More stetching tricks

More Tricks for stretching

-Take a look at the picture above and note the posturing of the baby in the 2 positions. These neurological reflexes (or postures) are called symmetrical tonic neck reflexes or responses (STNR’s for short).

-You next question is “Do these persist into healthy adulthood”? and the answer is a resounding YES!

-Take a look at the picture above again and note the following:

-When the neck is flexed, the fore limbs flex (and the muscles facilitating that, bicep, brachialis, anterior deltoid are contracting) and the hind limbs are extending (relatively), with the glutes maximus, quadriceps, foot dorsiflexors contracting.

-Note that when the head is extended, the forelimbs are extended and the hind limbs flexed. Think about the muscles involved. Upper extremity tricep, anconeus, posterior deltoid, lower back extensors, hamstrings and foot plantar flexors facilitated.
The reflex is based on the mechanoreceptors in the neck articulations and muscles and are frequently used by us and many others in the rehabilitation field. Generally speaking, looking up facilitates things which make you extend above T12, and flex below T12. Looking down facilitates flexion above T12 and extension below.

-We would encourage you at this point to “assume” these positions and feel the muscles which are active and at rest.

-So, how can we take advantage of these while stretching?

-Think about your head position:

-If you are standing up and hinging at the hips to stretch your hamstrings (notice we did not say “bent at the waist”; there is a BIG difference in shear forces applied to your lumbar spine) you would probably want your neck bent forward, as this would fire your quads which would in turn ALSO inhibit your hamstrings, in addition to the STNR inhibiting the hamstring.
-If you were in a hip flexor stretch position, you would want you head up, looking at the ceiling to take advantage of the reflex.
We are confident you can think of many more applications of this reflex and trust that you will, as it can apply to both upper and lower extremity stretches. Just remember that this reflex is symmetrical and will affect BOTH sides.

More effective stretching

-Another way to get muscles to the end range of motion is to utilize a technique called “post isometric relaxation”. Notice I did not say to lengthen the muscle; to actually add sarcomeres to a muscle you would need to use a different technique.

-Contracting a muscle before stretching is believed to take advantage of a post isomteric inhibition (sometimes called autogenic inhibition), where the muscle is temporarily inhibited from contracting for a period immediately following a isometric contraction. This has been popularized by the PNF stretching techniques, such as “contract hold” or “contract relax” . EMG studies do jot seem to support this and actually show muscle activation remains the same or increased after contraction. Perhaps it is due to an increased stretch tolerance.

-The technique was 1st described by Mitchell, Morgan and Pruzzo in 1979. These gents felt it was important to utilize a maximal contraction (using 75-100% of contractile force) to get to have the effect. It was later shown by Feland and Marin that a more minimal, submaximal contraction of 20-60% accomplished the same thing. Lewit felt that a less forceful contraction offers the same results, and combined respiratory assists (inspiration facilitates contraction, expiration facilitates relaxation) with this technique. Interestingly, there are bilateral increases in range of motion with this type of stretching, indicating a cross over effect. Regardless of the mechanism, the phenomenon happens and we can take advantage of it.

-This is how you do it:

-Bring the muscle to its end range (maximum length) without stretching, taking up the slack. This should be painless, as this will elicit a different neurological reflex that may actually increase muscle tone.
resist with a minimal isometric contraction (20-60%) and hold for 10 seconds. You can inspire to enhance the effect.
- relax and exhale slowly. It is important to wait and feel the relaxation. Stretch through the entire period of the relaxation. You should feel a lengthening of the muscle.
-repeat this 3-5 times

#stretching #stretchingexercises #postisometricrelaxation