Study Guide - Flexibility Exercises

Question 1

Utilizing a foam roller or a handheld roller on the Gastrocnemius/Soleus (calves), Tensor Fascia Latae (TFL)/Iliotibial (IT) Band, Adductors, Piriformis, and Latissimus Dorsi, Thoracic Spine, Front of Thigh, Hamstring, Peroneals, are examples of what kind of what?

Answer 1

Stretches for Myofascial Release

Question 2

Which stretch for myofascial release includes the following preparation and movement?
Preparation: place foam roll under mid-calf, cross left leg over right leg to increase pressure (optional)
Movement: slowly roll calf area to find the most tender spot, once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds)

Answer 2

Gastrocnemius/Soleus (Calves)

Question 3

Which stretch for myofascial release includes the following preparation and movement?
Preparation: lie on one side, the foam roll just in front of the hip. cross the top leg over lower leg, with foot touching the floor
Movement: slowly roll from hip joint to lateral knee to find the most tender spot, once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds)

Answer 3

Tensor Fascia Latae (TFL)/Iliotibial (IT) Band

Question 4

Which stretch for myofascial release includes the following preparation and movement?
Preparation: lie prone with one thigh flexed and abducted and the foam roll in the groin region, inside the upper thigh
Movement: slowly roll the inner thigh area to find the most tender spot, once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds)

Answer 4

Adductors

Question 5

Which stretch for myofascial release includes the following preparation and movement?
Preparation: sit on top of the foam roll, positioned on the back of the hip–cross one foot to the opposite knee
Movement: lean into the hip of the crossed leg. Slowly roll on the posterior hip area to find the most tender spot. Once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds)

Answer 5

Piriformis

Question 6

Which stretch for myofascial release includes the following preparation and movement?
Preparation: lie on the floor on one side with the arm closest to the floor outstretched and thumb facing upward. Place the foam roll under the arm (axillary region)
Movement: slowly move back and forth to find the most tender spot, once identified, hold tender spot until the discomfort is reduced (minimum 30 seconds)

Answer 6

Latissimus Dorsi

Question 7

Static gastrocnemius stretch, static standing TFL stretch static kneeling hip flexor stretch, static standing adductor stretch, static latissimus dorsi ball stretch, static pectoral stretch, and static upper trapezius/scalene stretch are all examples of what?

Answer 7

Static Stretches

Question 8

Which static stretch includes the following preparation, movement, and technique?
Preparation: stand facing a wall or stable object. Extend one leg back, keeping the knee and foot straight and the back heel on the floor
Movement: draw naval inward. keep rear foot flat, with foot pointed straight ahead. Do not allow the rear foot to flatten. Bend arms and lean forward toward the wall. Keep the gluteal muscles and quadriceps tight and the heel on the ground. Hold for 30 seconds
Technique: make sure the gluteal muscles and quadriceps are activated to keep the kee in full extension. This will also enhance the stretch to the gastrocnemius.

Answer 8

Static Gastrocnemius Stretch

Question 9

Which static stretch includes the following preparation, movement, and technique?
Preparation: Stand in a staggered stance with the front leg slightly bent and rear leg straight. Externally rotate back leg.
Movement: Draw naval inward, squeeze gluteal muscles while rotating pelvis posteriorly, slowly move body forward until a mild tension is achieved in the front of the hip being stretched. As a progression, raise the arm (on the same side as the back leg) up and over the opposite side while maintaining pelvis position. Hold side bend position and slowly rotate posteriorly as illustrated. Hold for 30 seconds. Switch sides and repeat.
Technique: Make sure the gluteal musculature is contracted during the stretch. This will help reciprocally inhibit the TFL, allowing for greater lengthening of the TFL

Answer 9

Static Standing TFL Stretch

Question 10

Which static stretch includes the following preparation, movement, and technique?
Preparation: Kneel with front and back legs bent at a 90-degree angle. Internally rotate back hip to target the psoas musculature or maintain a neutral position to target the rectus femoris.
Movement: Draw navel inward. Squeeze gluteal muscles of the side being stretched while rotating pelvis posteriorly. Slowly move body forward until a mild tension is achieved in the front of the hip being stretched. As a progression, raise arm, side bend to opposite side, and rotate posteriorly. Hold for 30 seconds.
Technique: Placing a foam pad underneath the knee may improve comfort for the client, especially if stretching on a hard surface

Answer 10

Static Kneeling Hip Flexor Stretch

Question 11

Which static stretch includes the following preparation, movement, and technique?
Preparation: Stand ina straddled stand with the feet beyond shoulders-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead.
Movement: Draw navel inward and posteriorly rotate pelvis. Slowly move in a sideways motion (side lunge) until a stretch in the straight leg’s groin area is felt. Hold for 30 seconds.
Technique: Be sure to take a wider stance than shoulders-width apart to ensure optimal lengthening. this stretch can also be performed from a kneeling position or seated on a stability ball to reduce demand caused by maintaining a static lunge position.

Answer 11

Static Standing Adductor Stretch

Question 12

Which static stretch includes the following preparation, movement, and technique?
Preparation: Kneel in front of a stability ball. Place one arm on ball, with thumb pointed straight up in the air.
Movement: draw navel upward, posteriorly rotate the pelvis, slowly reach the arm straight out by rolling the ball forward. Hold for 30 seconds
Technique: ift his stretch causes any punching in the shoulder, perform the stretch with palm down on the ball. To increase the stretch, slightly adduct the outstretched arm across the body

Answer 12

Static Latissimus Dorsi Ball Stretch

Question 13

Which static stretch includes the following preparation, movement, and technique?
Preparation: Stand against an object and form a 90-90-degree angle with your arm
Movement: draw your navel inward. Slowly lean forward until a slight stretch is felt in the anterior shoulder and chest region. Hold the stretch for 30 seconds.
Technique: Make sure the shoulders do not elevate during the stretch. This is an example of relative flexibility and decreases the effectiveness of the stretch

Answer 13

Static Pectoral Stretch

Question 14

Which static stretch includes the following preparation, movement, and technique?
Preparation: stand in optimal posture
Movement: draw navel inward. Retract and depress the scapula on the side being stretched. Tuck chin and slowly laterally flex the head, pulling one ear toward the same side shoulder. Hold the stretch position for 30 seconds. Switch sides and repeat.
Technique: as with the pectoral stretch, keep the shoulder of the side being stretched down and retract it by depressing the scapula on the side being stretched. To help accomplish this, one can place the arm on the side being stretched behind the body

Answer 14

Static Upper Trapezius/Scalene Stretch

Question 15

Active gastrocnemius stretch with pronation and supination, active supine biceps femoris stretch, active standing TFL stretch, active kneeling hip flexor stretch active standing adductor stretch, active latissimus dorsi ball stretch, active pectoral stretch, and active upper trapezius/scalene stretch are all examples of what?

Answer 15

Active-Isolated Stretches

Question 16

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: Stand near a wall or sturdy object. Bring one leg forward for support. Use upper body and lean against object.
Movement: draw navel inward. Keep rear foot on the ground, with opposite hip flexed. Slowly move through hips, creating controlled supination and pronation through the lower extremity. Hold for 1-2 seconds and repeat for 5-10 repetitions
Technique: make sure when performing the stretch that the majority of the motion is coming from internal and external rotation of the hip, which in turn causes rotation at the knee and eversion and inversion on the foot and ankle.

Answer 16

Active Gastrocnemius Stretch with Pronation and Supination

Question 17

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: lie supine on floor with legs flat. Flex, adduct, and slightly internally rotate the hip fo the side being stretched while keeping the knee flexed. Place the opposite hand behind the knee of the lef being stretched
Movement: draw navel inward. With hand supporting leg, extend the knee. Hold for 1-2 seconds and repeat for 5-10 repetitions
Technique: adducting and internally rotating the hip places more of an emphasis on the short head of the biceps femoris

Answer 17

Active Supine Biceps Femoris Stretch

Question 18

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: stand in a staggered stance with the front leg slightly bent and rear leg straight. Externally rotate back leg.
Movement: draw navel inward and raise arm overhead. Squeeze gluteal muscles while rotating pelvis posteriorly. Stride forward, in a controlled manner, until a mild tension is achieved in the front of the hip being stretched. Side bend and rotate posteriorly as illustrated. Hold for 1-2 seconds and repeat for 5-10 repetitions
Technique: as with the static stretch, make sure the gluteal muscles are contracted when going into the stretch. This will help in enhancing neuromuscular efficiency between the hip flexors and hip extensors

Answer 18

Active Standing TFL Stretch

Question 19

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: kneel with front and back legs bent at a 90-degree angle. Internally rotate back hip to target the psoas musculature or maintain a neutral position to target the rectus femoris
Movement: draw navel inward and raise arm overhead. Squeeze gluteal muscles of the side being stretched while rotating pelvis posteriorly. Slowly move body forward until a mild tension is achieved in the front of the hip being stretched. Side bend and rotate posteriorly. Hold for 1-2 seconds and repeat for 5-10 repetitions
Technique: internally rotating the back hip targets the psoas because this muscle concentrically performs hip flexion and external rotation

Answer 19

Active Kneeling Hip Flexor Stretch

Question 20

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: stand in a straddled stance with the feet more than shoulders-width apart. Extend one leg back until the toe of the back leg is in line with the heel of the other foot. Both feet should be pointed straight ahead.
Movement: draw navel inward and posteriorly rotate the pelvis. Slowly move in a sideways motion (side lunge) until a stretch in the straight leg’s groin area is felt. Hold for 1-2 seconds and repeat for 5-10 repetitions.
Technique: make sure to keep the hips level with going into the stretch

Answer 20

Active Standing Adductor Stretch

Question 21

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: kneel in front of stability ball. Place one arm on ball with thumb straight up in the air
Movement: draw navel upward. Maintaining core control, roll ball out until a comfortable stretch is felt. Hold stretch for 1-2 seconds and repeat for 5-10 repetitions. Switch sides and repeat.
Technique: make sure to initiate the stretch by going into a posterior pelvic tilt. This will take the origin and insertion of the latissimus dorsi further apart, enhancing the stretch.

Answer 21

Active Latissimus Dorsi Ball Stretch

Question 22

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: stand against an object and form a 90-90-degree angle with the arm as depicted.
Movement: draw navel inward. Slowly lean forward until a slight stretch is felt in the anterior shoulder and chest region. Hold stretch for 1-2 seconds and repeat for 5-10 repetitions
Technique: retract the scapulae when going into the stretch. This will reciprocally inhibit the pectoralis major and minor, enhancing the stretch

Answer 22

Active Pectoral Stretch

Question 23

Which active isolated stretch includes the following preparation, movement, and technique?
Preparation: Stand with optimal posture
Movement: Draw navel inward. Tuck chin and slowly laterally flex the head, pulling one ear toward the same-side shoulder while retracting and depressing the same-side shoulder complex. hold stretch for 1-2 seconds and repeat for 5-10 repetitions.
Technique: if tingling is felt down the arm and into the finger, decrease the range of motion of the stretch. This will take stress off the nerve. Also make sure the head stays in a neutral position during the stretch. Do not allow the head to jut forward

Answer 23

Active Upper Trapezius/Scalene Stretch

Question 24

Prisoner squat, multiplanar lunge with reach, single-leg squat touchdown, tube walking side-to-side, and medicine ball lift and chop are all examples of what?

Answer 24

Dynamic Stretches

Question 25

Which dynamic stretch includes the following preparation, movement, and technique?
Preparation: stand in proper alignment, with the hands behind the head.
Movement: draw navel inward, lower to a squat position, under control and without compensation (toes straight ahead, knees in line with the toes). Extend hips, knees, and ankles and repeat. Perform 10 repetitions.
Technique: as a progression add a calf raise after extending the hips, knees and ankles

Answer 25

Prisoner Squat

Question 26

Which dynamic stretch includes the following preparation and movement?
Preparation: stand in proper alignment with hands on hips and feet straight ahead
Movement: draw navel inward. While maintaining total body alignment, step forward (sagittal plane), and descend into a lunge position while reaching forward as illustrated. Use hip and thigh muscles to push up and back to the start position. Perform 10 repetitions. Repeat on opposite leg. Progress to side lunges with reach (frontal plane), followed by turning lunges with reach (transverse plane).

Answer 26

Multiplanar Lunge with Reach

Question 27

Which dynamic stretch includes the following preparation, movement, and technique?
Preparation: stand on one leg in optimal posture, keeping raised leg parallel to the standing leg. Imagine the floating leg is resting on an imaginary phonebook.
Movement: draw navel inward. Squat, in a controlled manner, bending the ankle, knee, and hip while reaching the opposite hand near the standing leg toe. While maintaining drawn-in maneuver and gluteal activity, return to starting position. Perform 10 repetitions. Repeat on opposite side.
Technique: make sure the knee is tracking in line with the second and third toes. Do not allow the knee of the squatting leg to move inside the foot.

Answer 27

Single-Leg Squat Touchdown

Question 28

Which dynamic stretch includes the following preparation, movement, and technique?
Preparation: stand feet hip-width apart, knees slightly bent, and feet straight ahead. Place tubing around lower leg.
Movement: draw navel inward. Keep feet straight ahead and take 10 small steps sideways, without allowing knees to cave inward. Repeat in the opposite direction.
Technique: make sure the toes stay straight ahead and do not turn the feet out when stepping. This exercise is very effective for improving gluteus medius and core activation.

Answer 28

Tube Walking: Side-to-Side