We're going to stretch the adductors. So there's a couple different ways of doing it.
This is one of the ways.
You place her foot just by her knee
and a little stretch on the adductors and you're going to meet my resistance. One
two three four
five six.
Stretch a little bit more.
Again. One
two three
four five
six. Stretch a little bit more.
One more time. One two three four five
six, relax.
So that's the adductors and we're doing
autogenic. Good.
So you got the gastroc. It's best to have the knee
fully extended.
So I'm using my thigh to create a stretch in the gastrocs and the soleus.
So I'm going to take it to a stretch, a little bit
into a stretch, and I'm going to
push my thigh more so in order to have a resistance.
So when I push this way just meet my resistance. Ready? One two three four five
six, relax.
Then I just flex my knee a little bit and I stretch a little bit more.
And we're going to do six to eight seconds again. One
two three four five
six, relax.
I'm going to take it a little bit further. Is that comfortable? Great.
One more time. One two three four
five six, relax.
And now I'm going to flex my knee some more and take it to the new length.
And hold it at this position for 30 seconds if I choose to.
So we're going to stretch the six lateral rotators and you think,
what might come to mind is the piriformis.
So we're going to do medial rotation because the lateral rotators obviously laterally rotate.
So we're going to place the hand on the innominate bone,
we're going to rotate out until we feel resistance and I'm going to pull out this direction and have
Meghan meet my resistance. Ready? One two three four five
six, relax. A little bit further. Again. One two three
four five six, relax.
A little bit further. One two three four
five six, relax.
And stretch to a new position.
Great.
We're going to do the peroneal
muscles along here, the fibularis muscles. So the evert the foot
and I'm going to invert the foot
to stretch them. So I'm going to move to a point where I feel a stretch
and I'm going to
ask her to push in this direction.
So meet my resistance. One two
three four
five six, relax. Take a little bit more. Again. One two
three four
five six, relax.
A little bit further and one more time. One two three four
five six, relax. And stretch. Comfortable there? >>Yep. >>Great.
Okay.
We're going to stretch the QL, which runs in through this region of the lumbar spine.
So I'm going to stretch a little bit.
And to contract the QL
I'm going to ask Meghan to meet my resistance. I'm going to pull with my left hand towards me. Ready? One
two three four
five six, relax. And again.
One two three four five
six, relax. And one more time. One
two three four five
six, relax. And then I'm going to stretch to a new position. Good.
So we're going to do the soleus muscle. To take the gastrocs out
I have to flex this to 90 degrees.
So I'm going to apply a stretch,
take it to a point where it stretches and do six to eight seconds. And again we're
going to be doing the soleus, so this is autogenic.
Okay, meet my resistance. One two
three four
five six, relax. I'll take it a little bit further.
You're comfortable there? Again. One
two three four five six, relax. A little bit further. Okay?
And one more time. One two three
four five six, relax. And take it
to a new length.
If I choose to I can hold it for 30 seconds.
Now since I'm here I'm going to show you reciprocal.
Now reciprocal for this, the opposite
of
plantarflexion, dorsiflexion. So tibialis anterior would be a good one to do.
So what I'm going to do
is take it into a bit of a stretch
and I'm going to say, "I'm going to pull up this way,
meet my resistance." Okay. One two three
four five six, relax.
Take a little bit more of a stretch. Again. One two three four
five six, relax.
A little bit more of a stretch, remember
we're doing reciprocal, so we're having to contract the tibialis anterior by
pulling your foot down,
or up towards the ceiling I should say.
One more time. One two three four
five six, relax.
And take it to a new length. Okay.
So we're going to do tibialis posterior.
And it does plantarflexion and
inversion.
So we're going to push up and go evert
in this direction. So I'm going to take you up to a little stretch and I'm going to push,
meet my resistance. And I'm pushing and pushing in this direction. One
two three
four five six, relax.
A little bit more of a stretch. One more time.
One two three four
five six, relax.
A little bit more of a stretch. Again. One two
three four five six, relax.
And take it to a new length. And if I choose to I can hold it there for 30 seconds
or just about ten seconds would do.
We're doing the tibialis anterior.
It does dorsiflexion
and inversion.
So what we're going to do is I'm going to
take it into plantarflexion and evert the foot
and I want Meghan to resist my movement. I'm going to pull down,
just resist my movement. Ready? One two three four five
six, relax. Now take a little bit more stretch here. Again. One two three four
five, relax. Now a little bit more stretch. And one more time. One two three four
five six and relax. And I'm going to stretch that.
Hold that for 30 seconds. Give it a nice
long stretch
and affect some of the connective tissue as well as the muscle..