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5 Cards in this Set
- Front
- Back
Look Right and Left |
1. Stand or sit with the head and neck upright 2. Turn the head to the right using a submaximal concentric muscle action 3. Turn the head to the left using a submaximal concentric muscle action
Primary Muscles Stretched Sternocleidomastoid
Common Errors - Turning the torso as the head turns - Not turning the head through the full comfortable range of motion |
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Neck Flexion and Extension |
1. Standing or sitting with head and neck upright, flex the neck by tucking the chin toward the chest 2. If the chin touches the chest, try to touch the chin lower on the chest 3. Extend the neck by trying to come as close as possible to touching the head to the back
Primary Muscles Stretched Sternocleidomastoid, Subocciptals, Splenae
Common Errors -Failing to go through a complete range of motion, either during flexion or extension - Using a jerky, explosive type of action rather than pushing against, or resisting against, the force being applied to the head; all movements should be slow, continuous, and steady -Using movements in the trunk arms, or other parts of the body to assist in the movement at the neck; there should be no movement other than what is occurring at the neck |
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Hands Behind Back |
1. Stand erect and reach behind the back with both arms 2. Clasp the hands together and fully extend the elbows 3. Slightly flex the knees and look straight ahead 4. Raise the arms until a stretch is felt
Primary Muscles Stretched Anterior Deltoids, Pectoralis Major
Common Erros - Allowing the elbows to flex - Flexing the torso forward or looking down at the floor |
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Behind-Neck Stretch |
1. Stand erect and raise the right arm to position it next to the right side of the head 2. Flex the right elbow to allow the right hand to touch the back of the neck or upper back 3. Raise the left arm to grasp the right elbow with the left hand 4. Pull the right elbow toward (and behind) the head with the left hand (i.e., increase shoulder abduction) until a stretch is felt 5. Repeat the stretch with the right hand grasping and pulling the left elbow
Primary Muscles Stretched Triceps brachii, Latissimus Dorsi
Common Errors - Flexing the torso forward or round the shoulders |
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Pretzel |
1. Sit on the floor with the legs next to each other and extended away from the body 2. With the torso upright, flex the right knee, cross it over the left leg, and place the right foot on the floor to the outside of the left knee 3. Twist the torso to the right to position the back of the left elbow against the outside of the right knee 4. Place the right palm on the floor 12 to 16 inches behind the hips 5. Keeping the buttocks on the floor, use the right knee to hold the left elbow stationary while twisting the head and shoulders to the right until a stretch is felt 6. Repeat the stretch with the left foot placed to the outside of the right knee and the right elbow against the outside of the left knee
Primary Muscles Stretched Internal Oblique, External Oblique, Piriformis, Erector Spinae
Common Errors - Placing the elbow on the front of the thigh (rather than to the outside of the knee) - Allowing the buttocks to rise off the floor |
