Transcript Stretching
Dpt 5th semester Azra naheed medical college Nonselective or poorly balanced stretching activities. Stretching to regions of the body that are already mobile or even hypermobile example, in sedentary population, some degree hypomobility in the hip flexors trunk flexors shoulder extensors and internalrotators and scapular protractors from sitting in a slumped posture. many flexibility program emphasize exercises that stretch posterior muscle already overstretched Result???? Insufficient warm-up. fail to warm up prior to stretching. Ineffective stabilization. lack effective methods of self-stabilization. fail to stretch the tight structures and may transfer the stretch force to structures that are already mobile or even hypermobile. Use of ballistic stretching. This form of stretching is not well controlled, it increases the likelihood of postexercise muscle soreness and injury to soft tissues. Excessive intensity. effective flexibility routine should be pro-gressed gradually should not cause pain or excessive stress to tissues. Abnormal biomechanics. Some stretching exercises do not respect the biomechanics of the region. For example, the “hurdler’s” stretching Insufficient information about age-related differences. One flexibility program does not fit all age groups. elderly individuals, whose physical activity level has diminished with age, typ-ically exhibit less flexibility than young adults. 1. 2. 3. 4. assess the appropriateness and safety of exercise Stay up-to-date on current exercise programs monitoring the content and safety of exercise exercise plan should be for individ-uals of the same age or with similar pathological condi-tions. 5. Eliminate or modify those exercises that are inconsistent 6. flexibility program maintains a balance of mobility between antagonistic muscle groups 7. Teach patient basic principles of self-stretching Educate importance of warming up prior to stretching. how to warm up before stretching. how to provide effec-tive self-stabilization to specific muscle groups. how to determine the appropriate intensity of stretch. patient should know that, postexercise muscle soreness should be mild and last no more than 24 hours. • • using methods of general relaxation (total body relaxation), help patients to relieve • • • • • • • pain, muscle tension anxiety or stress, associated physical impairments including tension headaches, high blood pressure, respiratory distress. quiet environment with low lighting and soothing music deep breathing exercises visualizes a peaceful scene. therapist uses a soft tone of voice when giving instructions Comfortable position, and be sure that restrictive clothing is loosened. Contraction the distal musculature in the hands or feet voluntarily for several (5 to 7) seconds and then consciously relax those muscles for 20 to 30 seconds. Progress to a more proximal area active contract and active relaxation the more proximal musculature. Eventually patient isometrically contract and consciously relax entire extremity. Suggest patient to feel relaxation 1. 2. 3. 4. Decreased muscle tension Lowered heart and respiratory rates and blood pressure Increased skin temperature in the extremities associated with vasodilation Constricted pupils 5. Little to no body movement 6. Eyes closed and flat facial expression 7. Jaw and hands relaxed with palms open 8. Decreased distractability Warming up prior to stretching increases the extensibility of contractile and non contractile soft tissues. as temperature of muscle increases, the amount of force required and the time the stretch force must be applied decrease. also decrease in the rate of firing of the type II efferents from the muscle spindles and increase in the sensitivity of the GTO Superficial heat (hot packs, paraffin) deep-heating modalities (ultrasound, shortwave diathermy) Low-intensity, active exercises, increase circulation and core body temperature, also used to warm up prior to stretching common warm-up exercises are brief walk, non fatiguing cycling on a stationary bicycle, use of a stair-stepping machine, active heel raises a few minutes of active arm exercises Effectiveness of Warm-up Methods The use of heat alone without stretching has shown to have either little or no effect on improving muscle flexibility Massage for Relaxation Local muscle relaxation can done by massage, with light or deep stroking techniques self-massage, using light stroking techniques (effleurage), performed for relaxation . Slight manual distraction of joint surfaces prior to joint mobilization muscle-tendon stretching used to inhibit joint pain and spasm of muscles around a joint