Download Stretching Techniques

STRETCHING
WHY STRETCH
Stretching, because it relaxes your mind and tunes up your body, should be part of
your daily life. You will find that regular stretching will do the following things:
• Reduce muscle tension and make the body feel more relaxed.
• Help coordination by allowing for freer and easier movement.
• Increase range of motion (ROM)
• Prevents injuries such as muscle strains. (A strong pre-stretched muscle
resists stress better than a strong, unstretched muscle.)
• Makes strenuous sporting activities easier because it prepares you for
activity; its a way of signalling the muscles that they are about to be used.
• Develop body awareness. As you stretch various parts of the body, you
focus on them and get in touch with them. You get to know yourself.
• Help loosen the mind's control of the body so the body moves for "its own
sake" rather than for competition or ego.
• Promotes circulation.
• It feels good.
HOW TO STRETCH
The Easy Stretch
When you begin a stretch, spend 10-30 seconds in the easy stretch. No bouncing! Go
to the point where you feel a mild tension (pathological motion barrier) and relax as
you hold the stretch. The feeling of tension should subside as you hold the position.
If it does not, ease off slightly and find a degree of tension that is comfortable. The
easy stretch eases muscular tension and readies the connective tissue for the
developmental stretch.
The Developmental Stretch
After the easy stretch move slowly into the developmental stretch. Again, no
bouncing. Move very slightly further into the stretch to a new pathological motion
barrier and hold for 10 - 30 seconds. Be in control. Again the tension should diminish;
if not, ease off slightly. Repeat several times to gradually increase flexibility.
©2007 MCPT Stretching Techniques – Diploma (HLT50307)
Version 1 – 13 Feb 2007
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Breathing
Your breathing should be slow, rhythmical and under control. If you are bending
forward to do a stretch, exhale as you bend forward and then breathe slowly as you
hold the stretch. Do not hold your breath while stretching. If a stretch position
inhibits your natural breathing pattern then you are obviously not relaxed. Just ease up
on the stretch so you can breathe naturally.
Counting
At first silently count the seconds for each stretch. This will ensure that you hold the
proper tension for a long enough time. After a while you will stretch by the way it
feels without the distraction of counting.
The Stretch Reflex
Your muscles are protected by a mechanism called the stretch reflex. When you
overstretch or do ballistic type stretching a nerve impulse from the muscle spindle
and/or golgi tendon organs initiates muscle contraction in an attempt to prevent
muscle injury. Therefore, when you stretch too far, you tighten the very muscles you
are trying to stretch.
Holding a stretch as far as you can go or bouncing up and down strains the muscles and
activates the stretch reflex. These harmful methods cause pain, as well as physical damage due
to microscopic tearing of muscle fibres. This tearing leads to the formation of scar tissue in
the muscles with a gradual loss of elasticity. The muscles become tight and sore which is
counter-productive to what you are trying to achieve.
TYPES OF STRETCHES
•
•
•
•
Static Self Stretch (Slow Held Stretch = Easy > Developmental Stretch)
Ballistic Stretch
Static Assisted (Passive) - done by therapist/partner
Assisted (Active) - Proprioceptive Neuromuscular Facilitation (PNF)
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THRESHOLD OF TRAINING
Type
Frequency
Intensity
Duration
STATIC
3 days per week
Stretch as far as you can
go without pain with slow
movement. Hold at the
end ROM
Hold the stretch for a
minimum of 10 sees.
BALLISTIC
3 days per week
3 sets of 5 reps with a 10
second rest between sets.
PNF
3 days per week
Stretch muscle beyond
normal length with gentle
bounce or swing. Do not
exceed 10% of
antagonist-static ROM
Same as static but use an
isometric contraction of
the muscle prior to
stretch.
Hold isometric
contraction for 6 secs.
Hold stretch 10 secs.
Repeat 3 times.
TARGET ZONES
Type
STATIC
Frequency
3 to 7 days per week
Intensity
When antagonist stretch
is used the muscle should
be stretched as far as
possible but only through
contraction of the
antagonist muscles.
Duration
Hold 20 - 60 secs
5 sets of 5 - 10 reps
BALLISTIC
3 to 7 days per week
When assisted stretch is
used the muscle should
not be stretched more
than 10% beyond its
normal ROM and it
should not reach the
point of pain. Care
should be taken to avoid
overstretch.
Hold isometric
contraction 6 secs for
1 - 3 sets
PNF
3 to 7 days per week
When assisted stretch is
used the muscle should
not be stretched more
than 10% beyond its
normal ROM and it
should not reach the
point of pain. Care
should be taken to avoid
overstretch.
©2007 MCPT Stretching Techniques – Diploma (HLT50307)
Version 1 – 13 Feb 2007
Hold stretch 20 - 60
secs for 1 - 3 sets.
3
For each of the following muscles/muscle groups we will try to develop 3 stretches (where appropriate), i.e.
• a static stretch (slow held stretch) the client can practise at home.
• a passive stretch done by the therapist
• a PNF stretch done using an immovable object (usually a partner)
STRETCHING OF THE MUSCLES & CONNECTIVE TISSUE OF THE UPPER BODY
Region/Action
Main Muscles Involved
Cervical - anterior
posterior
Sternocleidomastoid
Trapezius
Splenius Capitis
Levator Scapulae
Rotators - lateral
Scalenes (Anterior, Medius, Posterior)
Thoracic - anterior
posterior
Pectorals (Major & Minor)
Trapezius
Rhomboids
Serratus Anterior
Levator Scapulae
Spinal Extensors
Spinal Rotators
lateral
Spinal Lateral Flexors
Abdominals
(esp. Rectus Abdominis)
Abdominals
(esp. External Obliques)
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Cervical Flexors
Cervical Extensors
Cervical Side-Benders
Cervical Rotators
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Thoracic Side-Benders
Thoracic Extensors Bi-lateral
Thoracic Extensors Uni-lateral
Thoracic Flexors
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Thoracic Rotators
Scapular Elevators Upper Trapezius
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Levator
Scapulae
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Shoulder Abductors:
Deltoid & Supraspinatus
Shoulder Adductors:
Latissimus Dorsi &
Teres Major
Shoulder Flexor
Shoulder Extensors Lats, Teres Major & Long Head of Triceps
Shoulder Medial Rotators Subscapularis,
Pec Major & Coracobrachialis
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Shoulder Lateral Rotators
Infraspinatus & Teres Minor
Elbow Flexors:
Biceps Brachii, Brachialis
& Brachioradialis
Elbow Extensors:
Triceps & Anconeus
Forearm Pronators
Forearm Supinators
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Wrist/Hand Flexors
Wrist/Hand Extensors
Wrist Abductors
Wrist Adductors
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STRETCHING OF THE MUSCLES & CONNECTIVE TISSUE OF THE LOWER BODY
Lumbar
Region/Action
Main Muscles Involved
anterior
Rectus Abdominis
Obliques (External &
Internal)
Erector Spinae Group
(Spinalis, Longissimus,
Ilio-Costalis), Multifidus
Quadratus Lumborum
Intertransversarii &
Rotatores
Ilio Psoas
Gluteals (Maximus,
Medius, Minimus)
Hamstrings
Tensor Fascia Latae
External Rotators (esp.
Piriformis)
Pectineus
Adductors (Brevis,
Longus, Magnus)
Tensor Fascia Latae
Ilio-Tibial Band
Gluteals (Medius &
Minimis)
Adductors (Brevis,
Longus, Magnus)
Pectineus
Gracilis
Ilio Psoas
Rectus Femoris
Sartorius
Hamstrings
Gluteus Maximus
Gluteus Minimis
Gracilis
Piriformis
Gemelli (Superior &
Inferior), Obturators
(Intemus & Extemus)
Quadratus Femoris
Pectineus
Sartorius
Tibialis Anterior
Gastrocnemius
Soleus
Tibialis Posterior
Peroneals (Longus and
Brevis)
posterior
lateral
Hip & Pelvis
anterior
posterior
lateral
medial
Thigh
abductors
adductors
flexors
extensors
medial rotators
lateral rotators
Lower Leg
anterior
posterior
lateral
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Lumbar Flexors
Rectus Abdominus
External Oblique
Internal Oblique
Lumbar Extensors
Erector Spinae Group
Bi-lateral
Low Back Extensor Stretch
Uni-lateral
Hip & Low Back Stretch
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Muscle/Muscle Group
Lumbar Sidebenders
Quadratus Lumborum
STATIC
PASSIVE ASSISTED
Standing
PNF
Prone
Quadratus Lumborum Stretch
Side (Down)
Side (Up)
Hip Flexors
Iliopsoas
"Iliopsoas Stretch”
“hurdler’s position”
supine
"kneel-lunge"
prone
side-lying
Upper Iliopsoas Stretch
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
Rectus Femoris
standing
supine
"kneel-lunge"
prone
PNF
Quadriceps Stretch
Hip Flexing Abductors
Tensor Fascia Latae
Abductor Stretch - Side View
Abductor Stretch - Back
Hip Flexing Adductors Adductors Brevis & Longus
Sitting Adductor Stretch
Others
Sartorius
Gracilis
©2007 MCPT Stretching Techniques – Diploma (HLT50307)
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Hip Extensors
Gluteus Maximus
Hip Extensors Stretch
Upper Hamstrings
Hamstring Stretch
Hamstring Stretch
Hip Extending Abductors
Gluteus Medius
Gluteus Medius & Minimus Stretch
Hip Extending Adductors
Adductor Magnus
Standing Adductor Stretch
Hip Medial Rotators
Gluteus Medius
Medial Rotators Stretch
Minimus Stretch
©2007 MCPT Stretching Techniques – Diploma (HLT50307)
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Muscle/Muscle Group
STATIC
Hip Lateral Rotators
Piriformis Group
Supine
PASSIVE ASSISTED
PNF
Lateral Rotators Stretch
Standing
Knee Extensors
Quadriceps Group
1
2
3
Knee Flexors
Lower Hamstrings
Standing
©2007 MCPT Stretching Techniques – Diploma (HLT50307)
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Muscle/Muscle Group
STATIC
Lower Hamstrings
Long Sitting
PASSIVE ASSISTED
PNF
Supine
Ankle Plantar Flexors
Gastrocnemius
Gastrocnemius Stretch
Soleus
Soleus Stretch
Tibialis Posterior
Posterior Compartment Stretch
Ankle Dorsi Flexors
Tibialis Anterior
Anterior Compartment Stretch
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Muscle/Muscle Group
STATIC
PASSIVE ASSISTED
PNF
Foot Everters
Peroneus Longus
Peroneus Brevis
Lateral Compartment Stretch
Peroneus Tertius
Plantar Surface of Foot
Plantar Fascia
Flexor Digitorum Longus
Flexor Hallicus Longus
Dorsal Surface of Foot
Extensor Digitorum Longus
Extensor Hallicus Longus
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