muscle stretching

basic idea for stretching

1. welcome

2. Presented by:- Khairul Islam. B.Sc in physiotherapy (3 rd year) Roll:- 21.

3. Presentation on- Muscle stretching

4. Parts of presentation Introducement Demonstration Discussion

5. What is Muscle stretching ??? Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group ) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone .

6. Key points:- I ncreased muscle control. Flexibility & R ange of motion.

7. Types of stretching F our types:- Static stretching Dynamic stretching Ballistic stretching & Proprioceptive neuromuscular facilitation (PNF)

8. Static stretching Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes.

9. Dynamic stretching It is a form of stretching while moving. This form of stretching prepares the body for physical exertion and sports performance.

10. Ballistic stretching A form of passive stretching or dynamic stretching in a bouncing motion . According to the American Academy of Orthopedic Surgeons; "Do not bounce your stretches. Ballistic (bouncy) stretching can cause injury."

11. Ballistic stretching This type of stretching can cause muscles to get tight, and can cause serious injury. It has been replaced with static stretching.

12. PNF stretching PNF is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation. Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle

13. PNF principle Massage muscle first. Stretch. Resist - as strong as is comfortable. - as long as is comfortable. Passive contraction. Restretch - hold 6-10 seconds.

14. Benefits of stretching R elief from pain Increased flexibility B etter range of motion of the joints G reater circulation of blood to various parts of the body R elaxation and stress relief

15. Benefits of stretching E nhanced muscular coordination I mproved posture Increased energy levels Greater sense of well-being

16. Masseter

17. Sternocleidomastoid

18. Biceps brachii

19. triceps

20. supinator

21. Pectoralis major

22. Transversus abdominis

23. Latissimus dorsi

24. trapezius

25. multifidus

26. Quadratus lumborum

27. piriformis

28. Gluteus Maximus

29. quadriceps

30. Hip adductor

31. tibialis anterior

32. Gastrocnemius & soleus

33. Thank you

34. Any question ???