Outline. Fascia. Myofascial system. move beyond foam rolling and take your clients with you

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1 Outline move beyond foam rolling and take your clients with you 1. Understanding myofascial restrictions 2. Identifying and correcting postural imbalances 3. Releasing muscle tension with self bodywork 2015 IDEA World Fitness Convention July 16, 2015 Myofascial system The myofascial system comprises the muscles and their associated fascia; and the condition of this system can dictate posture, movement, function, and health. Fascia The fascia forms the largest system in the body as it is the system that touches all the other systems. - James L. Oschman, PhD

2 Cell Structure of Fascia Extracellular matrix: collagen and elastin fibers embedded in a gelatinous ground substance Functions of Myofascial System Force transmission Structure and tone Communication proprioception sense of body positioning interoception sense of physiological condition nociception processing of noxious stimulus Myofascial system in function Extensibility stretches from internal or external forces without damage Myofascial restrictions Trigger points and fascial restrictions limit the natural glide and function of the myofascial system Elasticity returns to original length after a brief stretch (ie. spring)

3 Myofascial Trigger Points (MTrPs) Spasm or knot in a small patch of muscle tissue or fiber Motor, sensory, and autonomic components Fascial Restrictions Crosslinks Adhesions Contractures nodule taut band Alignment of Fascia Causes of Myofascial Restrictions Normal Arrangement Scar Tissue Arrangement Extended sitting Sustained posture Imbalanced athletes Emotional stress Nutrition Injury Restless sleep Injury Pool Theory

4 Effects of Myofascial Restrictions Posture Circulation Mobility Psyche Immune System Pain Sleep Neural Sensitization & Pain Peripheral Sensitization: ischemic states lower ph of the local environment TPs associated with increased local inflammation inflammation lowers nociceptor excitation threshold recruitment of silent nociceptors increase input resting discharges provide continuous afferent signals Neural Sensitization & Pain Central Sensitization: brain plasticity may increase receptive field memory developed from frequent stimulation amplified response to stimuli phantom pain in the absence of stimuli Muscle tension & our minds Psychological mental, emotional, or nervous strain hostility or strained relationship between people or groups Sympathetic Nervous System! Increased HR, RR, & BP! Increased muscle tension! Inhibition of digestion! Immune system suppression! Tunnel vision! Parasympathetic Nervous System

5 Muscle Tension & Health TENSION (stress, posture, injury, nutrition) CORTISOL (stress hormone) levels elevated SLEEP Deprivation PAIN Sensitization Nutrition Immune System Suppression Decreased Pain Tolerance Sleep Disruption Impaired Tissue Healing Increased Inflammation Emotional Stress HR, RR, & BP Elevation Cortisol level elevation Increased Muscle Tension (stress, guarding) Self Bodywork & Health Injury prevention & recovery Reduce myofascial restriction Nourish muscles and tissues Address compensatory muscles Emotional wellbeing Self empowerment + awareness Restoring homeostasis Sleep Calming the mind Smooth circulation and respiration soma system myofascial release trigger point therapy mindfulness

6 Myofascial Release Trigger Point Therapy Goals Break up adhesions Promote muscle glide Improve circulation remove waste Techniques Rolling Stripping Cross-fiber Pin-and-stretch Goals Unlock trigger points Restore tissue length Improve circulation Techniques Ischemic pressure Pin-and-stretch Contract-relax General Foot Rolling: release of the plantar fascia helps to alleviate tension and restrictions throughout the superficial back line, affecting the calves, hamstrings, and erector spinae Upper Trap Release: sustained ischemic pressure onto a trigger point on the upper trapezius muscle can improve scapular mobility and benefit shoulder range of motion Mindfulness Interoception body and sensory awareness Respect listen to the responses of your body Breath focus on and utilize your breath Stillness mental calmness and focus Moderate the intensity of your practice according to your body s responses. Mechanisms of Change Autonomic Effleurage Static compression Mechanical Cross-fiber friction Stripping Neuromuscular PNF stretching Agonist/antagonist

7 Upper Crossed Syndrome Breaking It Down Shoulder Girdle Humeral Head Elevation Internal rotation Anterior translation Scapula Rotation Abduction (protraction) Elevation Breaking It Down Breaking It Down Head & Neck! Thoracic kyphosis!cervical lordosis (upper)

8 Breaking It Down Weight of Head Cervicogenic headaches Breaking It Down Restricted Respiration Respiration restricted Normal Respiration Accessory Muscles Assess Static Functional SELF BODYWORK SEQUENCE Upper Crossed Syndrome Technique Tool Movement Subclavian roll + Big orange Scapular retraction stretch Pec turn away stretch Big orange External rotation Latissimus stretch Big orange Shoulder flexion Suboccipital release Double track roller Chin tuck Upper trapezius release Upper back release Medial scapula release Double track roller (s) Double track roller(s) Myofascial 5-pack Shoulder flexion Protraction circles Circumduction

9 Subclavian Roll + Stretch Pec Turn Away Stretch Latissimus Stretch Suboccipital Release