Stretching Techniques and Home Exercise Program

A stretching technique where you stabilize the body part closer to the center of the body, then grasp the part farther away.

Stretching a muscle or joint by an outside force, not by contracting the muscle itself.

Parts of a muscle that contract to cause movement.

Parts of a muscle that do not contract to cause movement, but contribute to the overall flexibility.

A sensory receptor that senses tension in a muscle; it inhibits the muscle to prevent injury.

When one muscle contracts, the opposite muscle relaxes to allow movement.

Relaxation of a muscle after contracting it.

Stretching a muscle with minimal force for an extended period, aiming for improved flexibility and range of motion.

Holding the body part closer to the center of the body steady during stretching, preventing unwanted movement.

Holding the body part farther away from the center of the body during stretching, allowing for controlled movement.

Moving a joint through its range of motion without muscle contraction, usually by an external force.

Holding a stretch position for an extended period (30 seconds or more) to increase tissue length.

The point at which a stretch feels tight or uncomfortable, indicating the limit of current flexibility.

The point where a stretch can be applied without causing permanent damage to tissue.

The point where a stretch causes permanent changes in tissue length.

The gradual elongation of tissue over time under sustained low-load stretching.

Proximal stabilization ensures the part of the body closest to the center remains fixed, preventing unwanted movement and allowing for a focused stretch on the target muscle or joint.

A sustained stretch involves holding a stretch position for a minimum of 30 seconds, allowing for gradual lengthening of the tissue.

The point of firm tissue resistance is the point during stretching when you feel a noticeable tightness or resistance. It indicates the current limit of your flexibility.

Low-load, long-duration stretching applies minimal force for extended periods, allowing for gradual elongation of connective tissues and increased range of motion.

Elasticity allows tissues to return to their original length after stretching, while plasticity enables tissues to maintain a lengthened state after stretching.

Creep refers to the gradual elongation of tissues over time when subjected to sustained low-load stretching.

Contractile elements are the parts of the muscle responsible for contraction, such as the sarcomeres, and they lengthen primarily through relaxation or inhibition.

Non-contractile elements are the connective tissues surrounding muscles, like tendons and fascia, which lengthen primarily through remodeling.

The GTO senses tension in the muscle and inhibits muscle activity when excessive tension is detected, contributing to relaxation and increased range of motion.

Autogenic inhibition occurs when a muscle contracts and then relaxes, leading to a greater relaxation in the muscle. This technique is used in stretching to increase range of motion.