StretchLab Q2 Meeting

Anatomy

100

name the rotator cuff muscles (4)

Infraspinatus

Supraspinatus 

Teres minor

Subscapularis

200

name the quad muscles (4)

Rectus Femoris

Vastus Lateralis

Vastus Medialis 

Vastus Intermedius

300

name the hamstring muscles (3)

Biceps Femoris

Semitendinosus

Semimembranosus

400

Name the glute muscles (3)

Gluteus maximus

Gluteus medius 

Gluteus minimus

500

Name the key hip flexor muscles (5)

Iliacus

Psoas major

Rectus Femoris

Sartorius

Pectineus

Biomechanics

100

Name the 3 components/excercises involved in posture 

chin tuck

scap squeeze

pelvic tilt 

200

What does anterior pelvic tilt cause? What muscle is tight and what muscles are weak?

(often linked to prolonged sitting)

Tight hip flexors

Weak glute and abdominal muscles

300

Weight of head in good posture vs weight of head  at 15 degree forward tilt 

10-12 lbs good posture 

26 lbs at 15 degree tilt

400

perform and explain how to properly do a sit to stand 

Sit near the front edge of chair with your feet flat on the floor, hip-width apart, and knees aligned over your toes. Cross your arms over your chest or extend them forward, hinge forward from your hips, and push through your heels to stand tall

500

Name 3 things you look for when assessing proper gait mechanics

1. Posture Check

-Head and shoulders: head up, looking forward while shoulders remain relaxed and level

-Arm swing: arms should swing naturally in opposition to your legs with equal ROM on both sides

2. Lower Body Observations

-Foot strike: Heel should make initial contact with the ground. Note if foot excessively rotates inward (pronates) or outward (supinates). 

-Stance and push-off: Weight should shift smoothly from the heel, across the middle of your foot and push off evenly through big toe

-Hip and knee alignment: Knees should track forward over your toes without caving inward. Pelvis should remain level (no noticeable hip drop when lifting opposite leg)

3. Step and Stride

-Stride length: should be equal in length on both sides. (asymmetry indicates injury, stiffness or compensation)

-Step width: Feet should land 3-4 inches apart. (wide stance indicates balance issues)

Modifications

100

If a client has discomfort when knee is fully extended, what can we do to make them more comfortable 

add foam roll under knee of leg that isn't being stretched 

200

what modification can you do if client complains of knee pain during quad stretch

-add rolled up towel behind the knee

-elevate quad

300

what modification can you use if client complains of pinching in the hip during IT band stretch

-stretch hip flexors first 

-straight leg IT band 

-rolled up towel at hip flexor

400

what modification can you use if client mostly feels stretch in calf during hamstring stretch? 

Bend the knee a little 

Stretch calves first

500

In what situation should we not perform the seated trap stretch?

Compressed discs

Bench Conversations

100

Name all block 1-4 stretches in order 

BLOCK 1

1. lower back and glute

2. hamstrings

3. adductors

4. IT band

5. piriformis

6. adductor/groin

BLOCK 2

1. lumbar rotation

2. quads

3. hip flexors

4. hip IR

5. hip ER

6. calf

BLOCK 3

1. pec minor

2. upper traps and neck

3. upper pec and chest

4. upper body traction

5. pecs

6. shoulder ER

7. shoulder IR

8. wrist extension

9. wrist flexion

BLOCK 4

1. neck traction

2. neck flexion

3. lateral neck flexion

4. neck rotation

5. forward fold

200

Bench conversation focus for Block 1

-Pre stretch guidelines and expectations, explain PNF

-Dig deeper into their goals 

-Build rapport with client

300

Bench conversation for Block 2

-Start to introduce the concept of client programming and set expectations for timeline to get results

-Begin outlining what a program at StretchLab entails

-Understand the client will be face down primarily, so focus more on education rather than conversation

400

Bench conversation for Block 3

-Provide specific examples of what their program might look like: specific muscle groups, PNFs and why these apply to their goals 

-Educate on value of Movement Assessment and X+

500

Bench conversations for Block 4

-Begin asking questions around clients schedule so you can better understand how this might fit into their routines 

-Leave room for silence to allow relaxation and comfort during the neck stretches

Misc

100

Importance of the soleus muscle 

• Locomotion and Power: Because it is packed with slow-twitch muscle fibers, the soleus generates massive propulsive forces—up to 8 times your body weight—to push you forward during endurance running and walking. 
• Postural Stability: It acts constantly to prevent your body from falling forward when standing.
• The "Second Heart": Due to its constant use, the soleus muscle pump is highly effective at squeezing and returning venous blood from the legs back up to the heart. 
• Metabolic Health: Recent research has found that activating the soleus via seated "soleus pushups" can safely and significantly boost local muscle metabolism, helping to clear blood glucose and lower the risk of type 2 diabetes.

200

what areas should you focus on if client complains of anterior hip pain/tightness

hip flexors, quads, psoas

300

what areas should you focus on if client complains of posterior hip pain/tightness

glutes, piriformis, quadratus lumborum

400

what information should be included in a session note 

What they did

Why they did it

Where they are going on the next session (programming/homework)

Membership recommendation

Movement assessment scores if done that day

Initials 

500

what information should be included in a key note 

Daily routine

Reason they came in

Wellness and exercise routine

work routine

injuries/surgeries

goals and motivation behind goals

movement assessment scores 

initials