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Stretching
The Stretches:
- Quadriceps
- Hamstrings
- Hamstrings (alternate stretch)
- Iliotibial Band, Lateral Hip, & Lumbar Paraspinals
- Psoas (hip flexors)
- Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and Ribs
- Gastrocnemius, Soleus, & Achilles Tendon Stretch
- Posterior Rotator Cuff and Capsule
- Wrist Flexors
What is it good for?
1. Keeps muscles supple
2. Prepares you for movement
3. Helps to reduce strain when you are active
4. Helps to maintain your range of motion
5. Reduces your chance of injury -- A strong pre-stretched muscle resists stress better than a strong, unstretched muscle.
6. Reduces tension
7. Develops body awareness
8. Promotes circulation
9. Feels good
A Few Points
1. Stretching should never "hurt" or be "painful"
2. It should feel good
3. Do not push the limits
4. Always think of your underlying condition or injury
5. Consistency is the Key
6. It is very individualized and specific; therefore you're able to modify
7. Warmed up muscles respond more favorably than cold ones do.
Objective
Reduce muscular tension therefore improving flexibility and range of motion and eventually promoting freer movement.
Not..... Attain extreme flexibility which may lead to injury or overstretching.
When to Stretch
1. In the morning before you start your day
2. Before and after exercise
3. After prolong static positions
4. If you feel stiff
5. At work to release tension
The Stretch Reflex
Stretching to far or bouncing causes the muscle and its unit fibers to contract and tighten. This will
result in damage to the muscle causing tearing of the fibers eventually leading to pain, soreness, tightness, and potential dysfunction.
Stretching Techniques:
Goal: "To improve range of motion at a given articulation by altering the extensibility of the musculotendinous units that produce movement at
that joint"
TYPES:
1. Ballistic
2. Static
3. PNF
Agonist VS Antagonist
Synergistic muscle groups balance in strength and flexibility needs to be there for normal, smooth, coordinated movements as well as for reducing the
possibility of muscle strain caused by muscular imbalance.
Ballistic
The oldest form of stretching
"Bouncing" Technique
Repetitive contractions of the agonist muscle are used to produce quick stretches of the antagonist
muscle.
Safety factor - Uncontrolled forces within the muscle may cause micro tears.
If used it should come after static stretching and more closely resemble dynamic (sport specific) activity.
Never used in rehabilitation
Static
More popular and safer, less danger of injury no partner needed
Passive stretching a specific antagonist muscle by placing it in a maximal position and holding it for
an extended amount of time, 30-60 seconds
Time varies in literature 3-60 seconds
Optimal 15-30 seconds initially and 30-60 seconds eventually as long as there is no pain or soreness.
Optimal number of reps 3-5
1-3 times a day depending on the severity of restriction or dysfunction.
PNF (Proprioceptive Neuromuscular Facilitation)
Based on neurophysiological principles
Contract-Relax and Hold Relax (slow reversal-hold- relax)
Involve a
combination of alternating isometric or isotonic contraction and relaxation of both the agonist and antagonist muscles.
Requires a Partner
7-10 second contraction followed by a 10-12 second relaxing phase
Capable of
producing greater gains in flexibility when compared with other techniques over an extended training period.
Principles of Stretching
1. All stretches should be held for
30 seconds and done twice to each extremity or side.
2. Alternate the stretches to allow for proper rest periods.
3. Never bounce while stretching.
4. Proper form is essential for effective stretching.
