Passive stretch:
-
Find the barrier
-
Go just beyond for a good stretch.Hold 20-30 seconds.Rest 20-30 seconds
MET’s (muscle energy technique):
-
Find barrier then back off halfway
-
Resist (contract) with 20% effort for 20 seconds
-
Relax, inhale and on exhale, take them to new barrier
-
Hold stretch for 20 seconds
Passive stretching:
Adductors - supine
Abductors - supine
Piriformis - supine
Psoas – side lying
MET’s:
Hams - supine
Gastrocs - supine
Quads - prone
Pecs - supine
Ant. Cervical – supine (ask client to lift their head for 5 seconds) (ask client to depress breast tissue)
Post. Cervical – supine (put ear to shoulder and rotate head 45 degrees)
Upper traps – supine (push down on shoulders)
QL – side lying
Lats – side lying
trP:
-
Locate the spot
-
Hold static compression.‘6’ for 8 seconds “on”.2 seconds “off”.
-
Up to 2 minutes or 50% better
teP:
-
Locate the teP
-
Hold at ‘6’ with static compression
-
Passively shorten the muscle for ‘0,1-2’
-
Hold up to 90 seconds
-
Slowly replace and recheck
Fascial bonding, adhesions
Trigger point
-hypertonicity
Pain spasm
-ischemia = lack of blood supply
-hypoxia = lack of oxygen
-cell necrosis = cells die
Sports Massage Therapy:
Pre-event:
-
Rock and jostle
-
Compressions
-
Lifting petrissage
-
ROM
-
Tapotement
Short in duration - 10 minutes
Fastest pace
Invigorating (as opposed to relaxing)
No heat, ice or stretching
Post-event:
-
Rock and jostle
-
Compressions
-
Lifted petrissage
-
Passive stretch
10-15 minutes
Relaxing, feeling good
No heat
No MET’s
PMA:
Rectus Femoris
Psoas
Pectoralis Major
Latissimus Dorsi
BMT:
Psoas
Ilium
QL
Glutes
TFL
ITBand
Special Tests:
Rotator Cuff Muscles (Drop the arm, empty the can)
Adson's Test (impingement of the nerve due to the scalene - thoracic outlet syndrome)
Wright's Test (impingement of the nerve due to the pectoralis minor)
List of STRETCHES:
- core strength - https://www.instagram.com/p/BwYD-DjgU2c/
- stiff back - https://www.instagram.com/p/BwVjm7pA3aa/
- low back stretch - https://www.instagram.com/p/Bw211ZEAqvA/
- front and back of knee - https://www.instagram.com/p/BwSyueZAQSZ/
- hip flexion - https://www.instagram.com/p/BxTVwOxAInV/
- hip mobility - https://www.instagram.com/p/BpDhNwEAiGh/?hl=en&taken-by=dr.jacob.harden
- hip internal rotation - https://www.instagram.com/p/Bw5nHOKglnQ/
- wrist pain relief - https://www.instagram.com/p/BodXH8uAQhM/?hl=en&taken-by=dr.jacob.harden
- the hand - https://www.youtube.com/watch?v=_Fx54W0-yZs
- shoulder and midback stretch - https://www.instagram.com/p/Boh4pjNAB-S/?hl=en&taken-by=dr.jacob.harden
https://www.youtube.com/watch?v=LURrygBvvuo
- glute and pec- https://www.instagram.com/p/BoVm1YsA-K-/?hl=en&taken-by=dr.jacob.harden
- spine mobility flow and hip flexor - https://www.instagram.com/p/BoAjXwGAZ6L/?hl=en&taken-by=dr.jacob.harden
- thoracic spine mobility - https://www.instagram.com/p/BetrANYFQXt/?hl=en&taken-by=dr.jacob.harden
- sciatic nerve relief - https://www.instagram.com/p/BncNRMIlA7Q/?hl=en&taken-by=dr.jacob.harden
- heel pain - https://www.instagram.com/p/Bwf4H5kgKvK/
- hip flexor - https://www.instagram.com/p/BnUWMKAFLMw/?hl=en&taken-by=dr.jacob.harden
- QL release - https://www.instagram.com/p/BnUWMKAFLMw/?hl=en&taken-by=dr.jacob.harden
- infraspinatus - https://www.instagram.com/p/BnHvuISlrVA/?hl=en&taken-by=dr.jacob.harden
- ankle, hamstrings, neck roll - https://www.instagram.com/p/BnCpzEylH1D/?hl=en&taken-by=dr.jacob.harden
- forearms - https://www.instagram.com/p/Bm7AN0WFUYh/?hl=en&taken-by=dr.jacob.harden
- hip flexors and hamstring - https://www.instagram.com/p/Bkd3sbBl7Xo/?hl=en&taken-by=dr.jacob.harden
- lat and glute stretch - https://www.instagram.com/p/BjD9zNvFxhn/?hl=en&taken-by=dr.jacob.harden
- pecs - https://www.instagram.com/p/BkGkq1-ll6R/?hl=en&taken-by=dr.jacob.harden
- morning stretch routine - https://www.instagram.com/p/BjydXWUFFgv/?hl=en&taken-by=dr.jacob.harden
- nightly stretch routine - https://www.instagram.com/p/Bjv8yxJFuMe/?hl=en&taken-by=dr.jacob.harden
- levator scapulae - https://www.instagram.com/p/BjbDgN8Fapv/?hl=en&taken-by=dr.jacob.harden
https://www.youtube.com/watch?v=c_7ASWobYeQ
- thoracic spine extension - https://www.instagram.com/p/BifypkUlYQh/?hl=en&taken-by=dr.jacob.harden
- midback stretch - https://www.instagram.com/p/BghixIJFU9U/?hl=en&taken-by=dr.jacob.harden
- scm, scalene, lat stretch - https://www.instagram.com/p/Bb5iuqbF2ja/?hl=en&taken-by=dr.jacob.harden
- neck and trap tension - https://www.instagram.com/p/Baega42ly6h/?hl=en&taken-by=dr.jacob.harden
- rectus femoris - https://www.instagram.com/p/BaC5PUjFkaZ/?hl=en&taken-by=dr.jacob.harden
- tennis elbow - https://www.youtube.com/watch?v=v7h90B1J8bc
Stone Massage Techniques with Pat Mayrhofer: Arm Routine
https://www.youtube.com/watch?v=9OKDzSY8qcs
chair massage - https://www.youtube.com/watch?v=pFlTebxMkII
sciatica stretches - https://www.instagram.com/p/Bp0eHHNg_6a/
tight pecs and latissimus dorsi - https://www.instagram.com/p/BpvSbr-Aqg9/
Bamboo massage:
https://www.youtube.com/watch?v=HepD-VWH3HQ
https://www.youtube.com/watch?v=XKJSzX9cfoE
https://www.youtube.com/watch?v=2nrZJsHKCHk
https://www.youtube.com/watch?v=mOcqjZcARFs
https://www.youtube.com/watch?v=YXRDQs-GBfY
https://www.youtube.com/watch?v=I-Bj7IwHAJ4
https://www.youtube.com/watch?v=eklFOOhlkkY
https://www.youtube.com/watch?v=sJ1qF_4DhAk
