This stretch causes in increase in the distance between origin and insertion of a muscle, until slight resistance can be felt
The athlete initiates bouncing to activate protective mechanisms in muscles causing the tissue to "ready itself" for explosive movements
The athlete performs the same activities that he/she will be performing in the event; only the athlete performs the activities at a low level. Sometimes referred to by the athletes as "warm-up".
The client isometrically contracts the target muscle, and then relaxes the target muscle as he/she initiates joint movement from the opposing group
Proprioceptive Neuromuscular Facilitation
Guidelines for Russian Sports Massage
Warm up muscles before using passive movement
Start with active ROM first to evaluate where "normal" is
Stay as distal as possible to the joint being worked without crossing the next joint
Use bodyweight, not muscle power
Apply a traction force to the joint to help give space to the joint and avoid compression injuries
Don't overpower the muscle resistance
Increase pressure and ROM gradually
Always maintain verbal, tactile, and visual contact
Technique: Stand at head of client, extend clients arm over their head. Hook your elbow around your client's flexed elbow. Traction arm towards ceiling, then traction arm superiorly (toward your chest).
Technique: Knee in flexion, with inside arm, cup your hand around the calcaneus. Use the antebrachium to push the ankle joint into dorsal flexion. Compressions to the soleus is good if client can't feel stretch.
Technique: Hold clients ankle proximal to ankle joint and bring heel toward the glutes. Ensure hip/ASIS (the side you're stretching) stays on the table. Take free hand and place a soft fist or elbow into clients glute on the same side of the stretch to push hip towards table. Bring heel towards glutes.
Technique: Figure-4 position. Place one hand on clients ASIS (opposite side) and the other hand on the clients knee. Push your clients knee out laterally and towards the ground while you stabilize the hip
Technique: Client to edge of table. Take the leg to be stretched and abduct the thigh. Ensure that the knee stays extended and the toes pointing straight up. Support joints. Abduct thigh.
Gluteus medius and minimus: hip abduction and medial rotation
Gluteus maximus: hip extension, lateral rotation and abduction
Technique: Place flexed leg over the clients straight leg so that the foot of the lg being stretched is flat on the table. Place one hand on the clients flexed knee and the other on the clients shoulder (same side as leg being stretched). Push the clients knee toward their opposite shoulder.
Technique: Take leg on the side being stretched and pull the leg over the body so that low back is in a rotated position. Stabilize client's opposite shoulder as you push the leg being stretched towards the table/ground
Technique: knee on the table facing clients head. Take clients leg at the knee joint and flex the clients knee and hop joint. Rotate the clients hip by holding the clients knee and distal crus. Push the ankle towards the clients head while holding/stabilizing the knee joint.
Technique: Stand at foot of table, facing clients head. Take your hand and cup it around the clients heel. Allow your forearm to push against the clients bottom foot. Lean forward using body weight to pull the foot into ankle dorsal flexion