Modifications
What is the modification for feeling the hamstring stretch behind the knee?
bend the leg/stretch calf first.
What is the full range for the hamstring?
110
What is pnf?
stretching of a muscle using a contract & relax method in order to achieve maximum static flexibility, ROM, & strength.
What does TFL stand for?
Tensor fasciae latae
What year was StretchLab established?
2014
What is the modification for feeling the hip rotations in the knee?
intensify the stretch.
What is the degree for the isolated pec major?
60 degrees from shoulder or 30 degrees from bench.
Why do muscles get tight?
consistent shortening of a muscle without elongation
What 3 muscles get tight from sitting?
chest, hip flexors, piriformis
What 5 states has Kayce lived in?
OH, PA, WV, FL, MD, VA
What is the modification for feeling groin stretch in the glute?
Bent leg TFL.
What is the goal for the foam roller chest stretch (arms behind the head)?
Elbows & shoulders touching the bench & feeling it in the chest.
How are we different from Massage therapy? Physical Therapy?
Massage therapy resolves the knots temporarily, where we resolve the root problem. Physical therapy is designed for one problem, we focus on symmetry of the body along with the problem area.
What two things can cause sciatica?
Tight piriformis or pinched nerve in low back.
How often should you change a stretch program?
Every 4-6 weeks
What is the modification for the bent & straight leg TFL stretch if it's felt in the groin/calf?
modified QL or side lying TFL.
What is the full range for int/ext hip rotations?
30 degrees from the bench.
How does sitting affect lower back pain?
hip flexors get tight & cause an anterior tilt in the pelvis that creates an arch in the lower back. Also, doesn't use the TFL increasing the pressure on the QL.
Name 3 important muscles/muscle groups to focus on for a golfer.
hip rotations, shoulder rotations, & low back
Can you explain my 2 versions of periodization?
Correction: Focus- resolving problem areas & fixing symmetry.
Prevention: Focus- getting full ranges, working strength in muscles necessary to prevent problem area from repeating
What is the modification for feeling the piriformis stretch in the hip flexor?
modified groin.
What is considered full range for internal & external shoulder rotations?
internal: 90 degrees/even with bench
external: 30 degrees past the table
What is the cause and effect of a forward head tilt?
chest & internal shoulder rotation gets tight which brings the shoulders forward putting tension on the traps & neck.
What is the anatomy of walking with short strides?
Hip flexors are tight & don't spring your leg forward which makes you push off your calves. That causes damage to your knees & hips.
Name 5 sister companies of StretchLab.
Pure Barre, Club Pilates, Yoga 6, Stride, CycleBar, BFT, ART, Lindora, Row House, Rumble.