Poor biomechanics. The Power of i 2 Iso-Integration. ! E. Evaluate Patho-mechanics. ! A. Activation and Rehab Drills. Interactive Lecture Plan

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1 The science and art of optimizing biomechanics to enhance muscle development and reduce pain ULRIK LARSEN APA Sports Physiotherapist Rehab Trainer CEO & Founder The Power of i 2 Iso-Integration Isolating Stability Musculature during Integrated Movement Interactive Lecture Plan! Poor Biomechanics and Movement Patterns! Introducing Iso-integration (i 2) as a Corrective Exercise Tool! 4 Classic Client Challenges! 4 i 2 Drills The FIVE R..E..H..A..B Skills for PT s! R. Risk Assessment! E. Evaluate Patho-mechanics! H.Hands-On Loosening Procedures! A. Activation and Rehab Drills! B. Blend into Training! What s the primary Problem faced by PT s when they train clients? Poor biomechanics 1

2 .PAIN! Clients have NO IDEA! Poor Biomechanics and Body Awareness Tricky Learning Environment (Gym / Outdoors) History of injury Poor Lower Limb Biomechanics!..leading to PAIN and injury from training! Frustration for PT and Client! No shows! Multi-factorial in cause Daily standing and walking habits Asymmetry from dominance Previous injury extremely important Posture type Sports played now and in the past Repetitive actions at work History of Muscle Retraining! Endless research and debate over the last 50 years! Muscle retraining seems to be the holy grail of how to overcome musculoskeletal injury, chronicity and recurrence of injury.! Main professions involved have been Physiotherapists / Physical Therapists / Exercise Physiologists / Corrective Exercise / Strength & Conditioning Specialists. Two main categories:! the isolationists! the integrationists 2

3 Isolationists - Physiotherapists! The whole muscle retraining scene changed in the late 80 s and into the 90 s with the research of University of Qld group into isolation of inhibited musculature.! Big names in the very specific muscle isolation scene are Comerford, Hides, Jull, Hodges, Magarey, Richardson, Saunders, Sapsford and others from Australia. Integrationists Corrective Exercise Specialists! Last 20 years :proliferation and evolution of what began as the Chek concept and method! Focusing on more complex tri-planar movement based exercise for the purpose of injury prevention, functional strength and performance enhancement. The Space in-between! Big Players in the Functional Movement / Integration scene: Paul Chek Primal Patterns of Movement Gary Gray Father of Function Gray Cook Ian O Dwyer Fascial Planes Michael Dalcourt Viper Mike Reinold, Eric Cressey, Mike Boyl Etc!! Some from America and Europe have forged new ground in the last 10 years! Attempting to bridge the Rehab-gap! Greg Ruskoph Muscle Activation Techniques! Gray Cook Reactive Neuro-muscular Techniques! Phil Page, Leon Chaitow, etc with Proprio-ceptive Neuromuscular Facilitation (PNF) Techniques! And now i 2 Iso-Integration Isolating Stability Musculature during Integrated Movement Why do it?! Remove pain! Experiment and try it!! Neutralize forces destroying the joint through poor alignment, over-use and imbalance! Injury prevention during exercise! Better proprioception ( feel )! Better biomechanics = train harder 3

4 How does tubing work?! Stimulates Rotary torque around the joint in a direction counter to the muscle imbalance! Isolates and Activates local stability muscles (Type 1 fibres) that are NOT position-dependant! Gentle tension maintained during whole movement! Extremely practical applications You need! Powerful tools during exercise! Complete control until they are rightly habituated: automatically move correctly! Rapid subconscious change within the neuro-muscular system! Exercises Easy to do correctly Easy to take home Lower Limb Muscle Imbalances! Volumes within the brain altered! Favours strong and short muscles on the surface! Forgets subtle deeper stability muscles! Gradually creates length-tension changes within the structure of muscle! DOMINANCE vs Inhibition Lower Limb Muscle Imbalance Patterns! TFL > Glut Medius / Deep Hip External Rotators! Hamstrings > Glut Max! TFL > Iliopsoas! Adductors > Gluteals! Lateral > Medial Quadriceps (VMO)! Hamstrings > Quadriceps! Gastrocnemius > Soleus! Peroneus > Tibialis Posterior #1 Worn out grotty knees 4 CLASSIC CLIENT PROBLEMS and 4 (i 2) DRILLS to FIX THEM WITH!! Internally rotating femurs / knee valgus movement! Likely OA changes / POOR VMO! Don t tolerate heavy or deep closedkinetic chain ex! Activate Quads / VMO, deep External Rotators of hip, and Gluteus Medius Posterior 4

5 Train Tracks Femurs forced to externally rotate aligns the railway tracks + switches ON the VMO (look down on top of your left knee) Wall squat wobbles! Extremely effective and safe for most knee pain! MUST be pain free! Feet out from wall / vary depth! Slide down / hold / WOBBLE KNEES! Oscillation secs x10: like vibration training!! "Library" #2 Netball addict! Long term knee problems often! ACL tear risk! Lunges+++ and poorly done! Females more at risk: Hypermobility Q-angles Australian Institute of Fitness Diploma of Exercise Therapy Injury Prevention Module #3 5

6 The Crab! Tip toes! Dynamic control whole Lower Limb! Two feet = Lower load! Knees forward and bum out evenly! Slight forward lean of trunk! Walk then scuttle sideways! "Library" Hip! Activate gluteus medius (posterior) and deep external rotators of hip! Get that glut burn you ve been trying to achieve with your clients! #3 No-ass syndrome! Hamstrings DOMINATE Glut Max! Glut Amnesia! Hypertonic hammies also may dominate quads! Can you see it hamstrings toned, glut max flatter?! Have you got it? The Woo-hoo Technique! University of Reykjavik research! Pull out through the hip while doing any functional movement! Do it during lunges, on the treadmill, during boxing, etc etc! Pull Different directions to activate: Glut Medius / Minimus Glut Maximus Iliacus 6

7 Pull tubing back out through back pocket! "Library" #4 The Chronic Runner! Tren..delen burg: Trendy = Hip! Asymmetry! Injuries could be anywhere! / Library 7

8 >>Internal femoral rotation Trendelenburg Bobbing! BEST Running rehab drill!! Improve the single leg closed kinetic chain biomechanics! Customize to sporting movement! Slow and progress pain-free to dynamics gradually over 1-3 months Overpronation University of Reykjavik research:! An awesome (and painfree) gluteal, quad and arch workout! Progress to Bobbing like a runner!! "Library" PT Programming When and How much?! Warm-up: 2 or three sets light weight! Always pain-free!! Use during main session at any weight (even heavy)! More muscles = more tension! Create home exercises for a client! Use for 4-6 weeks then trial weaning off tubing 8

9 In Rehab clinic: for Physiotherapists! NO or minimum load for more acute conditions! For significantly weak joint or with significant pain/dysfunction do as home drill multiple x per day.! Must be pain free: do a functional movement and see if the tubing takes away pain.! Diagnostic value Get tubing and more course info! We use Lockeroom: 30m box for discounted price of $110! Go via homepage click button on so much more to learn! 9