Chapter 5 Lesson 3: Dynamic Stretching

When does a client perform dynamic stretching?

Before an workout or exercise, OR in between sets that may better activate the tissue

Normal ROM for ankle/foot

Dorsiflexion: 10-20 degrees Plantarflexion: 45 degrees Inversion: 30 degrees Eversion: 20 degrees

What is dynamic stretching?

Dynamic stretching involves constant, controlled motion through a full ROM to stimulate blood flow and warm-up the desired muscle group.

Normal ROM for Hip

Ext. Rotation: 45 degrees Int. Rotation: 35-40 degrees Flexion: 90-120 degrees Extension: 15-30 degrees Abduction: 30-45 degrees Adduction: 30 degrees

Normal ROM Shoulder

Flexion: 160-180 degrees Horizontal flexion: 135 degrees Extension: 40-60 degrees Horizontal extension: 45 degrees Internal rotation: 90 degrees External rotation: 90 degrees Abduction: 160-180 Adduction 50-75 degrees

Requirements for dynamic stretching?

No significant muscle imbalances and or overly muscle tightness.

Who is dynamic stretching mainly for?

Recommended for individuals without significant muscle tightness

Normal ROM for Wrist

Supination (Radioulnar): 90 degrees Pronation (Radioulnar): 90 degrees