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StretchLab Flashcards for Separate Audio File MAPS (stand for) Mobility, Activation, Posture, Symmetry PNF (stand for) Proprioceptive neuromuscular facilitation 4 D approach Discriminate, describe, detect, direct PILE- stand for Physical activity, injuries, lifestyle, emphasis How many stretches in 50 min routine 26 stretches When is the massage tool used in 50 min stretch When there is a tight spot to loosen up in order to get a deeper stretch Steps to begin the stretch 1. Introduce yourself and ask for client to remove shoes 2. As they put away their belongings, Explain it is an assisted stretch and you will be touching them and holding on to their body (ask permission) Steps once you start the stretch 1. Ask if they have any injuries, aches, or pain (if yes ask for details to decide if it is safe to continue) 2. Ask if there is a specific body part or muscle group they would like extra attention on 3. Explain the tension scale Tension scale 1-10 (1 being no tension, 5 being moderate very pleasant tension, 10 quite painful) What tension level should you have for larger and smaller muscle groups Larger- 7 to 8 out of 10 (hamstrings, glutes, quads) smaller- no more than 4 to 5 out of 10 (neck, shoulder, rotator cuff) How to begin a stretch session 1. Start with mobilization 2. Slowly and gently move client into stretch asking for tension scale number (hold for 10-15 seconds then go into pnf) Pnf stretching standard procedure 1. Ask client to gently contract muscle for 5-7 seconds (a slow 3,2,1) 2. Then have them release and immediately move them into a deeper stretch 3. Repeat 1 to 4 more times 4. Last round hold for 15 to 20 more seconds then ask client to slowly release and go back to starting position After stretch procedure 1. Ask client to take few deep breaths and help them off the bench if needed 2. Offer them water 3. Walk them to the front desk What to tell the front desk personnel after a stretch with a client Recap of the stretch- a. Were there any aches, pains or injuries that you identified? b. Did you identify any tight spots or restrictions that need attention? c. Were there any imbalances that could lead to future injury Making a recommendation for the client after the stretch For example: To help with "X" (tight spot, imbalance, etc.) I recommend you get a stretch twice a week for the next 4 weeks. Stretches for the lower back, glutes, hips and hamstrings 1. Lower back and glute stretch: Supine position 2. Straight leg hamstring stretch: Supine position 3. Adductors and medial hamstring stretch: Supine position 4. ITB stretch: Supine position 5. Piriformis and glute stretch: Supine position 6. Adductor and groin stretch: Supine position Stretches for the core, hips and thigh 1. Lumbar rotation stretch: Supine position 2. Quad stretch: Prone position 3. Hip flexor stretch: Prone position 4. Internal hip rotation: Prone position 5. External hip rotation: Prone position 6. Lower calf stretch: Prone position Stretches for the chest, shoulders, forearm and wrist 1. Pec minor stretch: Supine position lying on 1⁄2 foam roller 2. Upper traps and neck: Supine position lying on 1⁄2 foam roller 3. Upper pec and chest stretch: Supine position lying on 1⁄2 foam roller 4. Upper body traction: Supine position lying on 1⁄2 foam roller 5. Pec stretch: Supine position 6. Shoulder external rotation: Supine position 7. Shoulder internal rotation: Supine position 8. Wrist extension stretch: Supine position 9. Wrist flexion stretch: Supine position Stretches for the neck, and upper and lower back 1. Neck traction: Supine position 2. Neck flexion stretch: Supine position 3. Lateral neck stretch: Supine position 4. Neck rotation stretch (Armpit sniff): Supine position 5. Forward flexion back stretch: Sitting position