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Stretch for
Injury Prevention & Health
Active Isolated Stretching
Proprioceptive Neuromuscular
Facilitation
References:
• The Wharton Stretch
Book . Active Isolated
Stretching
– Jim and Phil Wharton
– ISBN: 0812926234
• Facilitated Stretching
– Robert E. Mc Atee & Jeff
Charland
– ISBN: 0736062483
• Anatomy Information
– http://www.getbodysma
rt.com
– Tortora Human
Anatomy
Presenters
• Sara Toogood
– BS in Exercise Technology
– Licensed Massage Bodywork
Therapist
Stretching photos:
– http://www.bodyworkconnect
ions.com/index.php?option=c
om_rsgallery2&Itemid=62&
catid=8
• Office: 919-567-5371
• Cell: 919-602-3868
• www.bodyworkconnections.com
• Jackie Miller
– Britfit Personal Training
and Coaching
– ACE Certified Personal
Trainer
– USA Triathlon Coach, Expert
Level II
– Certified Functional
Movement Screen Specialist
• Fax/office: 919-552-2817
• Cell: 919-818-7096
• www.Britfit.com
Muscle Contractions
Muscles can elongate up to 1.6 times their
length.
• Isotonic: A muscular
contraction that causes
movement.
– Concentric: muscle fibers
shorten in the contraction
– Eccentric: muscles fibers
lengthen by an outside
force. This is also
commonly referred to as
“the Negative”
• Isometric: A muscular
Contraction that has NO
movement
Automatic Stretch Reflexes
• Myotatic Stretch Reflex
– This is the reflex reaction when
a muscle is in danger of over
stretching. The muscle sends a
message to the brain that it is
in danger of
OVERSTRETCHING and the
brain then sends a message
back that inhibits the stretch.
This stretch inhibition
thereby, prevents a muscular
injury. This generally kicks
in at three seconds. (this is the
basic theory behind Active
Isolated Stretching)
• Reciprocal Innervations
– Aka: Reciprocal inhibition
• This is when the muscle
tells the brain “I want to
move or contract’ and the
brain then sends a
message to the opposing
muscle to relax so that the
muscle wanting to
contract can do so without
restraint. (this is the basis
of PNF theory)
Types of Stretching
• Passive Stretching
– PS is usually done “TO”
‘the stretcher’. A well
trained partner (PT) is
actively moving the
passive non-assistive
stretcher. This is used
when Active Stretching
causes pain. It is
absolutely ESSENTIAL the
“partner” is sensitive to the
‘stretcher’ so as NOT to cause
further injury.
• Active Stretching:
– AS is when the ‘stretcher’
is doing the stretching.
Types of Stretches Continued
• Active Assisted Stretching
– AAS is when active
movement by the ‘stretcher’ is
aided by a partner. Generally
adding passive stretch by the
partner at the end of the
‘stretcher’ doing Active
Stretching or when the
stretching is having some
resistance to motion; the
partner is able to gently push
the stretcher beyond his active
point and to a new deeper
stretch.
• Ballistic Stretching
– BS is rapid bouncing
movements. Ballistic
stretching is not
encouraged due to the
myotatic reflex which
tends to leave the muscle
fibers shorter rather than
longer . Thereby, more
prone to injury, either
micro tearing of muscle
tissue or more serious
rupture of tendonus
tissue.
Types of Stretches Continued
• Dynamic Stretching:
– DS is also referred to as
Dynamic Range of
Motion (DROM).
Moving a limb through
full ROM slowly and
controlled and with
subsequent ROM the
speed of the movement
increases with greater
flexibility.
• Static Stretching:
– Bob Anderson made
Static Stretching
popular. SS is when the
muscle is lenghtened
slowly and held in a
comfortable range for
15 – 30 seconds; until
the ‘stretch’ sensation
subsides and then the
stretch is deepened,
gently moving more
into the stretch.
Active Isolated Stretching
• Active Isolated stretching was developed by
Aaron Mattes, a Physical Therapist. This form
of stretching uses Reciprocal Inhibition with
Active Movement. AIS does not use isometric
contractions.
–
–
–
–
–
Isolate the muscles you want to stretch.
Go through basic ROM
Go to the end of the stretch. Hold for 2 seconds
Then return to the original position
Repeat 8 – 10 times.
PNF Stretching
• Proprioceptive Neuromuscular Facilitation
• Again, Many Physical Therapists contributed
to the development of PNF stretching.
• PT’s discovered that our bodies work on a
spiral/diagonal movement which sends
stimulus to the brain. Proprioceptors within the
muscles transmitting Neurologically.
• This theory has since been scaled into a form of
effective stretching to gain flexibility.
PNF Continued
•C. R. A. C .
– Contract the target muscle. Aka: the Agonist.
Contract the muscle using 50% or less of your
strength for 6 seconds.
– Relax: Take a deep oxygen filled breath & exhale.
– A C: Contract the Antagonist muscle; the
opposing muscle, thereby gaining more
stretching in the Agonist, your target muscle.
(RI)
Major Muscle Groups
10 Basic Stretches
1. “Quads”
– Rectus Femoris
– Vastus Lateralis
– Vastus Intermedius
– Vastus Medius
2. Iliopsoas
– Iliacus
– Psoas Major
10 Basic Stretches Continued
3.”Hamstrings”
– Semimembranosus
– Semitendinosus
– Biceps Femoris
4. “Calf”
– Gastrocnemius
– Soleus
10 Basic Stretches Continued
5.
“Chest”
–
Pectoralis Major
6. “Upper Back”
–
Rhomboids
7. “Traps”
–
–
Trapezius Upper
Levator Scapulae
8. “Neck”
–
Rotation (Sterno Cleido Mastoid)
9. “Neck”
–
Lateral Flexion (Scalenes/splenius cervicis)
10. “Back”
–
Erector Spinea (Paraspinals: Longissimus, Spinalis, Iliocoastalis)