Overview
This lecture covers the fundamentals of practitioner-assisted stretching, anatomical planes, specific muscle groups, stretching protocols, and the rationale behind various techniques and their benefits.
Anatomical Planes and Directions
- Sagittal Plane divides the body into left and right halves.
- Coronal (Frontal) Plane divides the body into front (anterior) and back (posterior) portions.
- Transverse Plane divides the body into superior (upper) and inferior (lower) parts.
- Medial refers to being closer to the midline; lateral is further from the midline.
- Proximal means closer to the origin; distal means further away.
Practitioner-Assisted Stretching
- Practitioner-assisted stretching corrects muscle imbalances and compensational shifts.
- Increases and maintains range of motion (ROM).
- Enhances physical and athletic performance, improves sleep, muscle relaxation, and reduces stiffness, soreness, and stress.
Stretching Protocols & Intensity
- Strapping systems stabilize non-target areas, allowing target muscles to relax.
- Intensity scale: 3 (Light), 5 (Mild), 7 (Deep—should not cause pain).
- 7 Step Stretch: Position/Stabilize/Isolate, Remove Slack, Grip Placement, Communicate 3-5-7, Step & Distract, Core Movement, Hold with Breathing.
Key Muscle Groups & Stretches
- IT Band: Involved in knee alignment; stretched via Tai Chi.
- Tensor Fascia Latae: Attaches to IT Band; stretches felt near hip.
- Glutes and Hip Rotators: Affect lower back pain and hip mobility.
- Hamstrings: Three parts (biceps femoris, semitendinosus, semimembranosus); stretching relieves lower back pain.
- Erector Spinae: Bow & Arrow and Putty Paw stretches for upper/lower back.
- Adductors and Gracilis: Hip and knee alignment, involved in Out and Wide, Down and Away stretches.
- Soleus and Gastrocnemius: Calf stretches impact hamstring flexibility and lower back.
- Lats & Quadriceps: ROM in shoulders and posture affected by muscle tightness.
- Iliopsoas/Iliacus: Short hip flexors frequently cause lower back pain.
Stretching Protocols
- 30 and 55 minute stretch routines list specific stretches in sequence for comprehensive body coverage.
- Repeat blocks include spinal twists and chiropractor-style lower back stretches.
Key Terms & Definitions
- ROM (Range of Motion) — the full movement potential of a joint.
- IT Band — a thick band of fascia running along the thigh's side.
- Tensor Fascia Latae (TFL) — hip muscle attached to IT band.
- Piriformis — hip muscle near the sciatic nerve.
- Proximal/Distal — terms for location relative to the origin of a limb.
- Medial/Lateral — terms for location relative to the midline.
- Sagittal/Coronal/Transverse Planes — anatomical reference planes for orientation.
Action Items / Next Steps
- Review and memorize the 7 Step Stretch process.
- Practice identifying and stretching each major muscle group mentioned.
- Study 30 and 55 minute protocol sequences for practical application.
- Review anatomical planes and directional terminology for assessment.