fitness first 2012 c exa flexibility presentation
DESCRIPTION
TRANSCRIPT
Flexibility: Achieving Great Movement
PRESENTED BY:Max MARTIN BAppSc (Hons) AEP
TODAY’S AGENDA
Why flexibility?The physiological basis of tightnessWhat does the research say?Flexibility assessmentFloor to ceiling flexibility specifics
Prescription Paradigms
Movement is a behaviourDeveloped, learned and adapted.
Faulty Posture or Movement is a SYMPTOM of dysfunction
Stabilisers typically become hypotonic/inhibited (weak) – ‘allowing’ faulty posture
Gross movers typically become hypertonic/facilitated (tight) – ‘driving’ faulty posture
Why weakness?
Muscle inhibition due to pain/injury
Muscle susceptibility – eg. VMO vs VL atrophy post surgery
Muscle inactivity in chronic postures – eg. Sedentary behaviours
CNS driven protection
Why do people get tight?
Sedentary lifestyleInjury and painRepetitious movementPoor nutrition and hydrationAge (accumulation of behaviours)Altered neuromuscular function
Why anatomical tightness?
Joint ROM can be limited by the following factors
1. Joint constraints
2. connective tissue (40%) – protective, inactivity,
hypertonicity
3. Neurogenic constraints (voluntary and reflexive) -
protective
4. Myogenic constraints – overload protective
tightness?
Or
gaining stability??
tightness weakness
antagonist
synergist
Upper Cross Syndrome
Lower Cross Syndrome
tightness weakness
antagonist
synergist
Clinical/Practical findings
Downward rotators of scaps!
Pec MinorLevator ScapulaRhomboids
Serratus AnteriorTraps
Upward rotators of scaps!
tightness weakness
antagonist
synergist
Hamstrings
Glute max
Hip Flexors• Psoas• Iliacus• TFL• Rec femLumbar Erectors
Glute max
TrA (+core)
Clinical/Practical findings
Pronation
Weakness!!
Stretching for Joint ROM
Harvey, 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.
Stretching and Performance
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
Shrier 2004
Let’s think about the design
• Stretching as part of warm up (Young & Behm 2003) prior to jumping tests - concentric & drop jump
• Five groups:1. control (no stretch)2. 4 min run3. passive stretch4. run & stretch5. run, stretch & practice jumps
Result:1. run 1.b) run, stretch & jump3. Run & stretch4. control5. Passive stretch
Effects of Stretching on DOMS:
Herbert & Gabriel (2002)• Pre or Post-exercise
stretching found to be ineffective in reducing DOMS
Injury prevention?Difficult to study – unreliable results
Hard to controlNeed very high intensity to produce risk of injury
Weldon (2003)• Pre-exercise stretching shown to be ineffective for reducing
injury risk• Highest quality studies showed poorest results
Massage & DOMS
Ernst (1998)• Post-exercise massage
shown to be effective in reducing DOMS
• Poor study quality
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
Massage & Joint ROM
Moraska (2005) • Pre-exercise massage
shown to improve ROM• Results short term
Self-Myofascial Release Reviews
None!
Superficial Front Line
Superficial Back Line
Spiral Line
Functional Front & Back Lines
Exercise and myofascial release
Exercise/movement is vital for myofascial release treatment
Resets neurological programming (ideal 30-60 secs post)
Both needed for permanent change
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
Warm 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
Practical programming
Prescription Paradigms
Joint by joint approach
Ankle
Foot
Knee
Hip
Lx Spine
Tx Spine
Scapula
GH Joint
Mobile
Stable
Stable
Mobile
Stable
Mobile
Stable
Mobile
Stiff
unstable
unstable
Stiff
unstable
Stiff
unstable
Stiff
Western Foot!!
PRESENTED BY:Max MARTIN BAppSc (Hons)AEP
@iNformMaxMartin Corrective Exercise Australia