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The McKenzie protocol also now includes flexion protocols and stresses the importance of differentiating whether flexion or extension improves patient's symptoms. As a result, McKenzie principles are used by many physical therapists in the treatment of low back pain, whereas Williams Exercises are no longer taught as a physical therapy protocol.
Dynamic stretches are done to warm up before a workout and static stretches are done to cool down. Stretching reduces injury risk, relieves sore muscles and increases flexibility.
Flexion and extension describe the basic ways your body moves at its joints. Here's what that means for your workouts and training.
Stretching can be dangerous when performed incorrectly. There are many techniques for stretching in general, but depending on which muscle group is being stretched, some techniques may be ineffective or detrimental, even to the point of causing hypermobility, instability, or permanent damage to the tendons, ligaments, and muscle fiber. [7]
Active stretching stimulates and prepares muscles for use during exercise. Active stretches not only stretch the muscles and tissues, but prepares the muscles for the action by activating and warming them up or a stretch that requires you to retain a posture without any help other than the strength of your agonist's muscles is known as an ...
Bridging exercises are done with a flexed knee to lessen the stretch on the hamstring (a knee flexor) and focus the hip extension work on the gluteus maximus. In that same respect, the reduced knee flexion makes plantar flexion work comparable to a seated calf raise, due to the lessened stretch on the gastrocnemius (like the hamstring, also a knee flexor).
Plantar flexion: One of the most popular lower leg muscle stretches is the step standing heel raises, which mainly involves the gastrocnemius, soleus, and the Achilles tendon. [41] Standing heel raises allow the individual to activate their calf muscles by standing on a step with toes and forefoot , leaving the heel hanging off the step, and ...
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