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