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Welcome to the webinar!Foundations of Facilitated Stretching with Bob McAtee, RMT, CSCS, C-PT
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Foundations of
Facilitated Stretching
Presented by
Bob McAtee, RMT, CSCS, C-PT
Colorado Springs, CO, USA
www.stretchman.com
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Defining Flexibility
• Flexibility can be
defined as the range of
motion about a joint or
a group of joints.
• Flexibility is specific to
the joint and plane of
movement.
•Flexibility varies from
joint to joint
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Flexibility<<< >>>> Stability
• Increased flexibility results
in decreased stability.
• A certain minimum range is
required to safely and
optimally carry out a given
activity.
• Training goal: develop
flexibility within the needs
and abilities of the client.
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PNF Stretching Techniques
• PNF (proprioceptive neuromuscular
facilitation) is a physiotherapy modality that
seeks to enhance neuromuscular function by
activating proprioceptors through facilitation,
inhibition, strengthening, and relaxation of
selected muscle groups.
• PNF stretching techniques are a small
component of the entire PNF repertoire.
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Four Main
PNF Stretching Techniques
• Agonist contract (reciprocal inhibition)
• Contract-relax stretching (CR)
• Hold-relax stretching (HR)
• Hold-relax-agonist-contract stretching (HRAC)
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Defining Facilitated Stretching
• Facilitated Stretching is a modified version of HRAC stretching.
• The combination of HR and AC techniques facilitates the greatest possible increase in ROM.
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Defining Facilitated Stretching
• Uses an isometric contraction of the target muscle to prepare it to stretch.
• Encourages active stretching on the part of the athlete, avoiding additional passive stretching when possible.
• Can be done with a partner or alone.
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Key Differences in Performing
Facilitated Stretching
• The stretcher actively moves the limb to the
beginning position of the stretch.
• The stretcher initiates the isometric contraction and
the partner offers only matching resistance.
• The stretcher actively stretches to the new ROM.
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Facilitated Stretching in
Three Easy Steps
• Step 1.
Stretcher actively moves the
limb to lengthen the target
muscle to the end of range.
• Step 2.
Stretcher isometrically contracts
the target muscle for 6
seconds.
• Step 3.
Stretcher actively stretches to a new range of motion.
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Facilitated Stretching:
Three-Step Protocol
•The protocol has evolved over many years of clinical practice.
•In practice, repeat each stretch up to three times.
•Use proper biomechanics for the partner and the stretcher to isolate the target muscles, to avoid injury, and to prevent compensation.
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Physiology of Stretching
• In recent years, our understanding of
physiology has broadened as a result of
research.
• Traditional explanations based on the
mechanical effects of stretching (increase in
muscle length) have not been supported by
research.
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Sensory Theory of Stretching
• Sensory theory posits that stretch tolerance
improves, that is, sensory perception may
diminish, allowing the stretch to go farther before
reaching a soft-tissue barrier.
• Stretching may alter the point at which the stretch
is perceived as a “threat” by the sympathetic
nervous system.
• PNF may influence stretch tolerance to a greater
extent than other stretching methods.
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Components of
Facilitated Stretching
• Single Plane Stretches
• Spiral Diagonal Movement Patterns
• Spiral Diagonal (Tri-Planar) Stretches
• Tri-Planar Strengthening Exercises
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Single Plane Stretches
• Use single plane stretches to develop
flexibility or awareness in a specific muscle or
muscle group.
• Use as an adjunct to soft-tissue therapy
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Hamstrings Stretch
Stretcher keeps both hips flat on the surface.
Maintain straight knee during isometric.
Actively stretch pain-free.
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Hamstrings Stretch Video
QuickTime™ and aAVC Coding decompressor
are needed to see this picture.
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Bent Knee Hamstring 1
Stretcher keeps the thigh vertical throughout the
sequence.
During the isometric contraction, stretcher pushes the
heel toward the buttocks as if bending the knee.
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Bent Knee Hamstring 2
Stretcher holds thigh close to chest throughout the sequence.
During the isometric contraction, stretcher pushes the heel toward the buttocks as if bending the knee.
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Bent-Knee Hamstrings Video
QuickTime™ and aAVC Coding decompressor
are needed to see this picture.
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Hamstrings, Self-Stretch
Use the strap only to resist the
isometric contraction, never to
increase the stretch.
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Pectoralis Major
Prevent trunk rotation.
Stretcher contracts pecs,
leading from the elbow
and relaxes rhomboids.
Changing the angle of
abduction of the arm
emphasizes different
fibers of the pectoralis
major.
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Pec Major Self-Stretch
Keep low-back flat by
using a lunge stance.
Use the post for
resistance during the
isometric phase, but
stretch the pecs
actively.
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Spiral Patterns of PNF
• PNF movement patterns are “tri-planar” and include flexion or
extension, adduction or abduction, and medial or lateral
rotation.
• They’re designed for rehabilitating function (synergistic muscle
groups) rather than individual muscles.
• “Train movements, not muscles.” (Vern Gambetta).
• Use the spiral patterns for dynamic warm-ups, to improve
functional flexibility and strength.
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Natural Movement is Spiral-Diagonal
• Spiral–diagonal
movements occur
naturally from the
design of the
skeletal system and
the placement of
the muscles on it.
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Natural Movement is Spiral-Diagonal
• Many muscles
spiral around the
bones from origin
to insertion. When
these muscles
contract, they tend
to create that spiral
in motion.
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Natural Movement is Spiral-Diagonal
• The psoas is primarily
a hip flexor, but also
assists adduction and
external rotation of
the femur.
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Learning the Patterns
• First learn each pattern through dynamic movement.
• Can be used to help improve your own coordination through multiple planes of motion.
• Mix and match patterns to explore the connections between your brain and your muscles.
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D1 Pattern for the Leg• D1 flexion
(“soccer
kick”)
• Flexion,
adduction
and
external
rotation of
femur.
•D1
extension
(“toe off”)
•Extension,
abduction
and internal
rotation of
femur.
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Spiral One Stretch:
Hip Flexion•Wind-up into flexion,
adduction and external
rotation (FADER
position).
•Then, unwind
isometrically toward the
opposite direction.
•Hips stay flat on the
surface.
•Stretch by winding-up
again.
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Spiral One, Hip Flexion
Self-Stretch
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D1 Pattern for the Arm
• D1 flexion (“grab seatbelt”)
• Flexion, adduction and external rotation of humerus.
•D1 extension (“fasten seatbelt”)
•Extension, abduction, internal rotation of humerus.
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Spiral One Stretch:
Shoulder Flexion
•Wind-up into flexion,
adduction, external
rotation (FADER
position).
•Stretcher rotates the
head to allow the arm
to adduct more.
•Stretcher maintains
scapula on the table or
does not twist torso.
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Spiral One, Shoulder
Self-Stretch
Grab Seat Belt Fasten Seat Belt
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Strengthen Arms: Spiral One
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Strengthen Arms: Spiral One
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Strengthen Legs: Spiral One
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Strengthen Legs: Spiral One
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Designing Stretching Programs
• Stretching recommendations are clouded by misconception and conflicting research.
• Program will vary from person to person.
• Influenced by many factors including:
• previous injury, scar tissue, and genetics
• compliance with the program
• type of sport
• type of stretching used
• proper technique
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Thank you for attending!
• Need CECs/CEUs? This webinar will be part of a complete
continuing education course and available for CECs/CEUs in March
2015. Visit www.HumanKinetics.com/Continuing-Education for more
information.
• Bob’s book, Facilitated Stretching, Fourth Edition With Online Video,
is available for purchase now at www.HumanKinetics.com.
• Subscribe to e-newsletters and receive discounts on Human
Kinetics books and e-books: www.HumanKinetics.com/Rewards
• The free recorded webinar will be available at
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coming later today or tomorrow.