Flexibility Vs. Mobility
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1 Nick Tumminello s
2 Objectives Understand The difference between flexibility and mobility Understand the Joint-by-Joint Approach to training Discover how to easily assess and improve Joint Mobility with SJM Discover how to easily assess controlled vs. uncontrolled joint ROM Introduce to you to the concept of SJM s & MAPS Understand how to use MAPS to improve functional mobility, prevent injury and improve performance
3 About Me 12 Years as a Strength Coach Director of Performance University Regularly work with clients of all levels from NFL athletes to Figure Models to Grandmas S&C Coach for Team Ground Control MMA Fight Team Regular Contributor to Men s Health, Women s Health, Men s Fitness, etc: Contributor to two NY Times Best selling exercise books Produced multiple DVDs
4 Flexibility Vs. Mobility
5 Flexibility vs. Mobility Muscle Flexibility = ROM Capability of the Muscles Joint Mobility = ROM capability of joints and the muscles
6 Why is Joint Mobility Training important? Sometimes Flexibility is NOT the issue! Calf Muscle vs. Ankle Joint
7 Why is Joint Mobility Important cont Improve Disassociation Patterns -Hip / Back Disassociation Bad Backs vs. Bad Hips -Core training secret
8 How can we improve Joint Mobility? Self Joint Mobilization (SJM) T-Spine Demo
9 For all the Fitness Nerds! Technically you cannot actively isolate a passive structure. We (Fit Pros) can improve ROM at/ around specific joints through SJM s (aka-movement Mobilizations)
10 SJM Vs. Dynamic Mobility Dynamic Mobility = General Improves General Movement Self Joint Mobilization =Specific Improves Movement Specifically at/around a joint
11 We Should DO BOTH! Improve Flexibility + Improve Joint Mobility Sometimes we can improve each simultaneously!
12 When NOT to Stretch or use SJM This could save you from injury and lawsuit!
13 Mobility Training Gone Wrong! Don t use SJM or Stretch if Joint Active Does NOT = Joint Passive The missing piece to your Movement Assessment!
14 Don t Use Joint Mobility or Stretch when there is Pain Uncontrolled ROM Inflammation Hyper-mobility Instability (clicking, clunking, popping)
15 Key Points on Joints Mobility Vs. Stability
16 What do Joints need? All joints need both mobility and stability Certain joints need more mobility than stability Other joints need more stability than mobility
17 Joint by Joint Approach to ALL Training Boyle & Cook
18 Joint by Joint Approach Ankles = Mobility Knees = Stability Hips = Mobility Lumbar = Stability Thoracic = Mobility Shoulders = Stability / Mobility
19 3 Most Common Causes of Sub-Optimal Squat Pattern Ankle lack of mobility Hip lack of mobility Thoracic lack of extension (mobility) Shoulder (OH Squat) lack mobility
20 We will assess & improve Mobility for the Ankles Hips Thoracic Spine Shoulder
21 Joint Mobility Exercises MAPS
22 What are MAPS? Mobilization Activation Paired Sets
23 Why are MAPS more effective? Mobility w/o Activation - Gives uncontrolled ROM - Gives unfamiliar ROM - Higher risk of injury - Loose new ROM quickly - Sometimes lack of ROM is due to weakness Activation is most effective when not fighting against tight antagonists.
24 MAPS : Hips
25 The Hips (2 Leg) Assessment Squat MAPS #1 M = Quad Hip Rocking or SB Rocking A = SB Knee Tuck MAPS #2 M+A = 4 Count Squat
26 The Hips (1 Leg) Assessment Hurdle Step MAPS #1 M = Quad 1L Hip Rocking A = Plank March, Wall March MAPS #2 M = Knee Hug A = Hip Flexion Hold
27 MAPS : Hip & Shoulder
28 Hip & Shoulder Assessment Dowel Lunge MAPS M = ½Kneeling Dowel Diagonals A = Super-Dog
29 MAPS : Thoracic
30 Thoracic Spine : Linear Assessment Kyphosis, OH Squat, Excessive sitting. MAPS #1 M = Foam Roller Roll + Extensions A = Swiss Ball T-Spine Extensions MAPS #2 (Nick s Favorite!) M = DBLTennis Ball Roll (C7, T12) A = Swiss Ball T-Spine Extensions
31 Thoracic Spine : Rotation Assessment Kyphosis, Seated Twist, Excessive sitting, Golf, etc: MAPS #1 M = Undifferentiated / Differentiated Rotation (kneeling or seated) A = Quad (heels to butt) Shoulder Turn MAPS #2 M+ A = Arm Cross-Over or Arm Push/Pull
32 The Real TRUTH about Spinal Rotation!
33 Lumbar Spine Rotation? "The overall range of lumbar rotation is... approximately 15 degrees. The rotation between each segment from T10 L5 is 2-3 degrees. The greatest rotational range is between L5 S1... The thoracic spine, not the lumbar spine, should be the site of greatest amount of rotation of the trunk... when an individual practices rotational exercises, they should be instructed to "think about the motion occurring in the area of the chest. Shirley Sahrmann Diagnosis and Treatment of movement Impairment Syndromes
34 Lumbar Spine Rotational Exercises May be Risky? "Rotation of the lumbar spine is more dangerous than beneficial and rotation of the pelvis and lower extremities to one side while the trunk remain stable or is rotated to the other side is particularly dangerous." Shirley Sahrmann Diagnosis and Treatment of movement Impairment Syndromes Common Rotary Stretches / Exercises?
35 MAPS : Ankle
36 Ankle : Linear Assessment Squat, Excessive Pronation, etc: MAPS #1 M = Wall Knee Tap (ABC for Healthy folks) + Knee Swing A = 1L Anterior Lateral Reach (ABC reach for Healthy folks) MAPS #2 (1 st MTP) M = Dowel Under Toe Wall Tap A = 1L Anterior Lateral Reach
37 Ankle : Lateral Assessment Squat, Excessive Pronation, Lateral Lunge etc: MAPS M = Z-Health Lateral Ankle Roll A = Triangle Squat Isometric
38 MAPS: Shoulders
39 Shoulder : Internal Rotation / Posterior Capsule Assessment Kyphosis, Excessive sitting, OH athlete, Strength Athlete Scapular Protraction vs. Internal Rotation MAPS M + A = Sleeper Stretch
40 Using MAPS in Your Program Program Design Tips
41 When to use MAPS? Pre-Warm Up Active Recovery Cool Down Homework
42 How many reps/sets of MAPS? Don t have to use every MAPS exercise Pick one for each joint Spend more time on problem areas SJM s = 1-2 sets x reps Activation Exercises = 1-2 sets x 3-6 (5-10 sec holds)
43 Know Your Role! MAPS are only a part of a complete S&C program Don t treat clients like rehab patients make them lean and fit! Lifting weights still RULES! If it doesn t get better after improving strength, mobility and functional movement REFER OUT!
44 DVDs at the IDEA Booth NIckTumminello.co
About Me. Nick Tumminello s 6/20/12
Nick Tumminello s Understand the concept of JFT Learn how to successfully improve performance, physical appearance and overall fitness with bad joints Discover the TRUTH about pain, posture and corrective
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