HI and welcome to the final week of PNF stretches and the final stretch-of-the-week for the year. Our last stretch is focusing on the latissimus dorsi muscles which help with extension and flexion of the arm and shoulder. It forms part of the posterior axillary border and is used in many activities in which the arm moves from overhead downwards such as swimming and rock climbing. This particular stretch mimics the 'lat pull down' action used to strengthen the lats and increase the range of motion in flexion and external rotation of the humerus.

To do this stertch the stretcher is prone with their arms outstretched and externally rotated, like in a diving position. This is the lats end of range position. The partner grasps the stretchers wrists and directs the stretcher to pull against the partner internally rotating their arms and engaging the lats bilaterally. After this isometric pull the stretcher should relax and breathe in deeply. On the exhale the stretcher should attempt to reach further forward and rotate their arms more laterally in order to deepen the stretch.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Image from http://anatomy.askthetrainer.com/latissimus-dorsi-muscle.html

Hi and welcome to this week's stretch-of-the-week. This week we continue with muscles of the back with the quadratus lumborum originating at the iliac crest of the pelvis and reaching to the 12th rib and transverse processes L1-L5.  The quadratus lumborum is always involved in lower back pain which can lead to disk problems and misalignment of the lumbar vertebrae. It has fibres that run vertically and in two diagonals however this particular stretch utilises the vertical fibres primarily, which does make up the bulk of the muscle. To gain the most benefit out of this stretch I suggest you do a few hip abductor stretches first.

To do this stretch the stretcher is lying on their left side with their right leg hyperextended off the edge of a table. Make sure their hips remain stacked vertically on top of each other and reach their right hand over their head. The partner stands behind the stretcher and crosses their hands so their left hand is against the stretchers hip and their right hand is spread wide across the rib cage. The stretcher needs to then bring their hip and ribs towards each other, this may need to be broken into seperate movements before the stretcher can move them at the same time. Once they have the hang of it the stretcher should begin slowly and try to bring the top of their hip and their rib cage together as the partner provides matching resistance. The stretcher should then relax and inhale deeply. On the exhale the stretcher should try and push their foot towards the floor to deepen the stretch.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Image from www.exrx.com

Hi and Welcome to this week's Stretch-of-the-Week. This weeks topic is the rhomboid muscles, both the minor and major rhomboid muscles are stretched simulaneously providing relief to tenderness. The rhomboids are commonly overstretched in people with rounded shoulders, this is due to the pectoralis muscles pulling on the the shoulders forcing them forward. If you suffer from this condition stretching the pectoralis muscles in conjunction with strengthening the rhomboids can help treat the condition. But people who experience pain due to trauma, job-related injury or postural stress should remember the importance of stretch in the pain-free zone at all times.

To do this stretch the stretcher lies supine with their arm flex at the elbow and their humerous brought across their chest as far as possible. the partner should place one hand on the stretchers elbow and reach under their back with the other hand to have a firm hold on their back. the stretcher should slowly try and pull their scapula towards their spine as the partner provides matching resistance and ensure the stretcher breathes normally throughout the stretch. The stretcher should then relax and inhale deeply and on the exhale the stretcher should pull their arm across their chest further and increase the rhomboid stretch.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).
Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching
Images from nicktumminello.com