Introduction Flexibility and coordination are critical for movement patterns that require the use of muscles and also important in preventing injuries

Size: px

Start display at page:

Download "Introduction Flexibility and coordination are critical for movement patterns that require the use of muscles and also important in preventing injuries"

Mervyn Fox
6 years ago
Views:

1 Facilitated Stretching Kevin Duguay Dip. AT&M, Health Sciences CSMC May 2011

2 Introduction Flexibility and coordination are critical for movement patterns that require the use of muscles and also important in preventing injuries in everyday life. Overuse injuries i occur in part due to soft tissue restrictions that limit flexibility of a joint.

3 Introduction Over the past couple of decades PNF stretching has become more popular in the athletic and therapeutic community due to the ease of use and it s effectiveness and compliance with the patient.

4 PNF Stretching Uses an isometric contraction prior to the stretch to achieve greater gains than are typically achieved from static stretching alone. PNF stretching is generally done passively; that is, a facilitator administers the stretch to the stretcher

5 Recognize When to Stretch and When to Strengthen th Hypertonic muscles when a muscle is short and tight due to habitual concentric contraction. Also called locked short Pectoralis major as an example

6 Recognize When to Stretch and When to Strengthen th Eccentrically stressed muscles When a muscle is overstretched (usually due to postural stress), it will also feel tight, but instead of being short and tight, it is long and tight, or locked long. Rhomboids is a good example here

7 Recognize When to Stretch and When to Strengthen th Upper Body Crossed Syndrome

8 Recognize When to Stretch and When to Strengthen th Lower Crossed Syndrome

9 Recognize When to Stretch and When to Strengthen th Muscle weakness due to inhibition Hypertonic muscles have a reflexive inhibitory effect on their opposing muscles Pectoralis Major vs Rhomboids

10 Facilitated Stretching Is based on PNF principles and techniques but is an active form of stretching, in which the stretcher does most or all of the work. This technique makes it much easier for the facilitator and also empowers the patient.

11 Facilitated Stretching When a facilitator is involved, the facilitator s job is to monitor and direct the stretcher s s activity. Facilitated t stretching t is also known as CRAC stretching, an acronym for contract-relax, t relax, agonist contract t

12 The Technique Facilitated stretching is active assisted stretching, which uses active motion and isometric work to improve flexibility and enhance motor learning in the process.

13 The Key Steps 1. Actively lengthen the target muscle to its end-range. 2. Isometrically contract the target muscle. 3. Actively lengthen the target muscle again to a new range of motion.

14 The Rationale The developers of PNF therapy based some of their work on activating several physiological mechanisms in the body (Voss et al.1985). For facilitated stretching, interest lies in two of them: reciprocal innervation and the inverse stretch reflex.

15 Reciprocal Innervation is a reflex loop between opposing muscles mediated by the muscle spindles. When one muscle contracts, reciprocal innervation simultaneously l inhibits the opposing muscle on the other side of the joint. This allows movement to occur around the joint.

16 Inverse Stretch Reflex Also called autogenic inhibition and was theorized to be mediated by the stretch receptors called the GTO. Common belief was that the GTO monitored the load on the tendon and if the load was too great, the GTO s are stimulated. The fact is, they do not mediate the inverse stretch reflex.

17 Benefits of Facilitated Stretching An active form of stretching Encourages independence Gains flexibility easily Motivated to continue Encourages body awareness Encourages normal breathing Self stretching techniques are easy to learn and validates home program

18 The Technique 1. The stretcher actively lengthens the muscle to be stretched (the target muscle) to its maximum pain-free end range. This is also called the soft tissue barrier or stretch barrier.

19 The Technique 2. As the partner, position yourself to offer resistance for the stretcher to isometrically contract the target muscle against you.

20 The Technique 3. Direct the stretcher to begin slowly and push or pull to isometrically contract the target muscle as you provide matching resistance. Do not allow the stretcher to overpower you. When the stretcher has achieved the proper level of isometric contraction (strong but not maximum), hold it for 6 seconds.

21 The Technique 4. After the 6 second contraction, the stretcher relaxes and inhales deeply. During this time, maintain the limb in the starting position. 5. As the stretcher exhales, the stretcher contracts the opposing muscles, and pulls the target muscle into a deeper stretch. As the partner, do not push or pull to force the stretch.

22 The Technique 6. Now, as the partner, you will move into the new position to once again offer resistance. 7. Repeat the process two to three times

23 Safety for the Partner 1. Watch your legs and feet 2. Keep your spine tall 3. Keep your low back flat 4. Avoid twisting and bending 5. Use large muscles of the trunk and extremities

24 Safety for the Partner 6. Remember that you control the strength of the stretcher s isometric contraction. Use the 10% guide. 7. Control the session and give commands. Begin slowly with isometric contractions. 8. Stop immediately if either you or the stretcher has pain.

25 Safety for the Stretcher 1. Proceed slowly 2. Understand instructions 3. Don t overwork 4. Position properly 5. Breathe throughout, no valsalva 6. Pain free throughout

26 Lower Body Stretches Gluteus Maximus Piriformis Iliopsoas Hamstrings Quadriceps Gastrocnemius Soleus

27 Upper Body Stretches Subscapularis Rhomboids Pectoralis Minor Pectoralis Major Scalenes Upper Trapezius Trunk Rotators Erector Spinae

28 THANK YOU Remember to stand tall and sit up straight. The art of posture is absolutely critical in maintaining a healthy and functional body.

29 References Facilitated Stretching, 3 rd edition. McAtee, Robert and Charland, Jeff

2006 Back to The Basics Strength and Conditioning Clinic. Warm Ups and Flexibility

2006 Back to The Basics Strength and Conditioning Clinic Warm Ups and Flexibility Building the complete athlete Strength Training and Core Development Plyometric Training Speed and Agility Flexibility