stretching

Question 1

how to perform

Answer 1

patient > physio position
hand to fix, hand to direct force

static - holding
dynamic - controlled moving, gradually increasing reach
PNF - hold, relax, contract
active - no assistance
passive - assistance of body/physio

risk: overstretching

Question 2

contraindications

Answer 2

MSK: bony limit, recent fracture, inflammation, shortened tissues
CR:
CV:
N: acute pain with movement, not compliant

Question 3

rational

Answer 3

passively lengthen a tissue to
Improve/maintain RoM, tolerance to loads, recovery
Prevent injury
Improve performance
Reduce muscle spasm, pain, muscle tone

Question 4

physiological effects

Answer 4

Increases the ability to tolerate discomfort & tissue’s ability to tolerate load
strengthens fibre orientation, thickness, cross-bridging
strength + flexibility
increases blood flow, joint lubrication, reduces stiffness, corrects muscle imbalance, posture, athletic performance, reduces stress

Question 5

structures

Answer 5

target muscle + others by being passively lengthened

Question 6

principles

Answer 6

lengthening passively, expanding range/limits
patient positioned safely
temperature of area is suitable
elongated slowly
hold with low force for 15-30 sec
3-5 reps

Question 7

prescribing stretches

Answer 7

Peroneus - cross ankle over thigh, bottom of foot to sky
adductors - side lunge
TFL - foot behind extending leg, arm over head extending waist
quads - foot to bum
gastroc - 1 foot forwards, heels on floor
Glutes - 1 leg straight, hug knee to chest
piriformis - figure 4 stretch
toe flexors - toes up wall
hamstrings - foot on table
triceps - hand behind head
Pec minor - elbow bent, arm up against wall
biceps - arm straight, back to wall
wrist extensors - arm straight, curls hand in, reinforce with other hand
pec major - arm straight, horizontal back against wall
FDS - arm straight, hold fingers back
Lat dorsi - lie on floor, knees bent, arms back together
SCM - extend, IR, CLSF
upper traz - flex, IR, CLSF, depress scap
rhomboids - hands together, protract (round)
Lev S - flex, CLR, CLSF, depress scapula
A Scalenes - extend, CLSF, IR, fix rib 1
M - CLSF, fix rib 1
P - flex, CLR, ISF, fix rib 2