Dynamic Stretching According to the Mayo Clinic, the top five - PowerPoint PPT Presentation

Dynamic Stretching

According to the Mayo Clinic, the top five benefits of stretching include : Increased flexibility and joint range of motion: Improved circulation: Better posture: Stress relief: Enhanced coordination: Some recent research has examined if stretching is absolutely necessary to reduce the likelihood of injuring yourself during athletic activity. Most research shows that stretching does not actually reduce injury risk. People who stretch before athletic competition are just as likely to get injured as non-stretchers.

What is the first thing our pets do when they wake up in the morning?

There are four basic different types of stretching: ballistic, dynamic, PNF stretching and static stretching. These can be passive (client) or active (therapist).

Ballistic stretching is a rapid bouncing stretch in which a body part is moving with momentum that stretches the muscles to a maximum. Muscles respond to this type of stretching by contracting to protect itself from over extending. Dynamic stretching is a walking or movement stretch. By performing slow controlled movements through full range of motion, a person reduces risk of injury. Proprioceptive neuromuscular facilitation (PNF) is a type of stretch for a particular muscle and its specific job, so resistance should be applied, and then the muscle should be relaxed. Static stretching is a type of stretch whereby a person stretches the muscle until a gentle tension is felt and then holds the stretch for thirty seconds or until a muscle release is felt, without any movement or bouncing.

Why do we stretch? When challenged, many casual stretching enthusiasts — and even many not-so casual ones — actually have a hard time explaining why they are stretching. Some of the most popular reasons are: • Better flexibility and range of motion • Warm up and injury prevention • Treatment of muscle soreness and stiffness • Performance enhancement • It feels great

The old adage “move it or lose it” is so true Scientific evidence suggests that movement in general and “early mobilization” in particular is a valuable part of recovery from injuries and surgeries repeatedly moving through a range of motion Mobilization is not just for rehab, it is also good for keeping a person from needing rehab in the first place!

Stretching research clearly shows that stretching is not an effective warm up

Is Stretching Good For Anything, Then?

Other than feeling good, there is really only one “benefit” to stretching that seems to be clear and (almost) uncontroversial: It does increase flexibility

There is one form of stretching, however, that has actually been shown to improve strength, power, muscular endurance, anaerobic capacity, speed, and agility: dynamic or active stretching (similar to Mobilization which has the movement component as well as the benefits of PNF). It is also called active isolated assisted stretching .

Dynamic Stretching The first component is to look at Sherrington’s law of reciprocal inhibition. As a muscle contracts the motor nerve has been activated which is commonly known as a concentric contraction. The opposite or antagonist muscle relaxes known as an eccentric contraction.

Dynamic Stretching The second component is to realize that most target muscles of the human body can be stretched by contacting the opposite muscle or group of muscles, along with a little bit extra stretch. It is essential to understand the primary action of a muscle and it’s opposite.

Dynamic Stretching The third component of dynamic stretching is from the father/son team of Jim and Phil Wharton. The underlying theory is that if a muscle is stretched too far, too fast, or for too long, it elicits a protective action known as the myotatic reflex (or stretch reflex), causing it to automatically and ballistically recoil in an attempt to prevent the muscle from tearing. This occurs about three seconds into a stretch.

Dynamic Stretching The forth component of dynamic stretching is the "assisted" aspect. The muscle is coaxed through its last few degrees of motion by the therapist.

Sherrington’s law of reciprocal inhibition By shortening the opposite of the target muscle the nerve signal turns off the target muscle allowing it to stretch.

Most muscles of the human body can be stretched by contacting the opposite muscle

Myotatic reflex (or stretch reflex)

“Assisted” aspect -The muscle is coaxed through its last few degrees of motion by the therapist

Dynamic Stretching Protocol for the Major Areas of the Body

The guide I use for treating the body with Dynamic Stretching is to determine the action of the target muscle (agonist) I will be working with. Next is to find the opposite muscle, determine the action of this antagonist. Demonstrate to the person how to shorten or contract the antagonist muscle. Have the person practice shortening the antagonist muscle a few times slowly. As the person continues to shorten the antagonist muscle, gently stretch the target muscle for 2 seconds for 10 repetitions. With each stretch as the tissue releases more pressure should be able to be tolerated. If the target muscle is very sore or hypersensitive, resist with 20% pressure of the antagonist muscle while stretching the target muscle.

Contraindications to stretching The following should be kept in mind as contraindications to Dynamic Stretching: Joint Instability Joint instability can be the result of a prior dislocation, fracture, or sprain. Get advice from your doctor before stretching an area of previous injury. Diseases Affecting the Tissues Being Stretched Other IASTM Instruments Conditions such as rheumatoid arthritis or osteoporosis can leave joint structures weakened. Those with connective tissue disorders also have altered connective tissue viscoelastic properties. Stretching can lead to disability, instability or deformity. Acute Injury Consult a doctor prior to initiating a stretching program with recent injuries as scar tissue takes time to mature. Premature stretching can cause re-injury and the deposition of more scar tissue prolonging the rehabilitation process. Vascular injury Talk to your doctor if you are recovering from a vascular trauma or are taking a anticoagulant. Premature or excessive stretching can lead to further vascular injury and thromboembolism. Infection Consult your doctor prior to stretching an area that is infected to avoid tissue damage or spread of the infection. Excessive Pain When Stretching If stretching is excessively painful you may be suffering from an underlying medical condition. Consult a doctor. Inflammation or Joint Effusion Be careful when starting a stretching program around an area of inflammation. Inflammation can change the viscoelastic properties of connective tissues and can cause injury if not undertaken correctly. Stretching a joint with an effusion (or water on the knee) can damage capsular structures.

Calf stretch (supine) Action: plantar flexion of the ankle; opposite action: dorsi flexion. • Lightly touch the opposite muscle: tibialis anterior (antagonist), so the person will realize which muscle to contract. • Instruct the person to bring their foot upwards into dorsi flexion as far as possible, contracting the anterior shin muscles and exhale during movement. • Therapist provides gentle assistive stretch at the end of the movement by using the hand to provide a gentle pushing effort. • If the target muscle is very sore or hypersensitive, resist with 20% pressure of the antagonist muscle while stretching the target muscle. • 10 repetitions for 2 seconds each.

Calf stretch 20% resist (supine) Action: plantar flexion of the ankle; opposite action: dorsi flexion. • Lightly touch the opposite muscle: tibialis anterior (antagonist), so the person will realize which muscle to contract. • Instruct the person to bring their foot upwards into dorsi flexion as far as possible, contracting the anterior shin muscles and exhale during movement. • Therapist provides gentle assistive stretch at the end of the movement by using the hand to provide a gentle pushing effort. • If the target muscle is very sore or hypersensitive, resist with 20% pressure of the antagonist muscle while stretching the target muscle. • 10 repetitions for 2 seconds each.

Sole of the foot stretch (supine) Action: flexion of the toes and plantar flexion of the ankle; opposite action: extension of the toes and dorsi flexion. • Lightly touch the opposite muscle: extensor digitorum and tibialis anterior (antagonist), so the person will realize which muscle to contract. • Instruct the person to bring their toes upwards into extension and dorsi flexion as far as possible, contracting the anterior shin muscles, and top of the toes and exhale during movement. • Therapist provides gentle assistive stretch at the end of the movement by using the hand to provide a gentle pushing effort upwards of the toes. • 10 repetitions for 2 seconds each.