Week 6 Async Notes PDF

Foot and Ankle Exercise/Stretch Targeted Muscles How to Perform Towel Stretch Gastrocnemius, Soleus, Plantar fascia In a long-sitting position, place a towel around the forefoot and gently pull the foot towards you, increasing dor...

Foot and Ankle Exercise/Stretch Targeted Muscles How to Perform Towel Stretch Gastrocnemius, Soleus, Plantar fascia In a long-sitting position, place a towel around the forefoot and gently pull the foot towards you, increasing dorsiflexion. Stand with the forefoot on a wedge, allowing the heels to drop toward the floor, stretching the calf muscles. This can be done with knees straight or Standing Wedge Stretch Gastrocnemius, Soleus slightly bent. Multiple muscles of the foot and ankle (anterior Self-Stretching Gently stretch the foot and ankle through the available ranges of motion including inversion, eversion, dorsiflexion, plantarflexion, and toe extension. tibialis, peroneals, gastrocnemius, soleus) Pull the toes towards the shin. To increase the stretch, pull the toes and forefoot toward the shin while using your other hand to press into the arch of the Plantar Fascia Stretch Plantar fascia, intrinsic foot muscles foot. Heel Raises Gastrocnemius, Soleus Stand with feet flat on the floor, and rise up onto the toes, lifting the heels off the ground. Lower down slowly. Ankle 4-Way with Anterior Tibialis, Peroneals, Gastrocnemius, Sit with your leg extended, and loop a theraband around the forefoot. Perform plantarflexion (pushing down like a "gas pedal"), dorsiflexion (pulling the Theraband Soleus band back), inversion (pulling the band toward the midline), and eversion (pushing the band outward). Keep the knee straight. Towel Crunch Intrinsic foot muscles While seated, place a towel under the forefoot and use your toes to repeatedly crunch the towel towards you. Toe Curls and Alphabet Intrinsic foot muscles Practice contracting the major muscles in your feet and ankles. "Draw" the alphabet in space, leading with your toes and moving at the ankle. Tracing Paper or Towel Scrunch Intrinsic foot muscles While sitting with your heel on the floor, use the toes to scrunch a piece of paper or towel towards you or to pick up marbles. and Marble Pickup Multiple muscles of the foot and ankle (anterior Ankle ROM Perform active range of motion exercises in dorsiflexion and plantarflexion, as well as inversion and eversion. tibialis, peroneals, gastrocnemius, soleus) Dynamic Multiple muscles of the foot and ankle (anterior Practice contracting each major ankle muscle while focusing on the action: dorsiflexion with inversion (anterior tibialis), plantarflexion with inversion Neuromuscular Control tibialis, peroneals, gastrocnemius, soleus) (posterior tibialis), and eversion (peroneus muscles). Plantarflexor Gastrocnemius, Soleus Perform controlled heel-lowering exercises in a single-leg stance or using resistance equipment. Strengthening Hip Exercise/Stretch Targeted Muscles How to Perform Sit with one leg extended and the other bent. Hinge forward at the hips. Another version is to sit with one leg supported with hip flexion and knee extension, and Hamstring Stretch Hamstrings the other leg extended over the side of the surface. Lie on your back, cross one leg over the opposite knee, and gently pull the other thigh towards your chest. An alternative method is to sit with one ankle on the Piriformis Stretch Piriformis opposite knee and hinge forward. Cross the affected leg behind the other while standing, and lean towards the unaffected side. You can also use a strap around the foot to bring the leg across IT Band Stretch Iliotibial band (ITB) midline while lying on your back. In the "Thomas test" position (supine, uninvolved knee pulled to chest), slowly lower the involved thigh toward the table. Alternatively, do a modified fencer's Hip Flexor Stretch Hip flexors squat with one knee on the ground and the opposite leg flexed. Gluteus maximus, hip external Pull the knee to the opposite shoulder, or perform a quadruped stretch by rocking into an anterior pelvic tilt, then shifting your buttocks back, attempting to sit Gluteus Maximus Stretch rotators on your heels. Hip Abduction and External Hip abductors and external Sit or lie supine with the soles of your feet together and gently push the knees down towards the floor. Rotation Stretch rotators Adductor Stretch Hip Adductors Place hips at 90 degrees of flexion and stretch the adductors. Lie supine with pillows supporting the spine and pelvis, cross the uninvolved leg over the involved leg, adduct and externally rotate the involved leg. You can also TFL Stretch Tensor Fasciae Latae (TFL) perform a side-lying stretch, abducting the top leg, then externally rotating and extending the hip, and slowly lowering the leg. Gluteus medius, Gluteus minimus, Clamshell Lie on your side with knees bent and an elastic band around the knees. Draw up the top knee while keeping your feet together. external rotators Bridge with Alternate Knee Gluteus maximus, Hamstrings, Lie on your back, lift the buttocks off the floor into a bridge position, and then alternately raise and straighten one knee. Maintain a level pelvis. Extension Core Quadriceps, Gluteus maximus, Lunges Step one leg forward and bend both knees, keeping your weight equally distributed between your legs. Optionally, use a cushion under the kneeling knee. Hamstrings Gluteus medius, Gluteus maximus, Skater Jump Perform lateral jumps over a line, landing on one foot and pushing back in the opposite direction. Stay low. Quadriceps Isometric Hip External Hip external rotators Lie face down, spread your knees apart, and press your heels together. Hold, relax, and repeat. Rotation (Heel Squeeze ER) Elastic Band Hip External Hip external rotators Start with an elastic band attached to your ankle from the side. Pull toward the other leg while keeping your thigh still. Rotation Gluteal Set (Supine) Gluteus maximus Lie on your back and squeeze your buttocks. Gluteus medius, Gluteus minimus, Standing Hip Abduction Stand holding onto a sturdy object and raise one leg laterally away from the body. Tensor Fasciae Latae (TFL) Gluteus maximus, Hamstrings, Bridging Press the upper back and feet into the mat, elevate the pelvis, and extend the hips. Core Balance on one leg, hinge at the hips with slight knee bend and extend the opposite leg behind you, lower a weight towards the ground, and then return to a Single Limb Deadlift Gluteus maximus, Hamstrings standing position. Knee Exercise/Stretch Targeted Muscles How to Perform Supine Knee Extension Quadriceps, knee joint capsule Lie on your back with legs flat, and place a bolster under the ankle. Allow gravity to extend the knee, and you can add a weight to the thigh for a greater stretch. Stretch Self-assisted Knee Flexion Quadriceps, hamstrings, knee While seated, use your unaffected leg to gently push the affected leg into further knee flexion. Stretch joint capsule Seated Knee Flexion Quadriceps, hamstrings, knee While seated, slide the foot of the involved leg back so your knee bends, and scoot forward until you feel a stretch in your knee. Stretch (Scoot) joint capsule Self-stretching for Knee Quadriceps, hamstrings, knee Place the foot of the involved leg on a step or fixate it on the floor. Then rock forward over the foot, or move your body forward in your chair to the limit of your knee Flexion joint capsule flexion. IT Band Foam Roller Iliotibial band (ITB) Use a foam roller on the lateral thigh, rolling from just above the knee to the hip. Release Heel Slides Hamstrings, quadriceps Lie on your back and slide your heel toward your buttocks, bending the knee as far as tolerated. While lying down, place a pillow or towel under your knee, and straighten the knee by pressing into the pillow. Or, start standing with an elastic band around the leg Terminal Knee Extension Quadriceps (especially VMO) just above the knee and push the knee straight against the resistance. Wall Slides Quadriceps, glutes Perform wall slides by standing with back against the wall, sliding down to a comfortable level of knee flexion and then back up. Control the range of motion. Quadriceps, glutes, Mini-squats Perform partial squats with a limited range of motion, keeping the knees aligned with the toes. hamstrings Short-arc Terminal Quadriceps (especially VMO) While supine or short sitting, place a rolled towel or bolster under the knee, and extend the knee until straight, adding resistance proximal to the ankle if tolerated. Extension Exercise Quadriceps, glutes, Step-Up Exercises Step onto a low step, then step back down. Can be performed forward, backward, or laterally. hamstrings Quadriceps, glutes, Step-Down Exercises Step down from a low step and can be done in various directions.. hamstrings Spine Exercise/Stretch Targeted Muscles How to Perform Walking with Cervical Neck muscles Walk forward and backward while gently turning your head from side to side. Rotations Lie in hook-lying with hands behind your head and elbows resting on the mat, and progress by elevating arms overhead. Another version is to lie supine Thoracic Extension Stretch Thoracic spine extensors with a foam roll placed lengthwise down your spine and elevate your arms overhead to a "touchdown" position. While sitting, perform axial extension, then side bend the neck opposite, and rotate it toward the tight muscles. Apply downward pressure on the rib cage, Scalene Muscle Stretch Scalene muscles while stabilizing the head and upper thorax. Short Suboccipital Muscle Suboccipital muscles Stabilize the second cervical vertebra, and slowly nod the head, performing a small tipping motion of the head on the upper spine. Stretch Lumbar Flexion Stretch Lumbar spine muscles In hook-lying position, bring one knee, then the other toward your chest, clasping hands around your thighs. Lumbar Extension Stretch Lumbar spine muscles, Hip flexors Lie prone, extend your elbows, and push the thorax up while keeping the pelvis down on the mat. Lumbar Lateral Flexibility Use a heel-sitting position to stabilize the lumbar spine, or use side-lying with a rolled towel at the apex of the spinal curve, the top arm stretched overhead, Lumbar spine muscles Stretches and the iliac crest stabilized. Self-stretching of the lumbar Lumbar spine muscles, lateral trunk While standing next to a table, hold onto its underside, position the head in axial extension, side bend the neck opposite to the side you wish to stretch, and spine muscles rotate toward the same side as the muscle being stretched. Then, lean away from the table. Muscle Energy Techniques for Perform submaximal isometric contractions of muscles to improve joint mobility. To increase flexion, resist the patient's attempt to nod the head. To Craniocervical muscles Craniocervical Mobility increase rotation, resist the patient's attempt to look in the opposite direction. Pelvic Tilts Core muscles Practice anterior and posterior pelvic tilts while seated. Drawing-in Maneuver Transversus abdominis, multifidus Contract your deep abdominal and multifidus muscles to stabilize the spine. Pull the navel towards the spine without moving the pelvis. With a stable spine, perform exercises involving extremity motions in supine and prone positions. Start with simple upper extremity movements, and Limb Loading Exercises Core muscles, Spinal Stabilizers progress to adding resistance. Lateral abdominal muscles, erector Trunk Side Bending Perform side-bending movements to strengthen the muscles that side bend the trunk. spinae, quadratus lumborum Dynamic Prone Extension Spinal extensors Lift the head and thorax off the mat while prone. (Prone Arch) Isometric Trunk Extension Spinal extensors Perform isometric trunk extension and isometric leg extensions. Isometric Horizontal Side Quadratus Lumborum Perform isometric horizontal side support exercises. Support "Superman" Exercise Trunk and hip extensors Lift both upper and lower extremities simultaneously while lying prone. Trunk Flexion Exercise Abdominals Flex the trunk while stabilizing the pelvis. Start in supine with legs straight and arms out to both sides. Turn head in direction of roll, bring arm across body and reach towards other hand. Without Rolling Spinal muscles, Core using legs/feet/lower body, continue to roll onto your side. This comprehensive set of tables should provide you with clear instructions on how to perform each exercise and stretch, as well as what muscles they are targeting. Remember to maintain proper form and consult with a healthcare professional if you have any concerns or discomfort.