Ballistic stretching

Answer 4

Bounced movements are used to increase ROM. Increased risk of tissue damage as less time for neural/tissue adaptation

Question 5

Static stretching

Answer 5

Muscle slowly stretched to end range.

Question 6

Active-assisted

Answer 6

RI/PIR or combinations thereof.

Question 7

PIR

Answer 7

After an isometric contraction there is an increased degree of relaxation within that muscle. The therapist will use that time to stretch the muscle further. Client pushes TOWARDS

Question 8

RI

Answer 8

When the agonist contracts, the antagonist is inhibited neurologically. This helps the antagonist to stretch and enables the therapist to stretch the muscle further. Client presses AWAY.

Question 9

CRAC

Answer 9

Combination of PIR and RI. Target muscle is stretched isometrically first. Contraction then released and antagonists contracted. When complete, the target muscles are stretched.