1. Stretch for Injury Prevention & Health Active Isolated Stretching Proprioceptive Neuromuscular Facilitation

2. 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.getbodysma rt.com http://www.getbodysma rt.com – Tortora Human Anatomy

3. Presenters Sara Toogood – BS in Exercise Technology – Licensed Massage Bodywork Therapist Stretching photos: – http://www.bodyworkconnect ions.com/index.php?option=c om_rsgallery2&Itemid=62& catid=8 http://www.bodyworkconnect ions.com/index.php?option=c om_rsgallery2&Itemid=62& catid=8 Office: 919-567-5371 Cell: 919-602-3868 www.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.com

4. Muscle Contractions Muscles 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 movement

5. 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 inhibition This 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)

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. PNF Continued C. R. A. C. – Contract 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)

12. Major Muscle Groups

14. 10 Basic Stretches 1.“Quads” – Rectus Femoris – Vastus Lateralis – Vastus Intermedius – Vastus Medius 2.Iliopsoas – Iliacus – Psoas Major

16. 10 Basic Stretches Continued 3.”Hamstrings” – Semimembranosus – Semitendinosus – Biceps Femoris 4.“Calf” – Gastrocnemius – Soleus

18. 10 Basic Stretches Continued 5.“Chest” – Pectoralis Major 6.“Upper Back” – Rhomboids 7. “Traps” – Trapezius Upper – Levator Scapulae 8. “Neck” – Rotation (Sterno Cleido Mastoid) 9. “Neck” – Lateral Flexion (Scalenes/splenius cervicis) 10. “Back” – Erector Spinea (Paraspinals: Longissimus, Spinalis, Iliocoastalis)