physical exercise in which a specific muscle or tendon or muscle group is deliberately flexed or stretched in order to improve the muscles felt elasticity and achieve comfortable ID: 1030452
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1. Stretching-Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone.The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps and to improve function in daily activities by increasing range of motion.
2. Indications of Stretching--Improve joint ROM-Increase extensibility of muscle tendon unit and periarticular connective tissue-Return normal neuromuscular balance between muscle groups-Reduce compression on joint surfaces-Reduce injuries
3. Contraindications of stretching-Bony block on end of range (EOR) on passive assessment.Unstable/recent fracture.Acute soft tissue injury.Infection/haematoma in tissues.Post surgical repairs e.g, skin grafts, tendon repair.Hypermobility.7.Client refusal.
4. Stretching Precautions-Always check with your family doctor or physical therapist prior to beginning any type of new exercise program.Don't force a joint beyond its normal range of motion. This can lead to instability of the joint.Be extra careful if you suffer from osteoporosis or are taking steroids. The risk of fractures is elevated.Avoid aggressive stretching of muscles that have been immobilized in a splint or cast. Connective tissues lose their tensile strength after periods of immobilization.Stretching needs to progress gradually. It may take several weeks of a stretching program before you see significant results, so don't rush it.You should not experience more than a transitory discomfort after stretching. pain that lasts longer may indicate the presence of inflammation. The phrase "no pain, no gain" does not apply here.Avoid stretching swollen or edematous tissues as they are more susceptible to damage.Avoid over stretching weak muscles.Make sure you always continue to breath during a stretch. Holding your breath can affect your blood pressure.
5. Types of Stretching-ballistic stretching.dynamic stretching.active stretching.passive (or relaxed) stretching.static stretching.isometric stretching.PNF stretching.Note-To learn stretching techniques of various muscles kindly refer Colbey-Kisner.
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