Stretching anatomy pdf free download

Stretching anatomy pdf free download

Stretching anatomy.pdf,Recent Posts

Download Free PDF View PDF Download Download Full PDF Package Translate PDF ffSTRETCHING ANATOMY Arnold G. Nelson Jouko Kokkonen Illustrated by Jason M. Stretching Anatomy by Arnold G Nelson, Jouko kokkonen PDF Free Download June 26, by Dr. Arshad Bangash Leave a Comment In this blog post, we are going to share a free PDF You can Download Stretching Anatomy 2nd edition Pdf Free from below. Expanded, enhanced, and up to date, the best-selling Stretching Anatomy returns to point out you the right way to View flipping ebook version of Download [PDF] Stretching Anatomy free published by tulyjujy on Interested in flipbooks about Download [PDF] Stretching Anatomy free? Features of STRETCHING ANATOMY BOOK [PDF Free Download] This book contains 86 stretches with well descriptive images and a complete visual guide You can see inside every ... read more

The a number of stresses of up to date life—whether or not from extreme sports activities play, overwork, or overuse of know-how—are more and more taking a toll on the physique. Signs vary from muscle soreness and ache to pinched nerves to doubtlessly extra everlasting disabilities, together with severe physique accidents. One secure, shortly productive approach to tackle the issue is thru a easy remedy that may be achieved anyplace, anytime, and with out particular tools: stretching. The guide begins with clear, detailed descriptions of important principles of anatomy and physiology, the advantages of stretching, totally different types of stretching, guidelines to recollect, and the best way to stretch correctly.

It additionally focuses on the sorts of stretches which can be most useful within the alleviation or rehabilitation of particular sports activities accidents. Organized by physique half, The Anatomy of Stretching presents stretching workout routines in a uniform type accompanied by full-color anatomical illustrations. Equally helpful for health followers, professional or beginner athletes, coaches and private trainers, and healthcare practitioners, this new version incorporates 20 new stretches; expanded physiology and anatomy data; and a revised numbering system that makes the stretches simpler to reference. An expanded appendix features a longer assets part and a useful chart describing the highest 5 stretches for every sport and sports activities harm.

You can Download The Anatomy of Stretching Second Edition PDF Free from below link. If the link is not working let us know by comments. You can also request medical books pdf in comments section. Also shares this site with yours friends and colleagues. Disclaimer: This site complies with DMCA Digital Copyright Laws. Moreover Medicalstudyzone. If you are interested in a specific sport, these tables will guide you to the stretches to use in your training to ensure that you target the most important muscle groups used in that sport. The name of each stretch indicates the major movements of the muscles being stretched. The illustrations depict the body positions used for each stretch as well as the muscles being stretched. The muscles most stretched are illustrated in a dark red see key , and any nearby muscles that are less stretched are illustrated in a lighter red.

The vertebrae, muscles, and ligaments work together to support and move the head. The first and second cervical vertebrae have unique shapes and are called the atlas and axis. The atlas is a bony ring that supports the skull. The axis has an upward peglike projection, the dens, that gives the atlas a point to pivot around. The axis and the other five cervical vertebrae have a posterior bony protuberance, or spinous process, that attaches to the large, thick nuchal ligament. The vertebral bodies the oval-shaped bone mass are connected by posterior and anterior ligaments, along with other ligaments that connect each spinous and transverse lateral bony protuberance process to their corresponding parts on the adjacent vertebrae. In addition, each vertebra is separated by an intervertebral disc. Through compression of the vertebrae upon the discs, the neck can move forward, backward, and sideways. The neck muscles are located in two triangular regions called the anterior front and posterior back triangles.

The borders of the anterior triangle are the mandible jawbone , the sternum breastbone , and the sternocleidomastoid muscle. The major anterior muscles are the sternocleidomastoid and scalene figure 1. The borders of the posterior triangle are the clavicle collarbone , sternocleidomastoid muscle, and trapezius muscle. The major posterior muscles figure 1. Trapezius Sternocleidomastoid Scalene a b Figure 1. Since the muscles in the neck come in right and left pairings, all the neck muscles are involved in lateral flexion and extension. For example, the right sternocleidomastoid helps perform right lateral flexion, and the left sternocleidomastoid helps perform right lateral extension. Neck flexion is limited not only by the stiffness of the posterior muscles but also by the stiffness of the posterior ligaments, the strength of the flexor muscles, the alignment of the vertebral bodies with the adjacent vertebrae, the compressibility of the anterior portions of the intervertebral discs, and the contact of the chin with the chest.

Similarly, neck extension is controlled by the stiffness of the anterior muscles as well as by the stiffness of the anterior ligaments, the strength of the extensor muscles, the alignment of the vertebral bodies with the adjacent vertebrae, and the compressibility of the posterior portions of the intervertebral discs. People seldom consider the neck muscles when stretching. Neck flexibility probably does not cross your mind until you discover that you have a stiff neck. A stiff neck is commonly associated with sleeping in a strange position such as on a long flight or sitting at a desk for an extended time, but a stiff neck can result from almost any type of physical activity. This is especially true for any activity in which the head must be held in a constantly stable position.

A stiff neck can also have a negative effect in sports in which head position is important, such as golf, or when rapid head movements are important for tracking the flight of an object, such as in racket sports. Poor neck flexibility usually results from holding the head in the same position for long periods. In addition, a fatigued neck muscle can stiffen up after exercise. The exercises in this chapter can help keep the neck from stiffening up after exercises, unusual postures, or awkward sleep positions. Since all the major muscles in the neck are involved in neck rotation, it is fairly easy to stretch the neck muscles. The first consideration when choosing a particular neck stretch should be whether greater stiffness occurs with flexion or extension. Therefore, the first two exercise groups focus on these specific actions. Once you achieve greater flexibility in either pure flexion or pure extension, then you can add a stretch that includes lateral movement.

In other words, to increase the flexibility of the neck extensors, start with the neck extensor stretch and then, as flexibility increases, add the neck extensor and rotation stretch. Stretching the neck can be dangerous if not done properly. Some stretches of the neck use what is termed a plow position in which the back of the head lies on a surface, with the trunk nearly perpendicular. This position can generate high stress at the bending point, especially in people with low neck flexibility. This high stress can either damage the vertebrae or greatly compress the anterior intervertebral disc.

Disc compression can cause protrusion and pressure on the spinal cord, thus damaging it. Additionally, when stretching the neck, a person NECK must be careful not to apply sudden or rapid force. Also, be aware that overstretching or doing very hard stretching causes more harm than good. Sometimes a muscle becomes stiff from overstretching. Stretching can reduce muscle tone, and when tone is reduced, the body compensates by making the muscle even tighter. For each progression, start with the position that is the least stiff and progress only when, after several days of stretching, you notice a consistent lack of stiffness during the exercise. This means you should stretch both the agonist muscles the muscles that cause a movement and antagonist muscles the muscles that oppose a movement or do the opposite movement. And although you may have greater stiffness in one direction right versus left , you need to stretch both sides so that you maintain proper muscle balance.

For example, if you want to stretch the left scalene, you could extend the head both back and laterally to the left. When a muscle has a high level of stiffness, you should use fewer simultaneous opposite movements. For example, you would stretch a very tight right scalene by initially doing just left lateral extension. As a muscle becomes loose, you can incorporate more simultaneous opposite movements. Sit comfortably with the back straight. Interlock the hands on the back of the head near the crown. Lightly pull the head straight down and try to touch the chin to the chest. Muscles Stretched Most-stretched muscle: Upper trapezius Less-stretched muscles: Longissimus capitis, semispinalis capitis, splenius capitis, splenius cervicis, scalene 4 Stretch Notes NECK You can do this stretch while either sitting or standing.

A greater stretch is applied when seated. Standing reduces the ability to stretch because reflexes come into play to prevent a loss of balance. Therefore we recommend doing the stretch while seated. During the stretch, make sure not to reduce the stretch by hunching up the shoulders. Also, keep the neck as straight as possible no curving. Try to touch the chin to the lowest possible point on the chest. It is common for people who are stressed to hunch their shoulders. Constantly hunching does not allow the posterior neck muscles any chance to relax. This causes these muscles to become tight, adding to the pain and fatigue and causing more hunching. Additionally, these muscles can become tight after any neck strain or whiplash injury. Relief and relaxation can be obtained by doing this stretch, thus greatly decreasing hunching.

Also, the neck extensor muscles must remain loose in order to maintain proper posture, and maintaining proper posture can in turn help reduce muscle strain and tightness. o b b fi t m t o h d b 5 Neck Extensor and Rotation Stretch Upper trapezius Semispinalis capitis NECK Splenius capitis Longissimus capitis Scalene Sternocleidomastoid Execution 1. Pull the head down and to the right so that it points to the right shoulder. Bring the chin as close to the right shoulder as possible. Repeat the stretch on the other side. Muscles Stretched Most-stretched muscles: Left upper trapezius, left sternocleidomastoid Less-stretched muscles: Left longissimus capitis, left semispinalis capitis, left splenius capitis, left scalene 6 Stretch Notes NECK After the neck extensors become flexible, you can progress from stretching both sides of the neck simultaneously to stretching the left and right sides individually.

Stretching one side at a time allows you to place a greater stretch on the muscles. Often one side of the neck is stiffer than the other side. Frequently this occurs if you sleep strictly on one side or sit at a desk and do not look straight ahead but continually look either to the left or the right. When you stretch both sides of the neck simultaneously, the amount of stretch applied is limited by the stiffest muscles. Thus, if one side is more flexible, it may not receive a sufficient stretch. By stretching each side individually, you can concentrate more effort on the stiffer side. You can perform this stretch while either sitting or standing. Although you can achieve a better stretch while sitting, do whichever feels best to you.

Interlock the hands and place the palms on the forehead. Pull the head back so that the nose points straight up to the ceiling. During the stretch, make sure not to reduce the stretch by hunching the shoulders. Also try to bring the chin as far back as possible. When people are under stress, they typically breathe forcefully while keeping their shoulders raised. This can lead to pain and tension in the anterior neck muscles. Short-term relief can be obtained by doing this stretch. Also, the neck flexor muscles must remain loose in order to maintain proper posture. If you let these muscles become tight, you can end up with the deformation commonly called vulture neck, in which the head position looks like the protruding head of a vulture. To help maintain correct posture, this stretch should be done several times a week. Place the right hand on the forehead. Pull the head back and toward the right so that the head points toward the shoulder. Repeat for the left side. Muscles Stretched Most-stretched muscle: Left sternocleidomastoid Less-stretched muscles: Left longissimus capitis, left semispinalis capitis, left splenius capitis 10 Stretch Notes NECK After the neck flexors become flexible, progress from stretching both sides of the neck simultaneously to stretching the left and right sides individually.

This especially is important for those who stand hunched over with the head pointed mainly to one side. Thus, the more flexible side may not receive a sufficient stretch. You can perform this stretch while either sitting or standing upright. Although you can achieve a better stretch while sitting, choose whichever position feels best to you. chapter 2 Shoulders, Back, and Chest T here are five major pairs of movements at the shoulder: 1 flexion and extension, 2 abduction and adduction, 3 external and internal rotation, 4 retraction and protraction, and 5 elevation and depression. The bones of the shoulder joint consist of the humerus upper-arm bone , scapula shoulder blade , and clavicle collarbone. The scapula and clavicle essentially float on top of the rib cage. Therefore, a major function of many upper-back and chest muscles is to attach the scapula in the upper back and the clavicle in the upper chest to the rib cage and spine.

This provides a stable platform for arm and shoulder movements. Of the five movement pairs, retraction and protraction and elevation and depression usually are classified as stabilization actions. Most of the muscles involved in moving and stabilizing the shoulder bones are located posteriorly. The scapula is a much larger bone than the clavicle and has room for more muscles to attach. The posterior back muscles figure 2. The anterior front muscles figure 2. The shoulder, or glenohumeral, joint is a ball-and-socket joint formed by the head of the humerus and the glenoid fossa, a shallow scapular cavity that forms a socket for the humeral head. This joint is both the most freely moving joint of the body and the least stable.

Upward movement of the humerus is prevented by the clavicle and the scapular acromion and coracoid processes, as well as by the glenohumeral ligaments and rotator cuff. Along with the glenoid labrum, the humerus is held in place by several ligaments and muscle tendons that together form the rotator cuff. The whole humerus head and the glenoid fossa are surrounded by the joint capsule, a collection of ligaments. The coracohumeral, glenohumeral, coracoclavicular, acromioclavicular, and coracoacromial ligaments help interconnect the humerus, scapula, and clavicle bones. The major muscles and tendons providing rotator cuff stability are the infraspinatus, subscapularis, supraspinatus, and teres minor. Since these muscles attach more superiorly atop the shoulder , most dislocations occur inferiorly downward from the shoulder.

Since the shoulder muscles are a major component of shoulder stability, shoulder flexibility—the amount of possible movement in a particular direction—in all five movement pairs e. Shoulder abduction, the range of motion away from the midline of the body, is limited by the flexibility of the ligaments in both the shoulder and the joint capsule and by the humerus hitting the acromion and the superior rim of the glenoid fossa or shoulder impingement. Shoulder adduction, the range of motion toward the midline of the body, is additionally limited by the arm meeting the trunk. Shoulder flexion range of motion is limited by the tightness of both the coracohumeral ligament and the inferior portion of the 15 16 Stretching Anatomy joint capsule. Coracohumeral ligament flexibility influences shoulder extension range of motion along with shoulder impingement.

Shoulder internal rotation is restricted by the flexibility of the capsular ligaments, while external rotation range of movement is limited by rigidity of the coracohumeral ligament and the tightness of the superior portion of the capsular ligaments. Additional factors for elevation include the tension of the costoclavicular ligament along with the joint capsule. For depression the other restrictors are the interclavicular and sternoclavicular ligaments. Finally, protraction is limited by tightness in both the anterior sternoclavicular and posterior costoclavicular ligaments, while retraction is limited by tightness in both the posterior sternoclavicular and anterior costoclavicular ligaments.

It is important to maintain proper balance between strength and flexibility in all shoulder muscles. Common complaints associated with the musculature of the shoulders, back, and chest are tight muscles and muscle spasms in the neck middle and upper trapezius , shoulder trapezius, deltoid, supraspinatus , and upper back rhomboids and levator scapulae. Interestingly, the tightness felt in these muscles is usually a result of initial tightness in their antagonist muscles. In other words, tight muscles in the upper chest caused the tightness felt in the upper back. Tight chest muscles e. Eventually, this low-level stretch elongates the ligaments and tendons associated with the upper-back muscles. Once these ligaments and tendons become elongated, the tone in their associated muscles falls dramatically.

To reclaim the lost tone, the muscles must increase their force of contraction. Increased force in turn causes more stretch of the ligaments and tendons, and increased muscle contraction must compensate for that. Hence, a vicious cycle commences. The best way to prevent or stop this cycle is to stretch the anterior shoulder and chest muscles. As the flexibility of these muscles increases, the tightness of the posterior muscles is reduced. Immediately after stretching, the strength of the muscles is diminished. It is a good idea to stretch the opposing muscles just before and immediately after working any group of muscles. If this is done three or more times a week, the muscles will actually increase in flexibility and gain strength. Stretching will also reduce the frequency of tightness for any group of muscles. Furthermore, shoulder impingement can occur with improper balance between shoulder muscle strength and flexibility.

Since the gap between the humerus and scapular process is narrow, anything that further narrows this space, such as tight muscles, can result in impingement, leading to pain, weakness, and loss of movement. Many of the instructions and illustrations in this chapter are given for the left side of the body. Similar but opposite procedures would be used for the right side of the body. Although the stretches in this chapter are excellent overall stretches, some people may need additional stretches. For example, if you shoulders, back, and chest want to stretch the serratus anterior, perform a movement that involves shoulder depression, shoulder retraction, and shoulder adduction. When any muscle has a high level of stiffness, you should use very few simultaneous opposite movements. For example, to stretch a very tight pectoralis major, start by doing shoulder extension and external rotation.

Stand upright and interlock your fingers. Place your hands on top of your head. Contract your back muscles, and pull your elbows back toward each other. Poor posture is commonly seen when the person hunches forward or works with his arms extended out in front. Tightness usually is accompanied by tight neck extensors. Having both groups of muscles tight increases the chances of developing a vulture neck and contributes to breathing problems. Injuries, either acute or overuse, that lead to shoulder impingement, shoulder bursitis, rotator cuff tendinitis, or frozen shoulder can also lead to tight shoulder flexors. When any of these conditions are severe, it is difficult to stretch the flexors without pain. This stretching activity places a low stretch stress on the musculature and hence is easy to tolerate. When you feel less stretch when doing this activity, it is best to advance to one of the other shoulder flexor stretching activities.

Stand or sit upright on a backless chair, with the left arm behind the back and the elbow bent at about 90 degrees. Place feet shoulder-width apart with the toes pointing forward. Grasp the left elbow, forearm, or wrist, depending on your flexibility, with the right hand. Pull the upper left arm across the back and up toward the right shoulder. Repeat this stretch for the opposite arm. Muscles Stretched Most-stretched muscles: Left pectoralis major, left anterior deltoid, middle deltoid Less-stretched muscles: Left levator scapulae, left pectoralis minor, left supraspinatus, left serratus anterior, left coracobrachialis 20 Stretch Notes shoulders This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder.

This exercise provides a better stretch than the beginner shoulder flexor stretch, but it is best to start using this stretch only after you have progressed through the beginner exercise and find it difficult to apply any stretch at the beginner level. If you cannot reach the elbow, then grasp the wrist. When pulling on the wrist, it is easy to pull the arm across the back, but remember that the best effect comes from pulling upward as well as across. Also, keep the elbow locked at a near degree angle. Changing the alignment of the back will also influence the magnitude of the stretch.

If you cannot keep the back straight, arching the back is preferable to bending at the waist. Just be careful; it is easy to lose balance when doing this stretch while both arching the back and standing. If maintaining balance while standing is a problem, do this stretch while sitting on a stool or chair. Stand upright while facing a doorway or corner. Place feet shoulder-width apart, with one foot slightly in front of the other. Lean the entire body forward. However, if you have any of the aforementioned problems, it is better to start with the beginner stretch and work your way up to the advanced stretch.

This exercise provides a better stretch than either the beginner or intermediate shoulder flexor stretches, and it is better to use if you can tolerate the pain or discomfort it may produce. To get the maximum benefit during the stretch, keep the elbows locked and the spine straight. The greater the forward lean, the better the stretch. Forward lean is controlled by how far the lead foot is in front of the chest at the starting position. Hence, place the foot forward only enough to maintain balance. It is possible to do the neck extensor stretch simultaneously with the shoulder flexor stretch, but without the hands pushing down on the head. However, without having the hands pushing down on the head, the neck extensor stretch will be of a lower intensity than if it were done by itself.

Stand upright while facing a doorway or corner, with the feet shoulder-width apart and one foot slightly in front of the other. Keeping the arms straight, raise the arms high above the head, and place the palms on the walls or doorframe. Execution 1. Stand upright or sit on the floor for more stability. If standing, place feet shoulder-width apart with one foot slightly in front of the other. Extend both arms parallel to the floor. Point the hands slightly back. Have a partner stand behind you facing your back and grab hold of each arm at the wrist.

The partner pulls the wrists toward each other while being careful not to overstretch the joint. Additionally, this stretch helps prevent what many people call muscle boundness, or rounded and forward-thrusted shoulders combined with an inability to completely straighten the arms. This stretching activity is one of the better exercises for both the shoulder and elbow flexors. The partner can modify the stretch to tailor it to beginner through advanced by simply stretching to the point of pain toleration. It is important for the partner assisting with this stretch not to become overly aggressive when pulling the wrists together. An overly aggressive stretch can result in muscle strains and, in extreme cases, shoulder dislocation. Moreover, as the wrists get closer to each other, people have a tendency to lean back to reduce the pain. If you find yourself leaning back, it is a good idea to bend at the waist and lean slightly forward at the start of the stretch. Sit on the floor with the legs straight.

While keeping the arms straight, place the palms on the floor, fingers pointed back, about one foot 30 cm behind the hips. While keeping the arms straight, lean back toward the floor. It is an excellent stretch for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. To maximize the stretch, keep the arms straight. If it is difficult to refrain from bending the arms, place the hands closer to the hips. Moving the hands farther from the hips can increase the stretch. To keep the body from sliding along the floor, you may need to brace the soles of the feet against a wall. Sitting on a mat with the hands on a hard surface will increase the stretch as well as add comfort.

Stand upright with feet shoulder-width apart, toes pointing straight forward. Wrap your arms around your shoulders as if you were hugging yourself, placing the arm on top that is the most comfortable. Pull your shoulders forward. Muscles Stretched Most-stretched muscles: Posterior deltoid, latissimus dorsi, trapezius, rhomboids Less-stretched muscles: Teres minor, infraspinatus 28 Stretch Notes shoulders Poor posture overworks the deltoids, lats, traps, and rhomboids, causing tightness. This stretch relieves many of the aches and pains felt between the shoulder blades. Conversely, these muscles can also become tight from disuse or by doing limited activities with the arms below shoulder level. Tightness in these muscles makes any overhead work, such as painting a ceiling, washing overhead windows, or doing a dumbbell overhead press, harder and more painful. This stretching activity places a low stretch on the musculature and so is the best one to start with if you have extremely tight muscles.

Also, doing this stretch helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. Stand upright inside a doorway while facing a doorjamb, with the doorjamb in line with the right shoulder. Place feet shoulder-width apart, with the toes pointing straight forward. Bring the left arm across the body toward the right shoulder. Pointing the thumb down, grab hold of the doorjamb at shoulder level. Rotate the trunk in until you feel a stretch in the posterior left shoulder. Repeat these steps for the opposite arm.

This intermediate stretch places more stretch on these muscles. It relieves many of the aches and pains felt between the shoulder blades better than the beginner stretch. Tightness in these muscles makes any overhead work harder and more painful. This stretching activity places a greater stretch on the musculature than the basic shoulder extensor, adductor, and retractor stretch. To get the maximum benefit of this stretch, you should keep the elbow locked. Over time, as the muscles become more flexible, to keep the elbow locked you will need to grasp the doorframe above the level of the shoulder. Raising the hand does not diminish the major benefits of this stretch. However, as the hand gets higher above shoulder level, the stretch on the rhomboids decreases while the stretch on the serratus anterior increases. Stand upright with the feet shoulder-width apart. Bring the left arm across the front of the body, with the left hand near the right hip.

With the right hand, grab the left elbow. With the right hand, try to pull the left elbow down and around the right side of the body. Thus this stretch makes it easier to do any throwing action as well as around-the-house activities such as painting and window cleaning. Also, doing this stretch can help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. To maximize the stretch, do not raise the shoulder or bend at the waist. If it is not possible to bring the hand toward the hip, try to come as close as possible. As long as the arm is below the shoulders, the stretch will be effective. Raise Teres major the left hand high above the head, Teres minor and bring the left arm up against Rhomboid the left side of the head. Then, with the right hand, grab hold of Latissimus dorsi the left elbow and try to pull the left elbow behind the head, past the left ear.

Squat while facing a doorway, with the right shoulder lined up with the left side of the doorjamb. Stick the right arm through the doorway. Grab the inside of the doorjamb at shoulder level with the right hand. Muscles Stretched Most-stretched muscles: Right posterior deltoid, right middle trapezius, right triceps brachii, right teres major, right rhomboids, right infraspinatus Less-stretched muscles: Right latissimus dorsi, right teres minor, right supraspinatus, right serratus anterior Stretch Notes Although poor posture has a negative effect on both sides of the body and results in overall tightness, most people use one arm more than the other, so the 34 shoulders muscles on one side can become tighter from disuse.

This is especially possible when doing any overhead work such as painting, window washing, or overhead presses. These activities may become harder and more painful. Thus sometimes you may need to stretch one side more than the other. Since this stretch mimics single-arm overhead work, it is better suited for problems arising from one side being tighter than the other. Also, by stretching one side singularly with gravity assistance, this stretch allows for a greater amount of stretch than any of the other stretches that work similar muscles. Moreover, this stretch relieves many of the aches and pains felt between the shoulder blades.

A lower squat yields a greater stretch, but it increases the pressure and strain on the knee joints. Therefore, be careful not to squat so low that you feel pain in the legs or knees. To reduce strain on the knees, change the point where you grab the doorjamb. Changing the position of the grasp, however, influences the amount of stretch placed on the various muscles see variation. Regardless of where you grasp, keep the back straight or arched. Do not bend forward at the waist. To get an even greater stretch, inwardly rotate the trunk. Begin the stretch by squatting in front of a doorway, with the right shoulder in line with the left side of the doorjamb. Stick the right arm through the doorway, and, with the right hand, grab the inside of the doorjamb several inches above your head.

Increase the stretch by lowering the buttocks toward the floor. Repeat again for the opposite side. Stand upright with feet shoulder-width apart, with the toes pointing straight forward. Bring your left arm behind your back, with the elbow bent at 90 degrees. Have a partner stand behind you facing your back and grasp the left elbow. The partner gently pulls the elbow back and up toward the head, taking care not to pull suddenly or with great force. The supraspinatus especially is always working during overhead movements and so can be easily strained when it fatigues. This stretch can also help relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. If you have ever had someone twist your arm behind your back, you know that this movement can be very painful. The pain is magnified if these muscles are very tight.

Therefore, the person assisting with this stretch needs to proceed slowly when pulling the arm up and back. chapter 3 Arms, Wrists, and Hands T he major joint of the arm, the elbow, is made up of three bones. The humerus upper arm is located proximal to the body while the radius and ulna forearm lie distally. The elbow is a hinge and thus has only the capacity to either flex or extend. As a result, the muscles that flex the elbow biceps brachii, brachialis, brachioradialis, pronator teres are located anteriorly on the front; figure 3. Triceps brachii lateral head Biceps brachii long head Biceps brachii short head Brachialis Brachioradialis Figure 3. Triceps brachii long head Triceps brachii medial head Figure 3. The radius gets its name from its ability to roll over the ulna, and this ability allows the palm to face either forward supinated or backward pronated.

The head of the radius is connected to the ulna via the annular ligament. There are two muscles that supinate biceps brachii and supinator and two muscles that pronate pronator teres and pronator quadratus. The pronator muscles are located so they can pull the distal radius toward the center of the body, and the supinator muscles are situated to pull the distal radius away from the body. The degree of available elbow flexion is limited primarily by the forearm contacting the anterior muscles of the upper arm, as well as the anterior proximal ends of the radius and ulna contacting the anterior distal end of the humerus.

The tightness of the elbow extensors, however, along with the strength of the elbow flexors and the flexibility of the posterior portions of the capsular, radial collateral, and ulnar collateral ligaments also control the range of movement. These can be altered by stretching. Although the major movements at the wrist are flexion and extension, the wrist is a gliding joint and not a true hinge joint. The gliding is possible because the wrist consists of the distal ends of the radius and ulna and the eight wrist, or carpal, bones. Thus, in addition to flexion and extension, the wrist can perform abduction radial deviation and adduction ulnar deviation.

The carpal bones are mostly held together by the various joint capsules, the palmar radiocarpal ligament, and the dorsal radiocarpal ligament. Interestingly, most of the muscles that control wrist, hand, and finger movements are located at or near the elbow. This results in the belly of the muscle lying near the elbow, with tendons crossing the wrist and attaching to the wrist bones carpals , hand bones metacarpals , and finger bones phalanges. Having only tendons in the wrists and hands prevents the wrists and hands from getting too bulky from the increase in size that accompanies muscle strength. Similar to the muscles that move the elbow, all the wrist flexors flexor carpi radialis, flexor carpi ulnaris, and palmaris longus and most of the finger flexors flexor digitorum profundus, flexor digitorum superficialis, and flexor pollicis longus are located in the anterior compartment of the forearm figure 3.

In contrast, all the wrist extensors extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, extensor digitorum communis and finger extensors extensor digitorum communis, extensor digiti minimi, extensor indicis are located in the posterior compartment of the forearm figure 3. The muscles that run along the radius, which have radialis in their names, perform ulnar deviation, or wrist abduction. Those along the ulna, which have ulnaris in their names, perform radial deviation, or wrist adduction. Just before crossing the wrist, the tendons of these muscles are anchored firmly by thick tissue bands called the flexor retinaculum and extensor retinaculum. By passing under the retinaculum at the carpals wrist bones , the tendons lie in a carpal tunnel. Since the tendons are crowded together, each tendon is surrounded by a slippery sheath to minimize friction. arms, wrists, and hands Pronator teres Brachioradialis Anconeus Extensor carpi radialis brevis Flexor carpi radialis Palmaris longus Extensor carpi ulnaris Flexor carpi ulnaris a Extensor carpi radialis longus Extensor digitorum communis b Figure 3.

Because it is more resistive to opposing movements, a tight muscle is easy to damage. When the wrist extensor muscles are tight, pain arises on the lateral outer side of the elbow. In sports, this pain is sometimes referred to as tennis elbow. Tight wrist flexor muscles, on the other hand, can cause pain on the opposite, or medial, side of the elbow. Also, tightness in both the wrist extensors and flexors from either constant wrist hyperextension or flexion can lead to increased friction, inflammation, and overuse injuries such as carpal tunnel syndrome. People engaged in static or fine motor work such as keyboard use, computer mouse use, carpentry, or rock climbing are most likely to encounter this condition. To prevent and alleviate this condition, rehabilitation specialists 41 42 Stretching Anatomy encourage work breaks for stretching both the wrist flexors and extensors to help strengthen and loosen the muscles and tendons.

The stretches in this chapter are excellent overall stretches for all the arm muscles. However, some people may need to target a specific muscle or group and, hence, require stretches more suited to their needs. For example, if you want to stretch the flexor carpi radialis, perform a movement that involves wrist extension and radial deviation. When a muscle has a high level of stiffness, however, you should use fewer simultaneous opposite movements. For example, to stretch a very tight flexor carpi radialis, start by doing only radial deviation. As a muscle becomes loose, you can then incorporate more simultaneous opposite movements. Sit in a chair with a back or stand upright with the left arm flexed at the elbow. Raise the left arm until the elbow is next to the left ear and the left hand is near the right shoulder blade. Grasp the upper arm just below the left elbow with the right hand, and pull or push the left elbow behind the head and toward the floor.

This tightness is usually caused by overworking or straining these muscles or by working against resistance with the arm fully extended. Therefore, any activity that uses these muscles can lead to tightness. Consequently, this stretch is beneficial not only for tennis players but also for swimmers. Alternatively, strain can result if the muscle is constantly overstretched by tight elbow flexors or if the arm is muscle bound inability to completely straighten the arm. Doing this stretch while seated in a chair with a back allows better control of balance.

A greater stretching force can be applied to the muscles when the body is balanced. Also, do not perform this stretch for an extended period because this stretch greatly reduces blood flow to the shoulder. Raise the left arm to shoulder level, keeping it straight. Grasp the farthest edge of the doorframe, with the thumb pointing up. When these muscles are tight, the arm cannot be completely straightened, and the person has what is often called a muscle-bound look. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, massage therapists, and weightlifters. Also, stretching these flexor muscles can bring relief to those who suffer from carpal tunnel syndrome.

This stretch is easier to do if you grasp a solidly fixed vertical pole. Grasp the pole firmly so your hand does not slide along the pole, but do not grasp too tightly as a tight grasp virtually eliminates the stretch effect on the less-stretched muscles. Also, it is more difficult to keep the elbow straight, and a straight elbow is necessary for this stretch to be effective. It is preferable to lift the arm to shoulder level to ensure that all muscles receive the same amount of stretch. Nevertheless, the stretch will be effective at whatever height the arm is raised. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated turned up. Hyperextend the left wrist so that the fingers point toward the floor. Grab the left fingers with the right hand, and pull the fingers back toward the elbow. Muscles Stretched Most-stretched muscles: Left brachialis, left brachioradialis, left pronator teres, left flexor carpi radialis, left flexor carpi ulnaris, left palmaris longus Less-stretched muscles: Left biceps brachii, left flexor digitorum superficialis, left flexor digitorum profundus, left pollicis longus 46 Stretch Notes arms These flexor muscles easily become tight from static work such as operating a keyboard.

Also any occupation that requires high amounts of arm work can cause these muscles to become tight. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, and massage therapists. Also, stretching these flexor muscles can help bring relief to those with carpal tunnel syndrome. Exercise caution when doing this stretch. If you feel any pain in the elbow, wrist, or finger joints, reduce the tension or joint damage could occur. Stand or sit upright while facing a table that is about waist high. Flex the elbows and rest the forearms on the table with the palms up.

Lean forward, bringing the chest toward the table. This tightness usually is caused by overworking or straining these muscles. Therefore any activity that uses these muscles can lead to tightness. Although the triceps brachii is the major muscle used in extending the elbow, the anconeus becomes a major player when the arm is bent and pronated. Hence, tennis players who mainly use a close-to-thebody forehand stroke or someone who has the muscle-bound look unable to straighten the arms will benefit greatly from this stretch. For the greatest stretch, keep the forearms and elbows flat on the table. With the left hand, grasp a light dumbbell with a weight plate attached to one end only, with the weighted end sticking out past the thumb.

Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated the top of the weight left of the thumb. Hypersupinate the forearm rotate the wrist toward the thumb so that the weighted end of the dumbbell points toward the floor. Muscles Stretched Most-stretched muscle: Left pronator teres Less-stretched muscles: Left brachialis, left brachioradialis, left pronator quadratus 50 Stretch Notes arms A pronation contracture, or extremely tight pronator muscles, is primarily caused by hypertonicity a shortened, stiff muscle in the pronator teres. This hypertonicity can cause medial nerve compression, or pronator teres syndrome. The symptoms are felt as pain and weakness in the anterior forearm and hand. Pronator teres syndrome results from overuse of the pronator teres through repetitive occupational activities such as hammering, cleaning fish, or performing any activity that requires continual manipulation of tools.

Women are affected more than men, although the reason for this is not clear. Regularly stretching the pronator teres can help reduce the possibility of developing contractures. Be careful not to use a weight that is too heavy. Start with a very light weight plate on one end of the dumbbell, and gradually increase the weight as you become more used to the stretch. In fact, you do not need to use a dumbbell at all. Any object that has a light weight on one end of a handle, such as a hammer, will work just as well. Also, this stretch can be done either sitting or standing, with the whole arm lying on a flat surface and the wrist and hand extended past the edge of the surface. If you do use a support, try to keep the shoulder angle near 90 degrees. Stand upright with your feet shoulder-width apart, toes pointing straight forward. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm supinated.

Pronate the forearm rotate the wrist toward the little finger so that the weighted end of the dumbbell points toward the floor. Muscles Stretched Most-stretched muscle: Left supinator Lesser-stretched muscle: Left biceps brachii 52 Stretch Notes arms A short and tight hypertonic supinator is a major contributor to lateral elbow pain, often called tennis elbow. A severe hypertonic supinator can contribute to either supinator syndrome or radial tunnel syndrome. These syndromes are the result of radial nerve compression and manifest themselves as forearm pain and numbness along with weakness in the lower arm and hand muscles. Movements such as a quick tennis backhand or prolonged forearm supination with a flexed elbow, such as cutting hair, walking a dog on a leash, or carrying heavy boxes from underneath, are the types of movements that can overwork the supinator and lead to a hypertonic muscle.

Any object that has a weight on one end of a handle, such as a hammer, will work just as well. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm pronated. Bend the left wrist so that the fingers point toward the floor. Place the palm of the right hand against the knuckles of the left hand. While keeping the left elbow straight, pull the knuckles toward the body. Muscles Stretched Most-stretched muscles: Left extensor carpi radialis brevis, left extensor carpi radialis longus, left extensor carpi ulnaris, left extensor digitorum communis Less-stretched muscles: Left extensor indicis, left extensor pollicis brevis, left extensor pollicis longus, left abductor pollicis longus 54 Stretch Notes arms Tightness in the extensor muscles is a cause of tennis elbow, or pain in the lateral elbow during arm movements.

Any activity that uses these muscles, such as keyboard work, racket sports, rowing, weightlifting, wheelchair sports, and rock climbing, can lead to overwork, hypertonicity, and tightness. Also, overworking the extensor pollicis longus and brevis or the abductor pollicis longus can lead to conditions known as drummer boy palsy mainly the extensor pollicis longus and intersection syndrome mainly the extensor pollicis brevis and abductor pollicis longus. By doing this stretch, you help reduce the problems that can arise from overworked wrist extensors. Kneel on the floor. Flex both wrists and place the backs of your hands on the floor, hands shoulder-width apart. Point the fingers toward the knees. Muscles Stretched Most-stretched muscles: Brachioradialis, extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris Less-stretched muscles: Supinator, brachialis, biceps brachii, extensor digitorum communis, extensor pollicis brevis, extensor pollicis longus, abductor pollicis longus Stretch Notes Tightness in the extensor muscles can cause tennis elbow, or pain in the lateral elbow during arm movements.

Therefore any activity that uses these muscles, such as keyboard work, racket sports, rowing, weightlifting, wheelchair sports, and rock climbing, can lead to overwork, hypertonicity, and tightness. Overworking 56 arms the extensor pollicis longus and brevis or the abductor pollicis longus can lead to conditions known as drummer boy palsy mainly the extensor pollicis longus and de Quervain syndrome mainly the extensor pollicis brevis and abductor pollicis longus. The beginner stretch is best for those who have a small range of wrist motion or severe pain when using the wrist. Once you gain more range of motion, however, you should do this intermediate stretch to reduce the problems that can arise from overworked wrist extensors. This stretch will also strengthen the afflicted muscles and start you on the road to prevention of further problems. The closer the hands are to the knees, the easier it is to keep the backs of the hands touching the floor.

The farther the hands are in front of the knees, however, the greater the applied stretch. For instance, both the wrist extensor muscles and the radial deviator muscles can be stretched simultaneously. First, assume the starting position by kneeling on the floor with the wrists flexed and the backs of your hands on the floor. Second, instead of pointing the fingers toward the knees, rotate the hands so that the fingers point medially fingertips point toward each other. Finally, stretch the desired muscles by leaning back buttocks to the heels while keeping the backs of the hands on the floor. hands Va r i a t i o n Wrist Ulnar Deviator and Extensor Stretch If you change the direction the fingers point, you alter the stretching emphasis on the forearm muscles. Second, instead of pointing the fingers toward the knees, rotate the hands so the fingers point laterally fingertips point away from the body on a line perpendicular to the midline of the body.

Interlock your fingers, with the palms pointing out away from the body. With the arms at shoulder level, straighten your elbows and push your palms out away from the body as far as you can. Muscles Stretched Most-stretched muscles: Flexor carpi radialis, flexor carpi ulnaris, pronator teres, palmaris longus Less-stretched muscles: Flexor pollicis longus, flexor digitorum profundus, flexor digitorum superficialis 58 Stretch Notes arms The flexor muscles easily become tight from repeated use of the arm or wrist in an awkward position or by bending the wrist while typing, using the phone, or operating a machine. Additional problems arise from working with the arm held away from the body or playing sports. The longer a person does any of these activities, the greater the risk of tightness and the greater the need to stretch these muscles. Flex both wrists and place the palms of your hands on the floor, hands shoulder-width apart. Muscles Stretched Most-stretched muscles: Brachioradialis, flexor carpi radialis, flexor carpi ulnaris, flexor digitorum profundus, flexor digitorum superficialis, palmaris longus Less-stretched muscles: Flexor digiti minimi brevis, flexor pollicis longus, pronator teres, brachialis, biceps brachii Stretch Notes The flexor muscles easily become tight from repeated use of the arm or wrist in an awkward position or by bending the wrist while typing, using the phone, or operating a machine.

The longer a person does any of these activities, the greater the risk of tightness and the greater the need for stretching these muscles. Unfortunately, the beginner-level exercise provides only limited stretch. As you increase your flexibility, you need to move to a more intense stretch, such as this intermediate one. The closer the hands are to the knees, the easier it is to keep the palms of the hands touching the floor. The farther the hands are away from the midline, the greater the stretch. To stretch both the wrist flexor muscles and the radial deviator muscles simultaneously, assume the starting position by kneeling on the floor, with the wrists flexed and the palms of your hands on the floor. Finally, stretch the desired muscles by leaning back buttocks to the heels while keeping the palms of the hands on the floor. For instance, both the wrist flexor muscles and the ulnar deviator muscles can be stretched simultaneously.

First, assume the starting position by kneeling on the floor, with the wrists flexed and the palms of your hands on the floor. Second, instead of pointing the fingers toward the knees, rotate the hands so the fingers point medially fingertips point toward each other. Stick your left arm out in front of you at shoulder height, with the elbow straight and forearm rotated so that the thumb side of the hand points up. Bend the wrist down so that the weighted end of the dumbbell points more forward, away from the body rather than up.

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Any violation or infringement will be considered and immediately removed upon confirmation. I am Rafia Malek, A professional Physiotherapist and willing to help and trying to reach people who are in need of physiotherapy related content. My posts are based on some well-known research, practical experience and books. There is always a room for improvement and we would like to consider your valuable inputs to make this blog better. feel free to reach us by contact us page. New Post. Stretching is common among athletes , they stretch before for warming up and after exercise in order to reduce the risk of injury and perform better Stretching is an important part of physical fitness Students pursuing physiotherapy has a separate subject based on stretching of all the muscles Stretching Anatomy by Arnold G. This book contains 86 stretches with well descriptive images and a complete visual guide You can see inside every stretch along with increased flexibility and improved muscular strength.

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Muscles Stretched Most-stretched muscle: Sternocleidomastoid. When a muscle has a high level of stiffness, however, you should use fewer simultaneous opposite movements. The partner gently pulls the elbow back and up toward the head, taking care not to pull suddenly or with great force. If it is difficult to refrain from bending the arms, place the hands closer to the hips. Keep the trunk as a straight unit; do not let the back curve. However, the pain is not limited to golfers and can affect other people such as carpenters, rock climbers, and massage therapists. Over time, as the muscles become more flexible, to keep the elbow locked you will need to grasp the doorframe above the level of the shoulder.

Nelson, Jouko Kokkonen. Sarcomeres are the basic functional contractile units of a muscle. Similar but opposite procedures would be used for the opposite side of stretching anatomy pdf free download body. The best way to prevent or stop this cycle is to stretch the anterior shoulder and chest muscles. This means you should stretch both the agonist muscles the muscles that cause a movement and antagonist muscles the muscles that oppose a movement or do the opposite movement. To reduce strain on the knees, change the point where you grab the doorjamb.