PFW 100 Lecture Notes - Lecture 12: Stretching, Quadriceps Femoris Muscle, Pectoralis Major Muscle
21 Feb 2018
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Uses someone or something else to assist with a stretch. Proprioceptive neuromuscular facilitation (pnf) uses the nervous and muscular systems to facilitate stretching. 6 second isometric contraction of the muscle being stretched. 10 30 second passive-assisted stretch. tips for improving flexibility: Lower body flexibility: seated hamstring gluteal piriformis hip flexor low back quadriceps hip flexor gastrocnemius + soleus. Upper body flexibility: deltoid triceps pectoralis major core flexibility: rectus abdominus erector spinae flexibility tools: foam roller. Trigger points are areas of muscle that are painful to palpation and are characterized by the presence of stiff muscle fibers. Occur in muscle, muscle-tendon junctions, bursa, or fat pad. Trigger points can be accompanied by inflammation and if they remain long enough, healthy fascia is replaced with inelastic scar tissue. Can be performed as a pre-training warm-up, but best results occur post-training (0 . 24 hours). stretching strap tiger tail and stick hatha yoga contraindicated exercises: Avoid hyperflexion/hyperextension the knee, neck, or lower back.
