The rhythmic nature of a controlled dynamic stretch has a functional application owing to its similarity to the primary movement task. A concern, however, with ballistic stretching is that it is often performed in a jerky, bobbing fashion that may produce undesirable tension or trauma to the stretched muscle and associated connective tissues.
It may produce a potent stretch reflex that will oppose the muscle lengthening Kravitz, The person who is stretching their muscles is not actively involved in the stretch, but is manipulated into the stretch by his or her partner.
Passive stretching, therefore, requires close communication between the two individuals, along with a slow application of the stretch in order to prevent a forceful manipulation of the body segment and possible injury Kravitz, Contract-Relax and Proprioceptive Neuromuscular Facilitation PNF stretching involves initially contracting the target muscle, then relaxing and stretching it with an assist from a partner or an applied force i.
Resistance Stretching has gained much attention and interest. It focuses on contracting the target muscles as they are lengthened. Some of these stretching moves can be done alone and others with a partner. In the first phase, the target muscles are placed in the shortened position. Then the person who is stretching his or her muscles contracts the target muscle s.
While contracted, the muscles are taken through a full ROM lengthened , either by the person alone or with assistance from his or her partner. Straighten and extend your arms and squeeze your shoulder blades together. Do this for 3 seconds, and then release. Repeat 5 to 10 times. Kneel on the floor with your legs together, back straight, and core tight. Extend your left leg out to the side. Keep it perpendicular to your body not in front or behind you.
Extend your right arm overhead, rest your left arm on your left leg, and gently bend your torso and right arm to the left side. Keep your hips facing forward. Stretches groin, hips, inner thigh, obliques. Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
Lean forward, stretching your left hip toward the floor. Squeeze your butt; this will allow you to stretch your hip flexor even more. Stretches hips, quads, glutes.
Lie on your stomach with both arms extended to the sides so your body is in a T shape. Push off the ground with your left hand and bend your left knee for balance as you start to roll to your right side. You should feel this in your right-side pectoral muscles. As your mobility increases, you'll be able to stretch further and roll your body further.
Stretches chest, shoulders. Lie on your back with both legs extended. Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor. Repeat on the other leg. Stretches lower back, hips, hamstrings.
Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted. Drop your left ear to your left shoulder. To deepen the stretch, gently press down on your head with your left hand. Stretches neck. Lie on one side. Keep your bottom leg straight and bend your top knee so your foot is by your butt. Hold your top foot with your hand, pulling it toward your butt. Keep your hips stable so you're not rocking back as you pull. Stretches quads.
Lie on your stomach with your legs straight out behind you. Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor. Then once we get all the data, it allows us to apply our own knowledge to correct their imbalances. Courtesy of Dynamic Body Stretching. Ann Frederick, co-founder with her husband, Chris Frederick, PT, of the Stretch to Win Institute in Chandler, Arizona, said their assisted stretching method creates greater movement in the body and addresses joint decompression.
We work more globally. The Fredricks co-authored the book, Fascial Stretch Therapy. Ann Frederick, developer of Fascial Stretch Therapy, performs her technique. Fascial Stretch Therapy is based on stretching the body from the core out with gentle, smooth, rhythmic movement. Courtesy of Stretch to Win. Franchise massage clinics and at least one app-based touch-on-demand company are also meeting client demand for stretching. Massage Envy clinics feature the Streto Method, a total-body stretch that combines static stretching and minimum hold times of 30 seconds to bypass the stretch reflex and induce relaxation.
The method begins with the neck and shoulders and moves down the body to the feet. It rests on over 15 years of massage expertise combined with the latest stretch research.
It also incorporates PNF stretching. The Streto Method is a combination of the latest stretch research with relaxation techniques inspired by yoga and meditation, said Massage Envy therapist Stacy Stevens, CMT. Soothe on-demand company now offers a stretch program for the workplace, Soothe Stretch, with which individuals can receive assisted stretching while at work.
People whose employers are not subscribed to Soothe At Work can also request assisted stretching via at-home massage if they select the sports massage option. As a massage therapist, you are poised to integrate assisted stretching into your practice. First, for established massage therapists, the client base is already there. You also have the anatomy background and the manual therapy experience to work with clients one-on-one and create tailored programs.
One way you can include assisted stretching is to offer combination sessions that include shorter massages and short stretch sessions that are 30 to 45 minutes each, in order to stay within the to minute time frame clients are used to. Or you can simply offer sessions that comprise equal parts massage and stretch.
Stowers offers one-on-one stretch therapy sessions and also gives her clients the option of a minute stretch with a minute massage. Her private practice is 60 percent stretching and 40 percent massage, which she said is the right combination to give longevity to her career and additional health benefits to clients. Mattes agreed. While his practice is mainly focused on stretching, he works closely with massage therapists who have had success adding stretching into their services.
Incorporating stretching techniques into a massage session is another way to go. Targeting a demographic that is already open to both massage and stretching, such as athletes or weekend warriors, is another possibility. Sports massage therapists may find that these techniques are similar to many of those being used in their session or that they can easily enhance their massage. When it comes to integration of modalities, think big. Clients come in with specific health concerns they want fixed or improved.
Consider offering stretching sessions and massage as part of a wellness package that would give the client the option of receiving both over a period of time to maximize their results. This may take asking more questions in the evaluation and educating clients on your stretch and massage program. You can also offer small-group stretching classes. Some things to consider would be space for a class at your office, spa or wellness center.
Group classes would provide a solid foundation for clients to learn about proper stretching techniques and for you as a therapist to further demonstrate your expertise as a health care provider. This response might have evolved to allow muscles the time to recover.
Stretching to prevent muscle soreness has long been advocated. So stretching to try and avoid the inevitable painful follow-up to a heavy workout is almost certainly not going to get you anywhere. There is also currently no compelling evidence that stretching can help reduce injuries in activities with high injury rates. Beyond static and dynamic stretching, other techniques have grown in popularity in recent years. Ballistic stretching is similar to dynamic stretching, but incorporates bouncing movements to push the range of movement to the very extremes of its limits.
Another type of stretching, called proprioceptive neuromuscular facilitation , or PNF, involves repeated contraction and relaxation of the target muscles in order to allow them to stretch. Many believe PNF enables a greater range of movement, but this effect only lasts for around five seconds after the end of the stretch.
All of these stretching methods will increase flexibility, but based on current evidence, static stretching is still more effective than either PNF or ballistic stretching at improving range of movement, and may even be slightly better than dynamic stretching.
0コメント