Injury Prevention amp Health Active Isolated Stretching Proprioceptive Neuromuscular Facilitation References The Wharton Stretch Book Active Isolated Stretching Jim and Phil Wharton ISBN 0812926234 ID: 528792
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Slide1
Stretch for Injury Prevention & Health
Active Isolated Stretching
Proprioceptive
Neuromuscular FacilitationSlide2
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.getbodysmart.com
Tortora
Human AnatomySlide3
Presenters
Sara
Toogood
BS in Exercise Technology
Licensed Massage Bodywork Therapist
Stretching photos:
http://www.bodyworkconnections.com/index.php?option=com_rsgallery2&Itemid=62&catid=8Office: 919-567-5371Cell: 919-602-3868www.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.comSlide4
Muscle ContractionsMuscles 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 movementSlide5
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 inhibitionThis 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) Slide6
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. Slide7
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. Slide8
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. Slide9
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. Slide10
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. Slide11
PNF Continued
C. R. A. C .
C
ontract 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)Slide12
Major Muscle GroupsSlide13Slide14
10 Basic Stretches
“Quads”
Rectus
Femoris
Vastus
LateralisVastus IntermediusVastus Medius
Iliopsoas
Iliacus
Psoas
MajorSlide15Slide16
10 Basic Stretches Continued
3.”Hamstrings”
Semimembranosus
Semitendinosus
Biceps
Femoris
“Calf”GastrocnemiusSoleusSlide17Slide18
10 Basic Stretches Continued
“Chest”
Pectoralis
Major
“Upper Back”
Rhomboids
7. “Traps”Trapezius UpperLevator Scapulae8. “Neck”Rotation (
Sterno
Cleido
Mastoid)
9. “Neck”
Lateral Flexion (
Scalenes
/splenius
cervicis
)
10. “Back”
Erector
Spinea
(
Paraspinals
:
Longissimus
,
Spinalis
,
Iliocoastalis
)
Slide19Slide20Slide21