ESSENTRICS TRAINING SERIES STUDY GUIDE LEVEL 3 FLEXIBILITY & THERAPEUTIC EXERCISES

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Andra Gregory
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1 EQUIPMENT: Cnsider hw each piece f equipment can be used t mdify varius Essentrics exercises: Hw des the piece f equipment affect the muscle length, angles and verall muscle tensin? Think in terms f gemetry f the musculskeletal system in relatin t the attachment pints f the muscles. Which techniques des each piece f equipment help us t perfrm? Hw des the piece f equipment change the alignment f the skeletn t relieve tensin frm the muscle? Remember, nce the muscle is relaxed, then we can begin t stretch the muscle. Why d sme peple need t use these pieces f equipment while ther peple d nt? MODIFICATIONS: Review the Flexibility and Therapeutic exercises and psitins in the Level 3 manual and analyze hw smene with tight, weak r imbalanced muscles might struggle t execute the exercise crrectly and safely. Fr each exercise/psitin, analyze the anatmy invlved that wuld restrict a mvement frm being prperly executed and determine which muscles wuld be weak r tight. Hw wuld yu mdify the psitins within the exercise t help smene with muscular imbalances execute the exercise crrectly and safely? Changing the psitin f the limbs, t relieve stress frm the jints and tensin frm the muscles will make the exercise safer and easier t execute. Examples: bending the knees, lwering the arms, reducing the turnut f the feet. Fr each exercise r psitin, which techniques culd be used t help execute the exercise safely and effectively fr smene wh is in pain, r has limited mbility? Refer t Table f Techniques (page 2), always use techniques frm each categry. What effect wuld a technique have n the neurmuscular system? Cnsider muscle insertins and muscle tensin EXERCISES & SEQUENCES: When teaching the Level 3 flexibility & therapeutic exercises and sequences: Cnsider cmmn mistakes: hw might smene d an exercise incrrectly r safely? The first 2-4 cues yu make shuld address cmmn mistakes and/r hw t d the exercise as safely as pssible. The bjective f this level is flexibility, rehabilitatin and healing. The techniques yu use within the exercises shuld help yu accmplish these bjectives. Shw mdificatins and examples f hw nt t d the exercises while yu are teaching. Be able t effectively articulate and cue prper techniques, frm, safety, awareness and where yur clients shuld feel the exercise. Use music as a tl t cntrl the speed and temp f the exercise and help t release tensin frm the muscles. ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 1

2 TECHNIQUES: At this level in yur certificatin yu shuld have a clear understanding f hw t use the fllwing techniques t achieve a desired bjective. JOINT MOVEMENT TECHNIQUES Defined as: a technique that invlves mvement within a stretch NEUROMUSCULAR TECHNIQUES Defined as: a technique used t trigger a respnse in the nerves and muscles POSITIONAL TECHNIQUES Defined as: a technique used t psitin the bdy t ensure crrect lad path Mvement Within a Stretch PNF (Glgi tendn reflex) Neutral C Rtatin Within the Jint End f the Stretch (mytatic reflex) Neutral Elngatin Rtatin f the Jint Resistance Turnut Mvement f the Jint Deep Breathing Alignment Overextensin Imagery Shrt Lever / Lng Lever Pulling-Up Pulling-Out Islatin One-Directinal Stretch Tw-Directinal Stretch Ballistic Istnic Cntractins: cncentric & eccentric Ismetric Cntractin Relaxatin Agnist / Antagnist Lever Stretch: self-assisted + withut assistance NEUROMUSCULAR TECHNIQUES: In level 3, yu are expected t have a thrugh understanding f hw t wrk with the neurmuscular techniques t achieve a desired tensin in the muscles. Fr Flexibility and Therapeutic exercises, it is imprtant t fcus n techniques that will allw the muscle t relax t prmte circulatin, lsen up stiffened cnnective tissue, and allw fr pliability in the muscle. Relaxatin: Relaxatin is a very pwerful technique that is essential fr healing, increasing flexibility, and wrking with cnnective tissue. Relaxatin can be achieved thrugh cueing, breathing, PNF and use f imagery. Review Classical Stretch Seasn 11, the Age Reversing Wrkuts and the Pain Relief Wrkuts fr effective relaxatin cues and reference n hw t use this technique effectively. ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 2

PNF- Prpriceptive Neurmuscular Facilitatin: cntract- release- relax- stretch PNF is an effective way f using the glgi tendn reflex t assist in muscular relaxatin.

3 PNF- Prpriceptive Neurmuscular Facilitatin: cntract- release- relax- stretch PNF is an effective way f using the glgi tendn reflex t assist in muscular relaxatin. The Glgi tendn reflex perates as a prtective feedback mechanism t cntrl the tensin f an active muscle by causing relaxatin befre the tendn tensin becmes high enugh t cause damage. PNF, can be used with almst every muscle during almst every exercise t aid the muscle in relaxatin. End f the Stretch: Ging t the end f the stretch can trigger the mytatic reflex a prtective mechanism that cntracts the muscle t resist stretching. The muscle cntractin activated by the mytatic reflex will subside and we will be able t stretch further; hwever, if we are wrking with a client wh is in pain r has very tight muscles, it is ideal t avid triggering a reflex that causes muscle cntractin when trying get yur client t relax t stretch. Fr smene wh is very tight r in pain, we can effectively increase their mbility by mving slwly thrugh a cmfrtable range f a mtin t gradually increase that range. Ging t the end f the stretch increases the length f the lever. As we knw frm Level 1, the lnger the lever the heavier the lad, meaning the muscles have wrk harder t supprt a heavier lad. While this is an excellent strengthening technique, it will nt be as effective if we are trying t relax r release tensin frm a muscle. In Level 3, the fcus is n flexibility and healing. Using the end f the stretch technique must be dne in mderatin. ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 3

4 ANATOMY STUDY GUIDE There are many anatmy surces, bks, and nline r live curses t help yu learn the relevant anatmy fr level 3. We recmmend using the app Essential Anatmy 5, alng with the muscle app add n (all tgether arund 40.00$) t study the fllwing muscles, rigins, insertins, and actins. Essential Anatmy 5 evidently displays the directin f the muscle fibers s that yu can interpret which directin the muscles are mving as the muscles shrten (cncentrically) and lengthen (eccentrically). This app als shws vides f specific muscle actins t give yu a better idea f the mvement invlved. Muscles run in varius directins envelping the skeletal system crssing ver ne r tw jints. It is yur jb t determine which f the fllwing muscles are mn-articular (crssing nly ne jint) r bi-articular (crss tw jints). While it is imprtant t understand the basic skeletal system t understand which bne the muscle is attached t, it is nt necessary t describe the specific bny landmark- yu may pint exactly where it is attached and indicate which part f the bne. T effectively stretch a muscle, yu shuld knw where a muscle starts and finishes. Remember that tendns cnnect muscles t bne and that tendns and cnnective tissues are nt as flexible as muscles. Sme f the fllwing muscles may belng in mre than ne f the fllwing categry, this is just t help yu understand the general idea f which muscle grups belng where. It is the functin f the muscle yu shuld be mst cncerned abut. Applicatin: Hw wuld each f the fllwing muscles functin in an Essentrics exercise? Hw wuld yu lengthen a muscle? Hw wuld yu shrten a muscle? Which muscles need t release t d an Essentrics exercise/ mvement? Which muscles need t engage t d an Essentrics exercise/ mvement? ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 4

5 SKELETON: - Cranium - Clavicle - Scapula - Humerus - Radius - Ulna - Carpals - Phalanges - Vertebrae - Cervical Spine - Thracic Spine - Lumbar Spine - Sacrum - Pubis, Ilium, Ischium - Femur - Patella - Fibula - Tibia - Tarsals - Metatarsals TOP THREE MUSCLES 1) Back: - The Erectr Spinae Muscles (I Lve Spinach- Ilicstalis, Lngissimus, Spinalis) - Rhmbids, Trapezius - Splenius Capitis, Spinalis - Quadratus Lumbrum 2) Sides: - Latissimus Drsi (partially sides/ back) - Triceps, biceps - Serratus - Rtatr cuff muscles, deltids - Intercstal Muscles ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 5

6 3) Frnt: - Rectus Abdminis - Transversus Abdminis - Internal/ External Abdminal Oblique s - Pectrals - Diaphragm BIG FOUR MUSCLES. 1) Insides: - Adductr grup - Pectineus - Gracilis. 2) Outsides: - Gluteus medius/ minimus - Tensr Fasciae Latae - Sartrius (utside/ inside) - Ilitibial Tract. 3) Frnt - Rectus Femris - Vastus Medialis - Vastus Lateralis - Vastus Intermedius - Psas - Iliacus. 4) Back - Biceps Femris - Semitendinsus - Semimembransus - Gluteus Maximus Secndary: - Tibialis - Ft extensrs - Gastrcnemius - Sleus - Achilles tendn (nt a muscle) ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 6

7 Recmmended Vides: Yu d nt need t memrize the infrmatin in these vides, but yu shuld understand the basic cncepts. FUNCTIONS OF THE NERVOUS SYSTEM The bdy is cntrlled by the brain. Every mvement we make whether vluntarily, r nn-vluntarily starts with the brain. T effectively understand the human bdy and hw we use the neurmuscular techniques in Essentrics we need t understand hw the brain wrks. Remember that the primary functin f the brain and nervus system is t prtect us and keep us alive. physilgy/nervussystem-intrductin/v/mtr-unit MOTOR UNIT S yu decide t lift yur arm. What happens after that? What happens if yu can t lift yur arm- what isn t happening? Why d ur muscles shrink and hw d we prevent atrphy? physilgy/nervussystem-intrductin/v/mtr-unit MUSCLE STRETCH REFLEX Yu must be aware f reflexes and hw they impact ur muscles and jints. This vide des nt specifically refer t PNF (Glgi Tendn reflex) r the Mytatic reflex but it des describe why these reflexes happen. Understanding hw the reflexes wrk will help yu t be able t use the reflexes t cntrl the tensin in the muscles. physilgy/nervussystem-intrductin/v/muscle-stretch-reflex ANTAOMY OF A MUSCLE CELL Overview f hw the muscle fibres are structured starting at the full muscle dwn t the mst basic unit f cntractin. Use this vide as a reference when bserving the anatmy f muscle fibres t visualize hw the muscles cntract and shrten. Lk clsely at which directin the muscle fibres fr a muscle run in and yu will immediately knw exactly hw the muscle is designed t functin. ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 7

8 MYOSIN AND ACTIN The tw prtein filaments that are the basis f mvement in ur skeletal muscles. Use yur fingers t visualize the mysin and actin sliding past ne anther. Visualize what wuld happen if there was nly a limited mvement in this basic cellular level and hw that might affect the bdy. LIGAMENTS, TENDONS AND JOINTS Essentrics is a fitness prgram designed t prtect ur ligaments, tendns and jints. T prtect them, and keep them safe we must learn their functin, range f mtin and hw much mvement they are designed fr. Put it all tgether: CRASH COURSE: SKELETAL MUSCLES THE FUZZ SPEECH After watching the previus vide watch this vide and think abut the mvement f the muscles, mysin and actin and hw the fuzz applies t this mvement. What wuld happen if there was n sliding actin? What wuld happen if there was nly a limited sliding actin? RECOMMENDED ONLINE COURSES/RESOURCES: EssentrialAnatmy3 ESSENTRICS TRAINING SERIES STUDY GUIDE FLEXIBILITY & THERAPEUTIC EXERCISES 8

BROCKTON AREA MULTI-SERVICES, INC. MEDICAL PROCEDURE GUIDE. Date(s) Reviewed/Revised:

BROCKTON AREA MULTI-SERVICES, INC. MEDICAL PROCEDURE GUIDE. Date(s) Reviewed/Revised: Page 1 f 6 Subject: Range f Mtin Exercises Date Develped: 4/2010 PROTOCOL FOR: All trained staff PURPOSE: Range f Mtin (ROM) exercises are very imprtant if an individual has t stay in bed r in a wheelchair.