What's Getting Stretched?
This large, superficial back muscle is commonly stretched the same way as the triceps brachii, but with lateral trunk flexion
What is the latissimus dorsi?
This muscle is best strengthened by flexing the elbow while keeping a neutral wrist.
What is brachioradialis?
This PNF stretching variation involves an isometric contraction of the tight muscle against the RMT's resistance for 5–10 seconds, followed by voluntary relaxation and a stretch to a new barrier
What is hold-relax?
A seated bicep curl with a dumbbell.
What is open chain?
This nerve innervates our muscles of mastication.
What is the trigeminal nerve (CN III)?
To stretch this muscle, you fully extend the elbow and either pronate or supinate the forearm while applying an overpressure into wrist extension through the fingers.
What are the wrist flexors?
To strengthen this muscle, you have the patient prone with their arms in a "T" position, thumbs up, and lift their arms off the table
What is the middle trapezius?
This PNF stretching variation involves the patient performing a submaximal concentric contraction of the antagonist muscle, and the therapist allows the patient to "win" slightly, moving the joint out of the stretch before relaxing into a new barrier
What is contract-relax?
A handstand push-up, where the hands are fixed on the floor
What is closed chain?
This type of synovial joint is responsible for pronation and supination at the wrist.
What is distal radioulnar?
This common stretch, called the "forward arm reach", can be used on these muscles.
What are the latissimus dorsi and rhomboids?
To strengthen this specific rotator cuff muscle, you have the patient side-lying with a towel roll under their armpit and have them externally rotate the shoulder against a dumbbell.
What are infraspinatus and teres minor?
This PNF technique utilizes eye and head movement to facilitate the stretch. This is also considered a muscle energy technique.
What is Post-Isometric Relaxation (PIR)?
A seated lat pulldown exercise, where the hands move toward the body but the trunk is fixed.
What is open chain?
These 3 muscles contribute to adduction and internal rotation of the shoulder.
What are pec major, teres major and latissimus dorsi?
You stretch these muscles by horizontally adducting the shoulder, internally rotating it, and pulling the elbow upward and across the body (handcuff position)
What are middle deltoid and supraspinatus?
This large muscle can be strengthened through repetitive scapular protraction, such as push-ups. It's also known as the "boxer's muscle". Injury to this muscle's nerve innervation causes "scapular winging".
What is serratus anterior?
This technique seems to be especially effective when significant muscle guarding restricts the movement at a joint
What is agonist-contract?
A calisthenics coach alternates between body-weight pull-ups and hanging knee tucks on a bar. (hint: 2 different movements = 2 different chains)
What is closed chain for pull-ups and open chain for knee tucks?
These 3 muscles all attach to the pes anserine on the tibia.
What are sartorius, gracilis, and semitendinosus?
Your patient walks in with anteriorly positioned shoulders and a hunched back. During history taking, they tell you that they work an office job. Right away, you know that this specific muscle must be stretched to help correct their posture.
What is pectoralis major?
You and your friend argue about how the shoulder should be positioned when trying to strengthen the triceps brachii. They say that they feel it more when the shoulder is at 90° of flexion. From your knowledge, you tell them that it's better to have the shoulder placed in this position. (hint: what are the actions of triceps brachii)
What is slight shoulder extension? (or just shoulder extension)
PNF techniques are least effective if a client has close to normal ____ in their joints.
What is flexibility?
Compressive forces acting on a joint usually refer to this type of chain.
What is closed chain?
Nutation of the sacrum is coupled with this movement of the ilium.
What is extension?