FPP Exercise Stretching 2024-25 PDF

FPP 2022-2023 Exercise Stretching Practical Learning Outcomes Following this session and appropriate independent study the student should be able to: Demonstrate a variety of different types of stretches Teach how to stretch the main muscle groups Assist the patient/model to...

FPP 2022-2023 Exercise Stretching Practical Learning Outcomes Following this session and appropriate independent study the student should be able to: Demonstrate a variety of different types of stretches Teach how to stretch the main muscle groups Assist the patient/model to stretch Identify suitable stretches for the warm-up and cool down components of an exercise session UH FPP 2024-25  PNF (Proprioceptive Neuromuscular Facilitation) stretch: PNF stretch acts through inducing relaxation in the target muscle through facilitation (stimulation) of the muscle proprioceptors, either the stretched muscle itself through autogenic inhibition of GTO or reciprocal inhibition through voluntary contraction in the antagonistic muscle. Muscle spindle lie parallel to skeletal muscle fibers and detects sudden stretch of the muscle. When stimulated it induces contraction in the same muscle and inhibit contraction in the opposite muscle. Voluntary muscle contraction produces an effect similar to the action of muscle spindle. Golgi Tendon Organs are located in the Musculo-tendinous junction and detects sudden excessive muscle contraction. UH FPP 2024-25 Reciprocal Inhibition: UH FPP 2024-25 UH FPP 2024-25 Autogenic Inhibition: Golgi Tendon Organs (GTO) lie at the Musculo-tendinous junction. They detect excessive voluntary muscle contraction and inhibit contraction of the same muscle to prevent muscle injury. Maximum forceful voluntary contraction (maximum isometric contraction) produces the same effect (autogenic inhibition). UH FPP 2024-25 UH FPP 2024-25 UH FPP 2024-25 Task 2 Now consider how to do PNF stretching Consider how to do contract relax (CR) Consider contract relax agonist contract (CRAC) Practice on the following muscle groups: Hamstrings Gastrocnemius Triceps UH FPP 2024-25  Active Inhibition 1. Contract – relax (hold – relax) This inhibition technique was originally associated with proprioceptive neuromuscular facilitation (PNF), but is now widely used in rehabilitation and training programs. 2. Contract-relax-contract (hold-relax-hold) 3. Agonist contraction Active inhibition techniques - procedures for application 1.Contract – relax (hold-relax) 1.Start with the tight muscle in a comfortably lengthened position. 2.Ask the patient to isometrically contract the tightened muscle against substantial (maximum) resistance for 5 to 10 seconds, until the muscle begins to fatigue. 3. Ask the patient to voluntary relax his muscle. 4.The therapist then applies passive stretching force to passively move the extremity through the gained range. 5.Repeat the entire procedure after several seconds of rest. UH FPP 2024-25 Example: Tight ankle planter flexors 1. Dorsiflex the ankle to a comfortable position to lengthen the tight Muscles (calf muscle). 2. Place your hand on the planter surface of the patient’s foot. 3. Have the patient isometrically contract the planter flexors against your resistance for 5 to 10 seconds. 4. Tell the patient to relax and then passively dorsiflex the patient's ankle to lengthen the planter flexors. UH FPP 2024-25 Contract-Relax / Hamstrings: UH FPP 2024-25 2. Contract – relax – contract (hold-relax- hold) 1. Follow the same procedures as done for contract-relax. 2. After the patient relaxes the tight muscle, have the patient perform a concentric contraction of the muscle opposite to the tight muscle. 3. The patient actively moves his own extremity through the increased range. UH FPP 2024-25 Example: Tight ankle planter flexors 1.Dorsiflex the ankle to a comfortable position to lengthen the tight muscles. 2.Place your hand on the planter surface of the patient's foot. 3.Have the patient isometrically contract the planter flexors against your resistance for 5 to 10 seconds. 4.Tell the patient to relax the tightened muscle and then actively dorsi flexes the foot. UH FPP 2024-25 3. Agonist contraction 1. Passively lengthen the tight muscle to a comfortable position. 2. Have the patient to perform a dynamic (shortening) contraction of the muscle opposite the tight muscle. 3. Apply mild resistance to the contracting muscle, but allow joint movement to occur. 4. The tight muscle will relax as the result of reciprocal inhibition as joint movement occurs. UH FPP 2024-25 Example: Tight ankle planter flexors 1. Dorsiflex the ankle to a comfortable position to lengthen the tight muscles. 2. Apply mild resistance to the dorsum of the foot as the patient dynamically contracts the dorsiflexors. Allow joint movement (increased dorsiflexion) to occur. UH FPP 2024-25 Task 3 Teach your model how to do a What you are trying to achieve dynamic stretch on the Starting position / posture following muscles: Instructions Length of stretch Deltoid Repetitions Triceps If assisting – consider your position Oblique abdominal muscles Quadriceps Hip flexors Hamstrings Gluteal muscles Calf muscles Consider the following points. Safety Consider persons capabilities UH FPP 2024-25 Dynamic stretch: - shoulders, trapezius, triceps. Arm Swings Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked. Keep your back straight at all times. Overhead/Down and back - Swing both arms forward at the same time to an overhead position and then forward again, down, and backwards. UH FPP 2024-25  Dynamic stretch: - shoulders, trapezius, triceps. Arm Swings Stand tall, feet somewhat wider than shoulder-width apart, knees unlocked. Keep your back straight at all times. Side/Front Crossover - Swing both arms out to your side at the same time and then cross them in front of your chest. Start Repeat End UH FPP 2024-25 Dynamic stretch: - obliques (external and internal), waist area Hip circles and twists Circular movement - Place your hands on your hips and spread your feet wider than your shoulders. Start making circles with your hips in a clockwise direction. Then repeat in a counter-clockwise direction. UH FPP 2024-25 Dynamic stretch: - obliques (external and internal), waist area Hip circles and twists Twisting movement - Arms extend out to your sides, twist your upper-body and hips to the left, and shifting most of your weight on to the left foot. Then twist your upper-body to the right while shifting most of your weight to the right foot. UH FPP 2024-25 Dynamic stretch: - gluteals, quadriceps, low back and shoulders. Running High Knees Apply proper running form with your elbows at an 90° angle and driving your hands up to throat level and back beyond rear pocket. Stay on the balls of your feet, driving your knees up and down as high and quick as possible. UH FPP 2024-25 Dynamic stretch: - quadriceps and hip flexors Running Bottom Kicks Begin running by flexing your knee and bringing your heel all the way to your buttocks. Keep a slight forward lean throughout the drill, staying on the balls of your feet. UH FPP 2024-25  Dynamic stretch: - gluteals, hamstrings, hip flexors and calf. Walking Lunge Similar to "Lunges", but instead of veering back to the starting position, you should pull the rear leg through going forward in a continuous movement. Step forward with a long stride, landing on the heel of your front foot and extending onto the toes of your back foot. Complete the cycle by pulling your trail leg through and returning to an upright position. UH FPP 2024-25 Dynamic stretch: - hamstrings, and gastrocnemius Ankle Bounce Single leg bounce - Slightly leaning forward with all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground. Then lower the right foot to the floor while raising the left heel one or two inches. UH FPP 2024-25 Task 4 Teach your model how to do a ballistic stretch on the following muscles: Hamstrings Calf muscles UH FPP 2024-25 Ballistic stretching for the Hamstrings Leg swings Single leg swing with a straight leg while balancing on opposite leg and holding on to something for support Swing leg through full range at speed UH FPP 2024-25 Ballistic stretch for calf muscles Double leg jump Fast propulsion into the air and land on both feet ankle and knee bend UH FPP 2024-25 Stretching as part of a warm-up and cool down When included in a warm-up, it needs to be at end of warm up Stretching as part of the cool down may be done for a longer period than when done as part of the warm-up. Therefore it may have a greater benefit on enhancing range. UH FPP 2024-25 Task 5 Devise 3 stretches to include as part of a warm-up and 3 stretches to include as part of a cool down for a group of people returning to tennis after a long gap in playing. Their main complaint is lack of range of movement in their upper limb when serving. UH FPP 2024-25 For warming up Start End Repeat UH FPP 2024-25 For cooling down Start End Start End UH FPP 2024-25 For cooling down Pectoralis stretch start upper fiber end UH FPP 2024-25 For cooling down Pectoralis stretch mid fiber start end UH FPP 2024-25 For cooling down Pectoralis stretch low fiber start end UH FPP 2024-25 References Blazevich, A. J., Gill, N. D., Kvorning, T., Kay, A. D., Goh, A. G., Hilton, B., … Behm, D. G. (2018). No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance. Medicine and Science In Sports and Exercise, 50(6), 1258–1266. https://doi.org/10.1249/MSS.0000000000001539 McArdle WD, Katch FI and Katch VL (2016) Essentials of Exercise Physiology. Philadelphia: Wolters Kluwer. Olsen, O., Myklebust, G., Engebretsen, L., Holme, I. & Bahr, R. (2005). Exercises to prevent lower limb injuries in youth sports: cluster randomised controlled trial. BMJ, doi:10.1136/bmj.38330.632801.8F Opplert, J., Babault, N. (2018). Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med 48, 299–325. Silva, L.M., Neiva, H.P., Marques, M.C. et al. Sports Med (2018) 48: 2285. Effects of Warm-Up, Post- Warm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review https://doi.org/10.1007/s40279-018-0958-5 Su, H., Chang, N., Wu, W., Guo, L., & Chu, I. (2017). Acute Effects of Foam Rolling, Static Stretching, and Dynamic Stretching During Warm-ups on Muscular Flexibility and Strength in Young Adults, Journal of Sport Rehabilitation, 26(6), 469-477. Retrieved Oct 22, 2019, from https://journals.humankinetics.com/view/journals/jsr/26/6/article-p469.xml UH FPP 2024-25