Static: Increase in distance between origin and insertion of muscle, slight resistance
Dynamic: warm up mimics sport actions
Passive Stretching & 1
Therapist performs stretch on athlete while athlete relaxes
Proprioceptive Neuromuscular Facilitation
contract antagonist (opposite) muscle to let the muscle you are stretching release further
cross arms under head on clients shoulders. Push head anteriorly (chin to chest)
Levator Scapulae stretch
rotate clients head to look at opposite shoulder. therapist cross arms, one back of head, one shoulder. press client head opposite shoulder
client nose straight up. cross arms, 1 hand under head, other shoulder. push shoulder down, head opposite shoulder
Pectoralis major stretch
supine, client edge of table
shoulder joint 90*. Elbow 90* flexion. support elbow joint inside hand, outside hand antebrachium. push arm toward floor, small lateral rotation
Pec major 2 stretch
client shoulder 135* angle. push arm toward floor, small lateral rotation
Pec major 3 stretch
shoulder 45* abduction
same as 1 and 2
Not on previous shoulder dislocation
supine, edge of table
stand side, face clients head
hold upper arm with fingers on posterior, lower antebrachium thumb on anterior (outside hand). Laterally rotate arm
push arm over chest pushing towards opposite shoulder. hold elbow joint
Latissimus Dorsi stretch
supine, client head close to end table
Hold client distal antebrachium. Traction arm toward you, head of table. can have client laterally flex head towards opposite shoulder being stretched.
Anterior- lift up
Posterior- pull down
Medial- rotate inward
knee in flexion, hold back of ankle, your palm on their heel, antebrachium on sole of foot and toes, press foot into dorsal flexion
Quadriceps Femoris stretch
hold ankle proximal to ankle joint, bring heel toward glutes. Press down on ASIS side you are stretching.
Adductor Group stretch 2
1.client leg figure 4, one hand ASIS other clients knee. push knee out laterally and towards ground, while stabilizing opposite hip (ASIS)
2.client edge of table leg to be stretched. knee extended, toes pointing straight up. place your inside thigh against client thigh, aBduct the thigh
Gluteal muscles 2
1. Bend knee, place over opposite leg, sole foot on table, hold shoulder (same side leg stretching), push flexed knee toward opposite shoulder.
2. straight leg over body. stabilize opposite shoulder with inside hand.
Kneel on table facing clients head. leg at knee joint, flex knee and hip joint. Rotate hip by holding knee, distal crus. push ankle to clients head, while holding knee joint. May need to push knee as well.
stand foot table. cup hand around heel. push forearm against bottom foot. Lean forward using body weight to pull foot into ankle dorsal flexion.
Hamstring Group stretch
side table, perform hip flexion. tae leg and lift to clients head.
Tibialis anterior stretch
Supine, client foot off end table
grasp foot and push ankle into plantar flexion. Add eversion. May need compression to muscle belly
Gluteus Medius and TFL
Sidelying, edge of table so top leg hangs off.
Stand facing client posterior side. Hold top hip, other hand push on lateral thigh toward ground
leg to work on edge table, stabilize body with inside hand holding opposing leg. Outside hand push clients leg toward ground
supine, client very edge, foot table, legs hang off table
Stand at foot table facing clients head. leg not stretched into hip flexion. Leg to stretch push on thigh towards ground
sudden involuntary contraction of muscle
CRASI = Cramp management
C = compression: direct, slow
R = Reciprocal inhibition: contract antagonist
A = Approximation: Squish both sides cramp
S = Stretching: Static, mile
I = Ice: numbing
open scraped, road rash, blisters, varicose veins, joint damage with inflammation, fracture, sprains, strains, physical distress (nausea, dehydration, pain)
True or False: exercise causes body to move away from homeostasis, which requires body to adapt