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Dynamic stretching and why it works.

A look 'under the hood' of why stretching with movement works, from the proprioceptors to 5 great stretches
by

Lucy Paget

on 7 March 2012

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Transcript of Dynamic stretching and why it works.

An awesome way to stretch Certain muscles are prone to tightness What is osteopathy? ATStill At the end of this presentation you will have some, take home, practicle advice on how to make yourselves and others stronger and more flexible How can we quickly and effectively become more flexible? There are 2 main ways by which stretching works
Adding new sarcomeres to the muscle spindles
Creating a relaxation in the muscles via the proprioceptors and nervous system We are interested in the proprioceptors and the nervous system Paciniform
Proximal and spinal joints
Deep layers of the capsule
Fire due to change in velocity (rocking)
Increase coordination around joints Type IV (Free Nerve Endings)
Fibrous capsule/fat pads/fascia
Very wide spread
Non adapting
Not just pain and inflamation
Vasodilation - bring fluid to an area
Can change to only feel pain... Mechanoreceptors Golgi Tendon Organs
Located in muscle tendons
Respond to active movements
Decrease muscle tone Type 1 and 11 Type I and II only make up 20% of the infomation that comes to the CNS from the muscles and joints Passive stretching only stimulates
Muscle Spindles
Golgi Mazzoni
Golgi Ligament Endings
Free nerve endings Dynamic stretching fires up the proprioceptors
Ruffini
Paciniform
Golgi Mazzoni, Tendon and Ligaments
Interstitial
Free Nerve Endings Code for neuromuscular adaptation (Lederman 2010)
Cognition
Being active
Feedback
Repetition
Similarity Ruffini Paciniform Golgi Tendon Organs Golgi Mazzoni Golgi Ligament endings Muscle Spindles Type III (Interstitial)
Distal joints and bone
Active compression and tension
Have been linked with emotions and interoception - like proprioception but on the inside, light or heavy etc. Golgi Ligament endings
Tension and lengthening
Communicate directly with the
muscle, i.e ACL and VMO Golgi Mazzoni
Active at extreme end of range
Active when compressed Ruffini
Located in superficial joint capule
Distal joints
Fire due to speed and plane of motion, especially rotation.
Work in mid range
Also fire when joint is swollen, which can inhibit muscles
Cause a whole body change in sympathetic tone A closer look at dynamic stretching Stretching Ed Paget
U.K. trained Osteopath
www.TheEnglishOsteopaths.com Calfs
Hamstrings
Hip flexors
Adductors
Thoracic spine Thank you.
For more information about osteopathy
please email
inquiries@TheEnglishOsteopaths.com Tri Plane Calf Stretch Hamstrings Psoas and Iliacus Adductors Proprioceptors
Full transcript