Upper and Lower Extremity Exercise Flashcards
static stretching
stretch is held in a challenging but comfortable position for a period of time, usually somewhere between 10 to 30 seconds
most common form of stretching
considered safe and effective for improving overall flexibility
May be much less beneficial than dynamic stretching for improving range of motion for functional movement
dynamic stretching
stretch is performed by moving through a challenging but comfortable range of motion repeatedly, usually 10 to 12 times.
requires more thoughtful coordination than static stretching (because of the movement involved
more benefits in improving functional range of motion and mobility in sports and activities for daily living.
Not the same as old-fashioned ballistic stretching
passive stretching
using some sort of outside assistance to help achieve a stretch
your body weight
a strap
leverage
gravity
another person
a stretching device
the muscle to be stretched is relaxed and relies on the external force to hold person in place
risk that the external force will be stronger than muscle is flexible
active stretching
stretching a muscle by actively contracting the muscle in opposition to the one being stretched
do not use your body weight, a strap, leverage, gravity, another person, or a stretching device
relax the muscle that’s being stretched and rely on the opposing muscle to initiate the stretch
can be challenging because of the muscular force required to generate the stretch
frequently requires assistance from another person to direct the motion or create muscle awareness
generally considered lower risk because the stretch force is controlled with person’s own strength rather than an external force
what is the use of toe lifts
Good for forefoot pronation or pes planus, plantar fasciitis, lower extremity dysfunction
Strengthens intrinsic muscles of the foot
Stand with neutral pelvic rotation (tail tucked) and neutral position of femur on tibia (knees soft)
Lift heels off floor 1 inch keeping all 10 toes on the floor
Hold for up to 30 seconds
Toes that lift up indicate specific muscle dysfunction
pigeon pose
active
stretching piriformis
passive hamstring stretch
just simply putting your leg up and bending over to stretch it
dynamic hamstring stretch
Bend hips to 90 degrees and flex knees
Keep pelvis in anterior tilt
Extend knees and push ischial tuberosities up to the ceiling
active psoas stretch
Start by kneeling on floor with one leg flexed at knee.
Invert foot on floor. Keep torso erect with neutral pelvic
rotation. Contract gluteus maximi muscles and
advance into lunge. Hold for 30 seconds.
alpha motor neuron.
what happens with lengthening versus shortening of muscle
Control of muscle length by muscle spindle
Stretching muscle causes spindle to discharge more = muscle is lengthening
Contracting muscle causes spindle to be silent = muscle is shortening
what does the golgi tendon organ do
Golgi tendon organ responds to stretch and contraction & initiates inhibitory reflex arc to prevent overloading the muscle
reciprocal innervation and inhibiiton
Stimulating limb flexor and extensor muscles = joint stabilization
Joint flexes, flexor contracts, extensor lengthens
Joint extends, flexor lengthens, extensor contracts
Occurs ipsilaterally & contralaterally
Ipsilateral flexor contracts, contralateral flexor lengthens
slow twitch fibers
Function is tonic/postural Uses oxidative metabolism High capillary density Twitch speed is slow Type I myosin heavy chain (MHC) isoform
fast twitch muscle fibers
Function is phasic, muscles react by shortening and tightening Uses glycolytic metabolism Fatigue rapidly Low capillary density Twitch speed is fast Type II MHC isoform
psoas muscle distribution of type I and type II fibers
Type I muscle fibers have the largest cross-sectional area over Type II fibers
Fiber types differ in level of the muscle with Type I mostly in the cephalad portion starting from L1 to L4***
Therefore, more postural and stabilizes the lumbar spine, controls disc space anterolaterally
Type II fibers are more predominant in the caudal portion of the muscle
Therefore, more dynamic as main flexor of the hip
what is the sumo exercise
dynamic stretch of the psoas
Stand with feet 18” apart Flex knees and hips Round spine, particularly lumbars Use glut max to push pubes anteriorly Keeping pubes anterior, extend knees, hips Straighten spine by rotating at hip joints Keep lordotic curve minimal Repeat 3 more times
pelvic clock
Naval is center of clock
Using multifides, rotatores, erector spinae, move naval to each position on clock
Do not use legs to push pelvis
Monitor via ASIS
when there is muscle dysfunction, what happens to postural muscles and dynamic phasic muscles
Postural/tonic muscles become facilitated, hypertonic, shortened, tight***
- iliopsoas, rectus femoris, piriformis, adductors, TFL
- erector spinae
Dynamic/phasic muscles become inhibited, hypotonic, weak***
- glut med and max
- abdominals
when you have muscle dysfunction of the shoulder region , what muscles are weak and what muscles are tight
tight
-levator scap, upper traps, pectorals
weak -supra and infraspinatous -deltoid rhomboids lower traps serratous anterior longus colli
what is lower crossed syndrome
Weak gluteus maximus and tight hip flexors
Weak abdominals and short/tight lumbar erector spinae
Weak gluteus medius and minimus and short tensor fascia latae and quadratus lumborum
Anterior pelvic tilt and increased lumbar lordosis
Hypermobility in the lowest lumbar levels
what is upper crossed syndrome
tight upper trapezius and levator scap
weaak deep cervical flexors
tight pectoralis and SCM
weak lower trap and serratous anterior
how do you treat lower crossed syndrome
Strengthening glut max & med
Lengthens iliopsoas, rectus femoris
Engages abdominals
Causes pelvis to move into neutral tilt
in what type of muscles do trigger points, pain and tendonitis develop
muscles that are weak and inhibited
tears and ruptures develop in what type of muscles
tight muscles
short and tight muscles
fast twitch dysfunction
tonic/postural muscles
type I slow twitch
become facilitated, hypertonic, shortened
what postural muscles of the upper extremity can become hypertonic and facilitated
Scalenes Latissimus dorsi Subscapularis Flexors of the upper extremity Levator scapulae Upper trapezius Sternocleidomastoid Pectorals
what dynamic muscles of the upper extremity can become weak and hypotonic
Middle and lower trapezius. Serratus anterior. Rhomboids. Supraspinatus. Infraspinatus. Deltoid. Deep neck flexors. Extensors of the upper extremity.
what is the upper crossed syndrome
Forward head posture.
Straightening of the lower cervical lordosis.
Extension of the upper cervical spine.
Increased kyphosis of the cervico-thoracic junction.
Internal rotation of the shoulder girdles
how do you stretch the upper trap and SCM
hold head like football
rotate toward
side bend away from the shoulder
how can one strengthen the lower traps
Sit with pelvis in neutral
Contract lower traps
If weak, strengthen by holding arms with elbows at your side, palms up.
Contract lower traps.
Pull Theraband taut by moving fists away.
Maintain contraction while releasing tension on the Theraband.
Repeat 5 more times.
how does one retrain the longus colli
Hold SCMs to ensure that they do not fire during this exercise. Tuck chin to throat as far as possible. Hold for 10 seconds and repeat 3-5 times. Work up to holding tuck for 30 seconds.
