Stretching

Question 1

Difference between ROM & Stretching?

Answer 1

ROM = MAINTAIN tissue length (no pull)

Stretching = Past point of resistance to INCREASE muscle length (feel pull)

Question 2

Tissues that are affected by stretching?

Answer 2

• Tendons
• Ligaments
• Fascia
• Skin

Question 3

What is ‘Hypomobility’?

Answer 3

Low mobility/motion

Question 4

Causes of Hypomobility?

Answer 4

• Aging
• Effusion (swelling)
• Weak/painful muscles (eg: tendonitis)
• Nerve injury
• Skin disorder (burn)
• Broken bone
• Vascular/blood disorder

Question 5

Benefits of stretching?

Answer 5

• Reduce risk of joint deformity
• Reduce injury risk
• Reduce post-exercise soreness
• Improve overall function
• Improve muscle performance

Question 6

What happens when we stretch ‘contractile’ tissue (muscle)?

Answer 6

Muscle contracts (shortens) & sarcromeres lengthen

Question 7

What is ‘Non-contractile’ tissues response to stretch?

Answer 7

Depends on what they are made of:

Collagen response = more strength (**& we need to resist force)
Elastin response = more extensibility

We want to get to the ‘PLASTIC RANGE’ so stays at new length without being strained(if goes back = ‘elastic range’)

To get plastic range we must break collagen tissue
(NOT ligament or tendon)

Question 8

Which is the safest form of stretch?

Answer 8

Low-load/intensity, Long duration stretch, 3-6 times a week
(just past tissue resistance, 30-60 secs)

Yields most significant long-term plastic changes in soft tissue

The stiffer you are the less motion you have = stretch more often (6 times a week)
Intense stretching = stretch less (like weight lifting reps)

Question 9

Stretching contraindications?

Answer 9

• Bony block (blocking motion)
• Recent fracture (when healing)
• Acute inflammation
• Infection
• Hematoma (swollen bruise)
• Hypermobility (too much stretch already)
• Hypomobility (if pregnant)