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From a presentation at the 1997 US Rowing Convention,
given by:
Dean Pinciotti, PT;
Jeff Erickson, MPT; Timothy Hosea, MD
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Stretching:
Quadriceps
Hamstrings
Hamstrings (alternate stretch)
Gluteals Stretch
Gluteals (alternate position)
Stretch
IT Band, Lateral Hip, & Lumbar Paraspinals
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Psoas (hip flexors)
Thoracic, Lumbar Paraspinals, Lateral Rotators of the Hip, and
Ribs
Gastrocnemius, Soleus, & Achilles Tendon Stretch
Posterior Rotator Cuff and Capsule
Wrist Flexors |
| What is it good for? |
A Few Points |
1. Keeps muscles supple
2. Prepares you for movement
3. Helps reduce strains during activity
4. Helps to maintain range of motion
5. Reduces chance of injury -- A strong pre-stretched muscle resists stress better
than a strong, unstretched muscle.
6. Reduces tension
7. Develops body awareness
8. Promotes circulation
9. Feels good
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1. Stretching shouldn't
"hurt" or be "painful"
2. It should feel good
3. Do not push the limits
4. Be aware of underlying condition or injury
5. Consistency is the key
6. It is very individualized and specific
7. Warmed up muscles respond more favorably than cold ones. |
| Objective |
When to Stretch |
Reduce muscular tension therefore improving flexibility and range of motion and
eventually promoting freer movement.
Not...
Attain extreme flexibility which may lead to injury or overstretching. |
1. In the morning before you start your day
2. Before and after exercise
3. After prolong static positions
4. If you feel stiff
5. At work to release tension |
| The
Stretch Reflex |
Goal |
| Stretching
too far or bouncing causes the muscle and its unit fibers to
contract and tighten. This will result in tearing of the fibers
eventually leading to pain, soreness, tightness, and potential
dysfunction. |
"To improve range of motion at a given articulation by altering the
extensibility of the musculotendinous units that produce movement at that joint" |
| Types
of Stretching Techniques |
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Ballistic
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The oldest form of stretching
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"Bouncing" Technique
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Repetitive contractions of the agonist muscle are used to produce quick stretches of the
antagonist muscle.
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Safety factor - Uncontrolled forces within the muscle may cause micro tears.
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If used it should come after static stretching and more closely resemble dynamic (sport
specific) activity.
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Never used in rehabilitation
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Static
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More popular and safer, less danger of injury no partner needed
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Passive stretching a specific antagonist muscle by placing it in a maximal position and
holding it for an extended amount of time, 30-60 seconds
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Time varies in literature 3-60 seconds
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Optimal 15-30 seconds initially and 30-60 seconds eventually as long as there is no pain
or soreness.
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Optimal number of reps 3-5
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1-3 times a day depending on the severity of restriction or dysfunction.
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PNF
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Based on neurophysiological principles
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Contract-Relax and Hold Relax (slow reversal-hold- relax)
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Involve a combination of alternating isometric or isotonic contraction and relaxation of
both the agonist and antagonist muscles.
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Requires a Partner
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7-10 second contraction followed by a 10-12 second relaxing phase
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Capable of producing greater gains in flexibility when compared with other techniques
over an extended training period.
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Principles of Stretching
1. All stretches should be held for 30 seconds and done twice to each extremity or
side.
2. Alternate the stretches to allow for proper rest periods.
3. Never bounce while stretching.
4. Proper form is essential for effective stretching.
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