You measure arm stretches primarily by assessing the range of motion achieved during the stretch. Here's how, drawing from the provided YouTube video reference:
Measuring Shoulder Stretches
The video excerpt focuses on a specific shoulder stretch as a demonstration. While it doesn't explicitly state measurement techniques, it visually shows how to perform a test to assess the shoulder's flexibility:
- The Zipper Test: The student reaches one hand over the same shoulder, down the back as if they are trying to pull up a zipper or scratch between their shoulder blades. This tests shoulder flexibility and range of motion.
Measuring Other Arm Stretches:
While the video focuses on the zipper test, here are some additional ways to measure different types of arm stretches:
1. Measuring Shoulder Mobility
* **Reach Across Body:** Extend one arm straight out in front of you, then reach it across your body towards the opposite shoulder. Measure the angle the arm reaches across or note how far across you can comfortably stretch.
* **Arm Circles:** Measure the diameter or scope of the arm circle. Note if there are limitations.
* **External and Internal Rotation:** Measure the range of rotation of your shoulder. These rotations are measured by movement away from the body (external) and towards the body (internal), usually with a goniometer, although visual assessment is helpful.2. Measuring Bicep & Tricep Stretches
* **Bicep Stretch:** Extend the arm straight out, palm up, and note any limitation or discomfort. If you reach the hand towards the floor, measure the angle.
* **Tricep Stretch:** Reach the hand behind the head and down the back, noting how far you can move your hand down the spine.
* **Elbow Extensions:** Measure the angle of the elbow extensions.3. Measuring Wrist & Forearm Stretches
* **Wrist Flexion & Extension:** Measure the angle of flexion or extension of the wrist.
* **Forearm Rotation:** Measure the degree to which you can rotate your forearm, with the elbow bent at 90 degrees and the palm facing up or down.General Measurement Principles:
- Visual assessment: Often, you can visually assess how far you can stretch by noting the position of your limbs.
- Using a goniometer: A goniometer measures the range of motion in degrees at a specific joint and is used by professionals for accurate measurement.
- Comparing sides: Compare the stretch on both sides of your body to identify any asymmetries.
- Comfort level: The most important factor is to perform stretches comfortably and to never push past any point of pain.
Importance of Accurate Measurements
- Progress Tracking: Measurements help track your improvement over time.
- Identifying Limitations: Helps identify imbalances and mobility issues.
- Personalized Adjustments: Allows you to adjust stretches to focus on specific areas.
