Stretching

Question 1

Describe the different methods of stretching

Answer 1

1. PROM/AROM exercises
   - limited reps/limited time spent in stretch
2. Joint mobs
   - need a practitioner to perform
3. Static stretching
   - mm = 15-60s; capsular 5-10 mins
4. Dynamic stretching
   - 1-2 mins; higher risk of injury
   - eg. swinging arms/legs
5. PNF
   - hold-relax/contract relax
   - mm supposed to relax more after agonist/antagonist contract - but EMG studies show that there’s no change or it even increases
6. STW
   - little evidence for its use
   - increases BF, reduces adhesion (no evidence), reduces motor neurone excitability (some evidence)
   - might change ROM, but doesnt change mechanical properties of mm

Question 2

What are the effects of static stretching?

Answer 2

1. may not prevent injury
2. may reduce power
3. doesnt prevent DOMS
4. can TEMPORARILY increase ROM (for 5-120 mins)
   - but no change in extensibility
5. can help avoid ROM loss after eccentric ex

Question 3

What are the effects of dynamic stretching?

Answer 3

1. increases power
2. increases motor performance (eg. agility)
3. ALSO increase ROM/sitffness temporarily (like static)
4. ALSO can avoid ROM loss after eccentric ex (like static)

How?
- increase BF so increased nerve conduction+central drive

Like static

• wont prevent DOMS
• wont prevent injury

Question 4

How long do the effects of static stretching on flexibility last?

Answer 4

• begins to reduce immediately!

- effects on stiffness only 10-20 mins

Question 5

How does eccentric exercise training affect flexibility?

Answer 5

• might increase flexibility via sarcomereogenesis (i.e adding new sarcomeres)

Question 6

What is the role of stretching on joint contracture?

Answer 6

• animal studies suggest long duration low load

- but research fails to support benefit of stretching for non neuro joint contracture

Question 7

What is the role of stretching on plantar heel pain?

Answer 7

• stretching for plantar fascia might be helpful

Question 8

What is the role of stretching on LL OA?

Answer 8

• when combined with strength+aerobic ex - is ‘useful’

Question 9

What is the role of stretching on work related pain?

Answer 9

• potential benefit for stretch neck and shoulder mm’s for work related pain

Question 10

What are the different types of stretching good for?

Answer 10

Dynamic - good for performance/warm up
Static - to increase ROM via tolerance changes; reducing post ex mm tightness
Eccentric - aids in flexibility