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Fitness first 2012 c exa flexibility presentation


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Fitness first 2012 c exa flexibility presentation

  1. 1. Flexibility: Achieving Great Movement PRESENTED BY: Max MARTIN BAppSc (Hons) AEP
  2. 2. TODAY’S AGENDA Why flexibility? The physiological basis of tightness What does the research say? Flexibility assessment Floor to ceiling flexibility specifics
  3. 3. Prescription ParadigmsMovement is a behaviour Developed, learned and adapted.Faulty Posture or Movement is a SYMPTOM ofdysfunctionStabilisers typically become hypotonic/inhibited (weak)– ‘allowing’ faulty postureGross movers typically become hypertonic/facilitated(tight) – ‘driving’ faulty posture
  4. 4. Why weakness?Muscle inhibition due to pain/injuryMuscle susceptibility – eg. VMO vs VL atrophy post surgeryMuscle inactivity in chronic postures – eg. Sedentary behavioursCNS driven protection
  5. 5. Why do people get tight?Sedentary lifestyleInjury and painRepetitious movementPoor nutrition and hydrationAge (accumulation of behaviours)Altered neuromuscular function
  6. 6. Why anatomical tightness?Joint ROM can be limited by the following factors1. Joint constraints2. connective tissue (40%) – protective, inactivity, hypertonicity3. Neurogenic constraints (voluntary and reflexive) - protective4. Myogenic constraints – overload protective
  7. 7. tightness? Orgaining stability??
  8. 8. synergisttightness weakness antagonist
  9. 9. Upper Cross SyndromeLower Cross Syndrome
  10. 10. Clinical/Practical findings synergisttightness weaknessPec MinorLevator Scapula antagonistRhomboids Serratus Anterior Downward Traps rotators of scaps! Upward rotators of scaps!
  11. 11. Clinical/Practical findings synergist Glute maxtightness weaknessHamstrings Hip Flexors • Psoas antagonist • Iliacus Glute max • TFL • Rec fem TrA (+core) Lumbar Erectors
  12. 12. PronationWeakness!!
  13. 13. Stretching for Joint ROMHarvey, Herbert & Crosbie (2002)13 studies of poor to moderate scientific qualityVarious stretching methods used• Range Of Motion (ROM) gains on average of 8%• tighter muscles greatest measured improvements.• Consistency of >3weeks for ‘plastic’ changes.
  14. 14. Stretching and PerformanceShrier 2004 Pre Exercise Stretching: •Detrimental to isometric force, isokinetic torque and jumping height •One study found benefits for running economy •Of four studies related to running speed: –1 was found to be positive – 1 found stretching detrimental –two showed no effect Regular Stretching •7/9 studies showed positive effects upon various performance parameters, with none showing detrimental effects
  15. 15. Let’s think about the design• Stretching as part of warm up (Young & Behm 2003) prior to jumping tests - concentric & drop jump• Five groups: Result: 1. control (no stretch) 1. run 1.b) run, stretch & 2. 4 min run jump 3. passive stretch 3. Run & stretch 4. run & stretch 4. control 5. run, stretch & practice jumps 5. Passive stretch
  16. 16. Effects of Stretching on DOMS:Herbert & Gabriel (2002)• Pre or Post-exercise stretching found to be ineffective in reducing DOMS
  17. 17. Injury prevention?Difficult to study – unreliable results  Hard to control  Need very high intensity to produce risk of injuryWeldon (2003)• Pre-exercise stretching shown to be ineffective for reducing injury risk• Highest quality studies showed poorest results
  18. 18. Massage & DOMSErnst (1998)• Post-exercise massage shown to be effective in reducing DOMS• Poor study quality
  19. 19. Massage & Performance Hennings (2001)  Improvements to muscle endurance and power  No effect upon MVC, stride length, submax running  No effect when massaged between exercise bouts
  20. 20. Massage & Joint ROMMoraska (2005)• Pre-exercise massage shown to improve ROM• Results short term
  21. 21. Self-Myofascial Release Reviews None!
  22. 22. Superficial Front Line
  23. 23. Superficial Back Line
  24. 24. Spiral Line
  25. 25. FunctionalFront & Back Lines
  26. 26. Exercise and myofascial releaseExercise/movement is vital for myofascial release treatmentResets neurological programming (ideal 30-60 secs post)Both needed for permanent change
  27. 27. Practical programming Look at what is short-tight and facilitated (assess!!) Address Right/left and front/back imbalances Consider performance effect of chosen modality  Stretch if trying to ‘relax’ certain muscle  Stretch for the ‘stiff’ post SMFR > tissue and joint mobility  SMFR to low-tone, ‘floppy’ client  Trigger point release will reset muscle function
  28. 28. Practical programmingWarm up: Self-myofascial release Activation exercises (+ mobilisers) Dynamic warm up with progressive loading  (jog, add speed and direction change, dynamic stretch, agility, skill)Cool Down Decrease metabolic load for waste product clearance Slow dynamic stretching movements SMFR Static stretching later
  29. 29. Joint by joint approachFoot Stable unstableAnkle Mobile StiffKnee Stable unstableHip Mobile Stiff Western Foot!!Lx Spine Stable unstableTx Spine Mobile StiffScapula Stable unstableGH Joint Mobile Stiff Prescription Paradigms
  30. 30. @iNformMaxMartin Corrective Exercise Australia PRESENTED BY: Max MARTIN BAppSc (Hons)