STRETCHING

Stretching, not “just stretching”!

Stretching is an important part of health and well being. Staying reasonably flexible will definitely help with quality of life, stretching will help with: injury recovery, stress management, poor posture the ability to loose weight through lack of mobility, pain management and injury prevention.

There are many forms of stretching. They can be performed in a self help singular focus or may be used as a partner exercise or be performed in a passive movement with the aid of a trained professional in a rehabilitation environment and then there is the de-stressing yoga type of stretching.

MET- Muscle Energy Techniques or Active Muscular Relaxation Techniques

MET evolved out of Osteopathic procedures. This form of stretching is focused on soft tissue relaxation, but does make a major contribution towards joint mobility.

MET encompasses manipulative treatments in which a client, on request, uses their muscles from a controlled position in a specific direction, against a distinct counterforce.

These techniques are widely recognised as an effective approach to the treatment of musculoskeletal dysfunction, they bring together methods used in physical therapy, osteopathy and manual medicine.

MET can be used to strengthen weak muscles, release hypertonicity, stretch tight muscle and fascia, improve musculoskeletal function, mobilise joints in which movement is restricted and increase circulation.

When using MET you will be required to use only up to 20% of your strength during the hold stage or isometric contraction, this is held for 7 to 10 seconds. After that time a post isometric relaxation occurs, this is the relaxation of the muscle, during that time the therapist moves the muscle through to the stretch range of the movement, it is repeated three times and each will progress with a greater range of movement from the muscle or joint that is targeted. While all this is happening a physiological - neurological response is set in motion allowing the muscle to regain its function with the brain and proper body movement.

PNF- Proprioceptive Neuromuscular Facilitation

Most PNF variations involve stretching which is either passive or passive assisted, following a strong contraction. The two main types of PNF stretching are hold-relax and contract-relax.

Hold-relax are generally used if range of motion is extremely limited or if active movement is not available, because of weakness or pain. The stretcher holds the limb at its end range of movement; the client isometrically resists the therapist’s attempt to move the limb into a deeper stretch of the target muscle. The stretcher then relaxes and actively moves the limb to its new range of movement.

Contract-relax are used when there is limitation in range of motion. This technique combines isotonic and isometric stretching. The therapist moves the limb passively to the new point of limitation, then instructs the client to try and move the limb into a shortened range. The therapist resists but allows movement of the limb. All other effort by the client is isometric. The therapist then moves the limb passively into a new range of motion. After several engagements the client is instructed to move actively through the new range of motion.

Facilitated Stretching, CRAC (Contract relax antagonist contract)

This active stretching approach is a refinement of PNF. The approach uses strong isometric contractions of the muscle to be treated, followed by active stretching by the client. It is a form of contract-relax then antagonist contract.

In this form of stretching the stretcher performs all the work and the therapist acts only as a facilitator. The therapist provides resistance and proper positioning for targeting muscles, the stretcher isometrically contracts, and then relaxes then through an antagonist contraction of the opposing muscle group the stretcher actively lengthens the former isometrically contracted muscle.

Active Isolated Stretching

AIS is a system of short rapid rate stretches. The muscle being stretched is taken to just beyond a point of light irritation, and held for 1-2 seconds before being returned to the starting position.
During the stretch the short isotonic muscle contractions produce an increase in local blood flow and oxygenation.

A synchronised breathing rhythm is established, using inhalation as the limb returns to start position or rest phase and exhalation as the muscle is taken to and through the its resistance barrier or work phase.
Because of its sharp short aggressive movement, and its ability to rapidly lengthen muscle, there is a possibility of microtrauma within the stretched muscle. This may result in some muscle soreness for a day or so following.

Ballistic Stretching

A series of rapid bouncing movements are the key feature to this form of stretching. Ballistic stretching creates more than twice the tension in the target muscle compared to a static stretch, increasing the likely hood of tearing the muscle. The rapid bouncing does not allow enough time for the stretch reflex to engage and for the muscle to relax. Instead it can produce a strong myotatic stretch reflex and leave the muscle shorter than its pre-stretched length.
THIS FORM OF STRETCHING IS NOT RECOMMENDED.

Static Stretching

This form of stretching is probably the most used stretch by the individual and done on a regular basis, has very good results. There is almost no chance of over stretching or causing microtrauma.

The muscle to be stretched is lengthened slowly and held at its comfortable range for 15-30 seconds. While the position is held the feeling of the stretch diminishes and the stretcher moves gently into a deeper stretch and holds again.

Yoga Stretching

This form of stretching involves adopting specific postures based on traditional yoga and maintaining these for some minutes at a time, combined with deep relaxation breathing. Originally its main focus was to open energy lines in the body, but we have since discovered the benefits are far more than energy and spiritually (which seems to be getting lost in the new definitions of yoga).

Yoga stretching applied carefully, after appropriate instruction, represents an excellent form of home care.

Contact One of our massage professionals for more information on proper stretching techniques.

Cooloola Massage
58 Channon Street
PO Box 731, Gympie Qld 4570

Mobile: 0402 915 080

Email: matt@cooloolamassage.com.au

Internet: www.cooloolamassage.com.au