During stretching, we focus on the antagonist muscle; every stretching hold for 15 seconds Types of stretching: Self stretch (active stretch) PNF (Proprioceptive Neuromuscular Facilitation) ** only hold-relax and contract-relax are test on the final practical test Upper limbs Shoulder Goniometer Flexion & Extension Self Stretching Limit range of shoulder extension: stretch the Anterior deltoid https://youtu.be/XqfgDUFYIU4 Shoulder Stretches for Your Delts (ALL … (ant. Deltoid: 1:44) Limitation range of shoulder flexion: stretch Posterior deltoid https://youtu.be/ZLCDv5WEThU https://youtu.be/Nl_-dFEINeo Abduction & Adduction Limit range of shoulder adduction: stretch the Middle deltoid https://youtu.be/74RzjAjzCsc Limit range of shoulder abduction: stretch the Pectoralis major, latissimus dorsi, teres minor and subscapularis Pec major: https://youtu.be/NePr1XKRTLU Senior: Pec Stretch Senior: Pec Stretch Both Sides Internal & External rotation Limit range of shoulder internal rotation: stretch the Infraspinatus & teres minor https://youtu.be/ettKJION5Mo Limit range of shoulder external rotation: stretch the subscapularis, pec minor, teres major and latissimus dorsi Rotator cuff series | Subscapularis (inte… Elbow Goniometer Flexion & extension Self Stretching Limit range of elbow flexion: stretch the Triceps How to stretch your triceps Limit range of elbow extension: stretch the Biceps How to stretch to your biceps! Supination & Pronation Limit range of Supination: stretch the Pronator teres muscle Pronator Teres Stretch: Elbow in Flexion Limit range of Pronation: stretch the Supinator Wrist Rehab Exercises - active elbow s… Wrist Goniometer Flexion & extension (tested) Self Stretching Limit range of wrist flexion (flexor carpi radialis): stretch the Extensor carpi radialis longus/brevis & Extensor carpi ulnaris Forearm Pain? Hand Pain? - Fix it at H… Limit range of wrist extension: stretch the Palmaris longus, flexor carpi ulnaris &radialis https://youtu.be/zOzj0Xy5Izo Ulna & Radial deviation Limit range of Ulnar deviation (Muscles include: Flexor Carpi Ulnaris & Extensor Carpi Ulnaris - they work together to cancel the flexion and extension and instead just pull toward the ulna): Stretch the Flexor carpi radialis ( Flexor Carpi Radialis Hand and WRIST… ) and extensor carpi radialis ( Forearm Pain? Hand Pain? - Fix it at H… ) Limit range of Radial deviation: stretch the Flexor carpi ulnaris ( How To Stretch Flexor Carpi Ulnaris )& extensor carpi ulnaris (https://youtu.be/ZP7gnc4-kW4) Lower Limbs Hip Goniometer Self Stretching Flexion Limit range of hip flexion: Stretch the Gluteus maximus (Tightness of hamstring & back extensors also might limit hip flexion) How to stretch your glutes part 1 How to stretch your glutes part 2 How to stretch your glutes part 3 Gluteus Maximus Stretches: Glute stret… Extension (tested) Limit range of hip extension: Stretch the Psoas major https://youtu.be/VtHKRCbMgZo https://youtu.be/gzh5zWaN3AA?list=PL52e hwBGhO0RBug-A34A3ik0Js5iKLhkH Hip flexor psoas stretch 1 Abduction & Adduction (tested) Limit range of hip adduction: stretch Gluteus medius Supine Gluteus Medius Stretch Limit range of hip abduction: stretch the hip adductors Hip Adductor Stretching Adductor Brevis, HIP Stretch for Beginn… Internal (tested) & External rotation Basically internal & external rotation are quite complex as they involve activation of few muscles and it is quite difficult to isolate the muscle to be stretch if there is limitation of movement Limit range of hip external rotation: Muscles limited hip external rotation- include adductors as well as gluteus medius and minimus. Stretch those above muscles. minimus Gluteus Minimus Stretching Exercises Gluteus medius How to Stretch the Gluteus Medius : Gy… Limit range of hip internal rotation: stretch the gluteus medius, piriformis, sartorius Knee Goniometer Flexion (tested) & Extension Self Stretching Limit range of Knee flexion: stretch the Quadriceps Quadriceps stretch Limited range of the Knee extension: stretch the Hamstring Seated Hamstring Stretch for Complete… Hamstring stretch Ankle Goniometer Plantarflexion & Dorsiflexion Self Stretching Limit range of Plantarflexion: Stretch the Tibialis anterior Tibialis Anterior Stretching Limit range of Dorsiflexion: Stretch the Gastrocnemius - Soleus muscle Gastrocnemius-Soleus (Gastroc-Soleus… Inversion (0-35°) & Eversion (0-25°) Limit range of Inversion: Stretch the Fibularis longus and brevis (peroneus) How to stretch your peroneus Limit range of Eversion: Stretch the tibialis ant and posterior Tibialis posterior https://youtu.be/iqKrgussWPk Cervical (Tape and goniometer) Goniometer Flexion & extension Gonio: Self Stretching Limit range of Cervical flexion: Stretch the splenius capitis The Neck - Stretch - Splenius Capitis Splenius Capitis & Cervicis Stretch Limit range of Cervical flexion:cervical extension stretch/ sternocleidomastoid Cervical Extension Stretch How to stretch your mid-scalene and st… Easy-to-do effective neck stretches | fle… Tape: Lateral Flexion (tested) Gonio: Stretch opposite sternocleidomastoid, scalene, upper trapezius Neck side flexion overstretch 2 How to do a neck side bend stretch Tape: Rotation gonio: Stretch contralateral sternocleidomastoid, ipsilateral upper trapezius Neck rotation stretch standing Neck Rotation Stretch Tape: Thoracolumbar Goniometer Flexion & extension Gonio: Self Stretching Limited range of Trunk Flexion: stretch erector spinae/ all trunk extensor 3 Erector Spinae Stretches - https://youtu.be/qXRD_mufkM0 Limited range of Trunk extension: stretch rectus abdominis (all abdominal muscle) Rectus Abdominis Stretch - Cobra Stretch 27 Swiss Ball Ab Stretch/ Swiss Ball Abdominal and Oblique stretc (start from 0:32) Tape: Lateral Flexion Gonio: stretch : (contralateral) oblique + quadratus lumborum & erector spinae Oblique muscle stretch Internal & External Oblique Muscle Stre… Swiss Ball Side Stretch | How To Perform / Scoliosis Exercises | Side Bend Scolios… Tape: Rotation gonio: Stretch: Ipsilateral/same side: external oblique, rectus abdominis & lumbar multifidus Contralateral/Opposite side: internal oblique, latissimus dorsi & transversus abdominis Tape: PNF stretching the main concept of PNF stretching is tired the antagonist muscle so it can relax and lengthened when stretching, we focus on antagonist muscle there are 3 types of pnf stretching 1. hold relax (mainly for youngsters and athletes) 2. contract relax (for elderly) 3. agonist contraction (for pain) - no test on final practical 1. hold relax hold=stay so you need to give a maximum resistance in a motion to tire up the muscle for example: patient has muscle tightness on triceps, therefore patient cannot do elbow flexion muscle to relax or stretch(=lengthen) is your triceps so to let the triceps tired, need to contract the triceps, so do hold relax (Isometric) on elbow extension To do: 1. give maximum resistance to patient when patient do elbow extension, until patient feel tired on the muscle 2. ask patient to relax 3. then give passively stretch on triceps to get new ROM and stay for 15s 2. contract relax contract = moving = isotonic according to above example, tightness on triceps, in contract-relax, we do isotonic To do: 1. ask patient to do elbow extension and against your resistance, but you move tgt with the patient while giving resistance and count 10s ( just need to give minimal resistance) 2. after 10s, ask patient to relax you push patient elbow passively into a new ROM and stay for 15s
