Static Stretches, Dynamic Stretches, & Muscle Activation
Butterfly Stretch
hip adductors, sartorius Press soles of feet together
Supine Knee Flex Stretch
hip extensors (gluteus maximus and hamstrings)
Forward Lunge (Fencer) Hands _____
iliopsoas and rectus femoris Hands by side
Spinal Twist (Pretzel) Back of Elbow to _______ knee How many inches behind hips does palm go?
internal oblique, external oblique, piriformis, erector spinae Opposite knee (Back of left elbow to right side of right bent knee) 12-16 inches
What kind of form cues should be given for the lunge walk?
- Balance weight evenly between left foot and ball of right foot -Knee directly over foot - Keep torso perpendicular to the floor; "sit back" - Push off the floor by extending left knee and hip - Bring right foot next to left foot in erect posture; DO NOT stutter step
Dynamic Stretch: Spiderman Crawl
-Biceps Femoris -Erector Spinae -Gastroc -Glute max -Hamstrings -Iliopsoas -Latissmus Dorsi -Internal & External Obliques -Quads -Rectus femoris -Soleus
Dynamic Stretch: Forward Lunge with Elbow to Instep
-Biceps Femoris -Erector Spinae -Glute Max -Hamstrings -Iliopsoas -Gastroc -Soleus -Latissmus Dorsi -Internal &External Obliques -Quads -Rectus Femoris
Hold static stretches for _____ to ______ seconds
15-30 seconds
What is the first and second steps of the walking over and under technique?
1st: Flex left hip and knee 2nd: ABduct left hip until it is parallel with the ground THEN step laterally over first hurdle
What position does the Spiderman Crawl begin in?
A pushup position, but with elbows bent so that the position is lower than normal
Dynamic Stretch : Arm Swings
Anterior Delt, Posterior Delt, Latissmus Dorsi, Teres Major, Pec Major
How does the Straight Leg March begin?
Assume a tall standing position with BOTH arms outstretched in front of chest
What follows after first step of inverted hamstring stretch?
Bend at waist
Stimulation of muscle spindles induces a. relaxation of GTOs. b. relaxation of the stretched muscle. c. contraction of the stretched muscle. d. contraction of the reciprocal muscle.
C. Contraction of the stretched muscle
Wall Stretch Feet shoulder be _____ - ______ apart , step back approx _____ feet
Calf; Gastroc, soleus, achilles tendon Feet Shoulder width apart , step back 2 feet
A client is performing the "walking over and under" dynamic stretch. How many hurdles are needed, and what specific heights should they be?
During the walking over and under stretch, two hurdles are needed at slightly different heights (one below hip level and one at hip level).
Dynamic Stretch : Inchworm / Inverted V
Erector Spinae, Glute Max, Hamstrings, Gastroc, Soleus, Tibialis Anterior
Side Bend with Bent Arm
External oblique, latissimus dorsi, serratus anterior, triceps brachii
Dynamic Stretch: Heel to Toe Walk
Gastroc, Soleus, Anterior Tiib
SemiStraddle (Figure 4)
Gastrocnemius, Hamstrings, Erector Spinae
Step Stretch
Gastrocnemius, soleus, and Achilles tendon
Dynamic Stretch : Walking Knee Lift
Glute Max, Hamstrings
Dynamic Stretch: Straight Leg March
Glute Max, Hamstrings, iliopsoas, Rectus Femoris
Dynamic Stretch: Inverted Hamstring Stretch
Glute Max, hamstrings, hip aBDuctors, Hip ADDuctors, erector Spinae
Dynamic Stretch : Lunge Walk
Glute max, hamstrings, iliopsoas, quadriceps
Dynamic Stretch : Lunge with Overhead Side Reach
Glute max, hamstrings, iliopsoas, rectus femoris.... latissmus dorsi, internal and external obliques Reach overhead with right arm when left leg is stepped forward; return to erect posture first before forcefully extending left hip and knee to stand upright
Where is the right leg grasped in hugging it to the chest for the walking knee lift?
Grasp the front of the right knee/upper shin and use arms to pull the right knee up further to squeeze the thigh against the chest
Dynamic Stretch: Walking Over and Under
Hip Abductors, Hip adductors, Glute Max, Hamstrings, Iliopsoas, Rectus, Gastroc, soleus,
What muscle is stretched in the straddle but not the semi straddle?
Hip adductors
Arms Straight UP Overhead (Pillar)
Latissimus Dorsi
Where is the left arm placed during the Forward Lunge with elbow to instep?
Left arm is brought forward touching left elbow to instep of left foot; right hand may be placed on floor for balance
Reach forward with the _______ arm, and simultaneously reach back with the ______ _______
Left arm, right leg
Which foot steps first in the lunge walk?
Left foot Take an exaggerated step directly forward with the left leg, planting the left foot flat on the floor pointing straight ahead
What is the second step in the lunge walk after left foot steps forward? How far above the ground is the right knee kept flexed?
Left hip and knee slowly flexes, keeping the left knee OVER the left foot Slightly flex the right knee and lower it until it is 1-2 inches above the floor; RIGHT foot should be angled straight ahead
Which leg steps forward first in the walking knee lift? What are the cues in grabbing the opposite leg?
Left leg steps forward first Flex right hip and knee to move the right thigh upward toward chest
Which foot steps forward first in inverted hamstring stretch?
Left leg takes a small step forward
Cross arm infront of chest
Posterior Deltoid, Rhomboids, Middle trap
side quadriceps stretch
Quadriceps, iliopsoas
Which step leads first in the heel to toe walk?
Right heel of right foot is placed on the ground first and continue to rise up as high as possible on the ball of the right foot
Look Right Look Left
SCM
Once Right left has lifted over the hurdle to follow, first step is to __________
Stand all the way up before descending into a squat; Flex hips and knees and dorsiflex ankles to assume a full lsquat position THEN extend left leg laterally as if performing a lateral lunge
After ducking under second hurdle, then _______
Stand erect, pause, and repeat motion in REVERSE direction, ducking under the second hurdle, then stepping over the first
When stimulated during PNF stretching, Golgi tendon organs allow the relaxation of the
Stretched muscle by its own contraction
What is the LEFT foot doing while the right hip and knee are flexed in the walking knee lift?
The left foot is Dorsiflexed
Straight Arms Behind Back
anterior deltoid, pectoralis major
Seated Lean Back How far away behind hips are palms, and which direction are fingers pointed?
deltoids, pectoralis major Palms placed 12 inches behind hips, fingers pointed Away from Body
What should you NOT let your athlete do in the lunge walk?
do not let them stutter step in between strides; reset by standing in erect posture, feet next to each other, pause, and step forward again with leading foot
After left arm and opposite right leg are reached outward, the right hand attempts to reach ______
down to the floor
Semi Leg Straddle Sit with knees pointed outward and knees bent _____ to _____ degrees Bending the knees and relaxing the legs decreases _______ involvement and increases ______ ______ stretch
erector spinae 30-50 degrees decreases hamstring involvement and increases lower back stretch
Side Bend with Straight Arms (torso)
external oblique, latissimus dorsi, serratus anterior
Straddle (Spread Eagle)
gastrocnemius, hamstrings, erector spine, hip adductors, sartorius
sitting toe touch
hamstrings, erector spinae, gastrocnemius
While the right leg assumes a straight leg action raising the right leg forward ad up, the foot of the left side _______
raises up on tip toes
Static stretching ______ the stretched muscle and therefore decreases _______ ______ stimulation
relaxes the stretched muscle and therefore decreases muscle spindle activation
Neck Flexion and Extension
sternocleidomastoid, suboccipitals, Erector splenae
Behind Neck Stretch (Chicken Wing)
triceps brachii, latissimus dorsi
