Walsh Construction: Mobilize N' Flex
•Download as PPTX, PDF•
1 like•798 views
This workshop was presented to Walsh Construction in Seattle during their Safety Week in May 2014. New concepts about mobility along with nutritional support was discussed with this amazing crew!
Recommended
More Related Content
What's hot
What's hot (19)
Similar to Walsh Construction: Mobilize N' Flex
Similar to Walsh Construction: Mobilize N' Flex (20)
Recently uploaded
Recently uploaded (20)
Walsh Construction: Mobilize N' Flex
- 1. Mobilize & Flex May 2014 Dr. Brian Tiu Elite Chiropractic #2014SafetyWeek
- 2. Reason Why I’m Doing This 1. “Every single human being should have the ability to take care of themselves” 1. Health Resource
- 3. Advances in Stretching • Does not reduce muscle soreness • Static stretching, whether before/after exercise - does not prevent injuries - it may even cause injuries - reduction in blood supply • Static stretching decreases muscle performance • Static stretching does not increase strength or muscle gains
- 4. Factors That Influence Flexibility 1. Older muscles are stiffer due to structural changes that took place 2. Immobility will demonstrate stiffness over time (longer than four weeks) 3. Excessive training causes more crosslinking of collagen fibers; therefore, more stiffness 4. Excessive repeated muscle contractions causes high volumes of neural discharge – “ELECTRICAL FAULT” 5. Increase in temperature decreases muscle stiffness - can be environmental or friction - less stiff at 2:00 PM.
- 5. What Happens When You Stretch a Muscle? Muscles are NOT rubber bands: 1. Deformation occurs on the FIRST stretch, and after four stretches there is little change in ultimate length 2. It takes 12-18 secs to reach stress relaxation, so there is no need to hold a stretch for longer than 20 secs. 3. Changes occur as a result of the NERVOUS SYSTEM, NOT mechanical deformation.
- 6. The Electrical System of the Body
- 7. How Do We Protect It?
- 9. Why Dynamic Stretching? 1. Full body warm up, elongates the muscle 2. Increases core temperature 3. Engages the Power Plant & Electrical Circuits 4. Mobilizes joints and improve flexibility 5. Help decrease chance of injury
- 10. “90% of the stimulation and nutrition to the brain is generated by the movement of the spine.” - Dr. Roger Sperry (Nobel Prize Recipient for Brain Research) It’s TIME for us to get MOVING!
- 11. Halo Exercise
- 12. Forward Lunge With Lean
- 15. Knee To Chest
- 16. Rollover Into ‘V’ Sits
- 17. Groiners
- 18. Take Home Message... • STRUCTURE dictates function • Your BRAIN is wired for movement, not muscle • You CAN’T increase a muscles length by stretching it • Static stretching usefulness is severely limited • Dynamic stretching and mobility are more appropriate • To increase flexibility, adhere to specificity. 30 secs of static stretching in the position you are about to engage in • Keep warm ups short and to the point • If you want to change posture, detect it, correct it and be aware of it
- 19. Questions? Dr. Brian Tiu Elite Chiropractic www.elitechironw.com www.facebook.com/elitechironw www.twitter.com/drbriantiu
Editor's Notes
- Thank you for coming out tonight. Let me tell you why I’m here, and what I’m not going to do. I am going to give you some insight into a topic that should be important to all of us: Mobility for Safety
- I am doing this for a couple of reasons. The first reason is that I am guy that believes that everyone should have the ability to care for themselves before spending money to see a doctor. The second reason is that doctors are there to get the job done when these simple tools have failed. It’s the duty of the doctor to take on tough cases. I would like you to look upon me as a resource. If and when a challenging health issue comes up it is my hope that my name will be the first thing that you’d think of when you are chit chatting about a health issue. Here’s what I am NOT going to do: Unlike some of my other healthcare colleagues that beg to do health presentations. I am not going to hit you with any special offers or pressure you to sign up for a “once-in-a-lifetime” special. At the end of my presentation, I am going to give you a “thank you” gift for letting me speak to you. These goodie bags include a sport bottle, tshirt, our latest newsletter and a gift certificate for savings off our structural chiropractic examination fee. .
- http://www.t-nation.com/free_online_article/most_recent/stretching_is_bs http://www.builtlean.com/2011/04/06/dynamic-stretching-routine-best-full-body-warm-up/ Static Stretching is taking a muscle and stretching it to its farthest point and holding that position Muscle soreness has to do with trigger points and cross linkage in the muscle itself, also remember that Look at the primary source first before you look into the secondary conditions. Would you rather put a cement on the “cracked” wall or would you rather fix the underlying structural shift in the foundation of the building? Your body has a protective mechanism, it will not allow you to stretch a muscle longer – there’s a circuit breaker Static stretching decreases blood flow, like the heart there’s a maximum stretch allowed Your brain is wired for movement, not muscles We always train for functional movement, not isolation. We do not want to mobilize muscles, we want to mobilize movements
- Mobility drills twice a day especially at 2pm Circuit breaker – protection from electrical fault As we age, soft tissue (muscles, ligaments, joints) get stiffer – hence, hydration is a must You have to be constantly moving.
- No advantage in stretching too long. If you want to stretch it should be at the end of what you do NOT before what you do. (If you are about to lay the foundation When you think of a tight muscle..do you think its short or long? When we stretch a tight muscle, we always assume that it is tight because we think it is shortened and needs to be lengthened BUT this is not always the case. When you chronically have a “tight” muscle, don’t always assume that it is short and needs to be lengthened. In this scenario the hamstrings don’t need to be stretched, they are over lengthened already. To release the strain on the hamstrings here, the pelvic position needs to be corrected into its normal range. 2 things to consider: releasing the tension of the tight hip flexor or the pelvis positioning – by doing so will help relieve the hamstring tension. Rather consider your whole structure and what needs to change to relieve the tightness.
- Generation – power plant Transmission – nerve and spinal cord Distribution – tiny nerves/nerve endings The entire system is protected or encased in bones to protect it. Any structural shift can send electrical fault signals.
- Glucosamine POTASSIUM Sulfate is better than HCL - sulfate assists in the production of cartilage - will take at least 8-12 wks to assist in pain reduction vs 2 wks for tylenol, nsaids - research says effective between ages of 18-35 yo - protective - for people older, it helps protect joint and alleviates pain symptoms - required? nope..just recommended - 1500 mg daily Fish Oil - REQUIRED - DHA for brain development and connections - EPA for nerve protection and regeneration - Decrease inflammation, “oil” the joint - 500 mg DHA + EPA to avoid deficiency - 1000 mg DHA + EPA to for proactive support - 2000 - 4000 mg DHA + EPA for high intensity support - when it comes to this spend a little extra money
- http://www.pponline.co.uk/encyc/flexibility-and-stretching-the-science-behind-the-importance-of-keeping-flexible-332 Moving the specific muscle to its full, exaggerated motions Moving parts of your body and gradually increasing reach and speed of movement or both They are controlled, no bouncy, no jerky movements.
- Dynamic stretching is good for pre-movement or pre-competition warm up by increasing flexion in the joints and increasing temperature Static stretching can be used as a warm up. However, it will slow you down for an hour. The best way to improve overall flexibility is static stretching for appx 30 seconds.
- DC – detect and correct – that’s what it stands for