KRANK BROOKLYN & DANIEL SALAZAR PRESENT

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1 KRANK BROOKLYN & DANIEL SALAZAR PRESENT Daniel Salazar is a Strength & Conditioning Coach at Krank Brooklyn.He holds many certifications and specializations including the National Strength and Conditioning Association and he is also a USAW Sports Performance Coach Whether you're a bodybuilder, strength athlete, or ordinary weekend warrior, it's important to have strength and optimal function through a full range of motion. While stretching will improve the length of the muscle, we need Self Myofascial Release and massage work to adjust the tone of the muscle. imagine trying to pull apart pizza dough without rolling it out first, it would tear into big clumps. Scar tissue, adhesions, trigger points or knots are areas of increased muscle density or a small patch of tightly contracted muscle. They are often formed due to under or overactivity, accidents, surgery, poor posture and (or) stress. Build up of scar tissue or adhesions can cause pain in the shoulder, upper and lower back, hip, knee, arms, hands and feet as well as head aches. In severe cases where their is Myofascial pain due to scar tissue and adhesions, the pain can and often is misdiagnosed as a nerve problem such as sciatica, carpel tunnel syndrome or Fibromyalgia. Self Myofascial release offers an effective, inexpensive, and convenient way to both reduce adhesions, scar tissue accumulation, and eliminate what's already present on a daily basis. It also makes muscle more pliable so you can reap the benefits of resistance training as well as reduce injury.

2 BENEFITS Foam rollers offer many of the same benefits as a massage therapist, without the big price tag. Here are some of the benefits of Self Myofascial Release. Improved mobility and range of motion. Reduction of scar tissue and adhesions. Decreased tone of overactive muscles. Improved quality of movement. Aids in correcting postural deficiencies. Increased blood flow to aid in recovery from a strenuous training session. Increase training efficiency. Fill in the gaps between hands-on sessions of deep tissue massage. Their are a few contraindications to using the foam roller or any of the other implements for Self Myofascial Release. Volunteers who received deep tissue massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva, and arginine vasopressin, a hormone that can lead to increases in cortisol. They also had increases in the number of lymphocytes, white blood cells that are part of the immune system. NYTimes Research Science Section: Massage Benefits Are More Than Skin Deep. Rabin, September 20, 2010 Recently injured areas. Circulatory problems. Chronic pain conditions (e.g., fibromyalgia) Bony prominences/joints. If you have or suspect you may have any of the above PLEASE CONSULT YOUR PHYSICIAN!!! Left: Foam Roll and Half Foam Roll Right: Tiger Tail Massage Stick

3 Implements Foam roller The foam roller is the largest most versatile implement we use, as you can work almost every muscle group using this alone. Rollers also come in varying densities, which allows for progression as well. Medicine ball The Med Ball is more versatile then the foam roller because it is more focal because it is smaller and it allows you to work in a more three-dimensional fashion. Tennis ball / Lacrosse ball Baseball / Golf ball Much like the Med Ball but because of its small diameter it is extremely effective in getting into hard to reach areas. (i.e. the foot, chest, posterior shoulder, calves and shins) Massage Stick It s narrow diameter allows you to work on some muscles better than a medicine ball or foam roller would. The Stick is a great option for the hamstrings, which generally don t respond well to foam rolling since your hands/arms are supporting the majority of your body weight to hold yourself up. When and how long should i foam roll? Both before and after a workout and any time in between. Foam rolling prior to a workout can help decrease muscle density and promote a better warmup. Rolling after a workout may help muscles recover from strenuous exercise. A foam rolling session may normally last five to 10 minutes before warm up and after of the training session. Specifics A quality strength training program from a good coach or trainer will work to improve length/tension relationships, naturally aligning the body and decreasing the likelihood of over stressed muscles. Tissue quality can naturally improve due to the inclusion of Self Myofascial Release techniques in the strength training program. In this seminar we will address some of the common sites that can cause most of the aches and pains we deal with on a daily basis. These techniques MAY NOT CURE YOU but they will help!

4 Affected Muscle Groups TENSOR FASCIA LATAE TENSOR FASCIA LATAE These muscles are responsible for hip abduction. the anterior portion of the Glute Medius (GM) and Tensor Facia Latae (TFL) is responsible for hip flexion. The two muscles originate from the ilium and Iliac crest (front portion and middle of the hip). The TFL inserts at the Iliotibial band (IT) and the GM inserts at the greater trochanter (head of the femur). TFL can become overly tight due to under activity of the Gluteus Maximus thus placing excessive tension on the IT band. This can result in lateral and anterior knee pain, as well as risk for other injuries at the hip and lower back due to muscle imbalances. Lie on your side on the ground with the roller underneath your hip. Place the same side elbow on the ground. From the starting position, press and hold on over the outside portion of your hip for 10 seconds. Roll for seconds then switch legs.

5 ILIOTIBIAL BAND The Iliotibial band (IT) connects the Gluteus Maximus and Tensor Fascia Latae (TFL) to the tibia and fibula. The IT band aids the Gluteus Maximus and TFL in producing hip abduction (think side kick) and controlling movement at the knee. The IT band is often excessively tight, which leads to lateral knee pain. Lie on your side on the ground with the roller underneath the outside portion of your thigh. Place the same side elbow (or hand) and the opposite hand/foot on the ground. From the starting position, press up and roll back and forth over the outside portion of your thigh. It may help to work from the bottom of the hip to mid-thigh, reposition, and then work from mid-thigh to just above the knee versus using long, broad strokes to hit the entire IT band at once. Roll for seconds, and then switch legs. To increase the pressure, take your opposite leg off the floor or stack it on top of the opposite thigh.

6 rectus femoris vastus medialis vastus lateralis vastus intermedius The Rectus Femoris (RF) originates from the anterior inferior iliac spine (front of the hip) and inserts on the common quadriceps tendon. The RF is responsible for hip flexion and knee extension. The Vastus Lateralis (VL) originates from the greater trochanter (the lateral surface of the femur) and inserts to the quadricep tendon (QT) below. the QT then inserts on the patellar ligament then crosses the knee joint the to tibia. The Vastus Lateralis is responsible for knee extension. The Vastus Medialis (VM) originates along the medial surface of the femur and inserts on the common quadriceps tendon below and is also responsible for knee extension. Tension in any or all of these muscles can lead to an excessively tight it band, anterior knee pain, lateral and medial knee pain, anterior and anterolateral (front/side) hip pain. For the Rectus Femoris lie face down on the ground with the roller underneath the front of your thighs. Place your elbows on the ground with the legs parallel to one another start rolling from the hip. Continue to inch your way down the front of the thighs then use long broad strokes for seconds. For the Vatus Lateralis lean over towards the outside portion of your left or right leg then start again from the hip. Work your way down on the outside portion of the thigh till you reach the knee. then use long broad strokes on the outside of the thigh for seconds. then switch sides. For the Vatus Medialis lay face down then turn your knees and toes outward start rolling from the upper inside portion of the thigh. Work your way down little by little. once you reach the inside portion of the knees use long broad strokes for second. If you find the trigger point (tender spot) hold for 10 seconds then continue rolling.

7 gluteus maximus piriformis The Gluteus Maximus (GM) originates on the sacrum, Ilium, and Sacrotuberous Ligament (posterior portion of the hip and the last 5 vertebrae of the spine) and attaches to the gluteal tuberosity at the top femur (top posterior portion of the femur) and IT band. This large muscle is responsible for hip extension, hip abduction, and hip external rotation. The Piriformis muscle originates on the front of the sacrum and inserts at the greater trochanter (posterior lateral portion) on the top of the femur. The Piriformis is responsible for external rotation Excessive tightness and or adhesions in any of these muscles will result sciatic nerve irritation, upper and lower back pain, posterior and lateral knee pain, hamstring and foot pain via the sciatic nerve. Sit on the roller with your hands behind you on the floor. Your feet should be on the floor roll back and forth over the glutes. Shift your weight to one hip, roll for seconds. Then take your right foot cross it on top of your left knee and lean over towards the right glute. roll for another seconds. Switch sides and follow the same procedure.

8 adductors The adductors are a group of muscles that originate on the pubis bone and attach to multiple points on the femur and cross the knee joint to the tibia. The adductors are responsible for hip adduction (bringing the leg together), medial rotation (turning the feet in) and hip flexion (raising the leg up). Adhesions and muscular tension impair movement quality. which may lead to pain in other areas such as the lower back and medial knee pain. Lie on your stomach on the ground parallel to the roller with the elbows on the ground. place the top of your inner thigh on top of the roller. Begin rolling from the pubis then inch your way down to the top of the knee joint. Roll for seconds.

9 hamstrings This muscle group made up of the Semitedinosus, Semimebranosus and Biceps Femoris all originate from the ischial tuberosity (bottom of the pelvis) and attach to the tibia and head of the fibula. The hamstrings work together to flex the knee and extend the hip as well as internally and externally (turn the knee in and out) rotate the hip. Another common area to develop adhesions and strains due to overuse injuries possibly because of malfunction of the gluteal muscles. Posterior knee pain also can develop. Sit on the roller and place it underneath the glute at the top of the thigh. Cross one leg over the other to apply force. From this position inch your way down the posterior portion of the thigh supporting your upper body with your arms. Roll for seconds.

10 achilles tendon gastrocnemius soleus The Gastrocnemius originates from the medial and lateral side of the knee and inserts onto the achilles tendon. The Soleus originates from the tibia just below the knee and inserts onto the Achilles tendon. The Gastrocnemius is responsible for plantar flexion (toes pointed down) of the foot and knee flexion. The Soleus is responsible for plantar flexion of the foot. The achilles tendon connects the Gastrocnemius and Soleus to the calcaneus (heel). The achilles tendon aids the Gastrocnemius/Soleus in producing plantar flexion. Tension in the gastrocnemius, Soleus and achilles tendon can cause a tear or severe pain in the achilles tendon, plantar fascia and the Gastrocnemius it self, as well as pain at the posterior portion of the knee. Place the foam roller directly underneath the calves, put one leg on top of the other. With your hips raised from the ground and your hands behind your back supporting you roll back and forth, keeping the knees locked. Apply most of the pressure on the medial and lateral portions of the calf. If you find the trigger point (tender spot) hold for 10 seconds. Roll for seconds, this will hit the Gastrocnemius. To hit the Soleus follow the same procedure. However, you must unlock the knees and dorsiflex the toes (pull towards your shin) To hit the achilles tendon follow the same procedure however roll from the top of your heel to half way up your lower leg. If you find the trigger point (tender spot) hold for 10 seconds then continue rolling.

11 plantar fascia The Plantar Fascia is a long, thin ligament that lies directly beneath the skin on the bottom of your foot. It connects the heel to the front of your foot, and supports the arch of your foot. The Plantar Fascia also has an important role in dynamic function during walking, running and jumping. Tension of the Plantar Fascia can lead to severe pain at the bottom foot thus altering the mechanics of the way you walk, jump and run. Since your mechanics are now altered, this can lead to pain in other areas such as the knee, hip and lower back. Take off your shoes, and Place a tennis ball directly underneath the sole of one foot with the other foot placed firmly on the ground. Apply pressure on the foot with the ball underneath it and roll in a circular motion along the Plantar Fascia. Roll for seconds, then switch feet.

12 latissimus dorsi The Latissimus Dorsi originates from T7 - T12 (middle of the spine), Thoracolumbar Fascia, Iliac Crest (posterior hips), and attaches on the humerus (arm). The Latissimus Dorsi is responsible for extension, adduction, and internal rotation of the arm (pulling the arm back and opening the arms). The lats becomes shortened and stiff due to over training as well as poor posture (i.e. sitting at a desk for extended periods of time). This poor posture can lead to shoulder injuries among others bad mechanics. Overly tight lats can give the a hunch back appearance. Lie on your side with the foam roller in your armpit. Externally rotate your arm (palm up) to place the lats on stretch. Roll on the outside portion of the arm pit and lat for seconds. If you find the trigger point (tender spot) hold for 10 seconds then continue rolling.

13 infraspinatus teres minor The Infraspinatus and Teres minor run from the medial border of the scapula (shoulder blade) to the back of the humerus (arm). They externally rotate the shoulder and are also responsible for decelerating internal rotation. They are two of the four rotator cuff muscles. Adhesions and scar tissue in these muscles will lead to posterior shoulder pain, anterior shoulder and lateral pain during over head movements, and cause shoulder griddle dysfunction which can lead to neck pain and headaches. In severe cases of dysfunction a rotator cuff tear is possible. Lay down on the roller face up. Cross the right arm over the left shoulder and do the same with the other arm creating a V with your elbows then tuck your chin. Lean over towards your right shoulder. Roll for seconds the repeat on the other shoulder.

14 rhomboids The Rhomboids originate the cervical(neck) and thorasic spine (middle back) and insert on the medial boarder (side closest to the spine)the the scapula (shoulder blade). The Rhomboids are responsible for retracting the scapula as well as downward rotation (pulling the scapula closer to the spine). Excessively tight Rhomboids can lead to restrictions in upward rotation and this can typically cause degeneration of the rotator cuff tendons and pain with overhead movements. Lay down with the foam roller placed vertically along the middle of your back. Bend your knees with your feet placed on the ground. cross your arms on your chest grip the opposite shoulder to create a v with your elbows. This will move your shoulder blades apart. Roll side to side for seconds. If you find the trigger point (tender spot) hold for 10 seconds then continue rolling.

15 thoracic spine The Thoracic spine are the middle 12 vertebrae in your spinal column. The Thoracic spine is limited in both extension and rotation. When the Thoracic spine lacks mobility, the areas above (the neck) and below (the lumbar spine) compensate and can become injured. injuries can also occur at the shoulder and hip due to this lack in mobility. Lay down with the foam roller placed horizontally along the middle of your back with both hand behind the head. Bend your knees with your feet placed on the ground. From this position extend your upper back Resist the urge to extend from the lumbar spine. Roll up and down your back for 6-8 passes.

16 pectoralis major The Pectoralis major originates from the sternum (breast bone), clavicle (collar bone) inserts on the humerus (arm). The Pectoralis major is responsible for horizontal adduction (arms closing) and internal rotation (turns the elbow out). Becomes shortened and stiff due to over training as well as poor posture (i.e. sitting at a desk for extended periods of time.) This poor posture can lead to shoulder injuries and lower back problems. Overly tight Pectoralis muscles can give the hunch back appearance. Stand facing a wall, place a tennis ball on your chest close to the shoulder. Lean into the wall to apply pressure and roll in small circular motions for seconds. If you find the trigger point (tender spot) hold for 10 seconds then continue rolling.

17 wrist flexors wrist extensors Their are numerous wrist flexor/extensor muscles that originate from several locations on the humerous, ulna, and radius. They insert onto the palm of the hand and underside of the fingers as well as the back of the hand. The wrist flexors are responsible for flexing and adducting the wrist and extensors are responsible for extending and abducting the wrist. The wrist flexor/extensor muscles can become shortened or stiff do to repetitive motions with your wrist such as typing on a computer keyboard, using a computer mouse, playing racquetball, tennis or golf, sewing, painting, writing, or using a vibrating tool. This can cause pain in both sites of the wrist, forearm, and elbow. Common injuries in the wrist include tendinitis, tenosynovitis, and tunnel syndromes. Press the tennis ball against the inside of your forearm with an open palm. roll in circular motions from the pit of the elbow down to the wrist. this will work on the wrist flexors. Roll for seconds. follow the same procedure for the for the extensors however this time place the ball on the outside of the forearm.

18 In Conclusion Adding a little Myofacsial Release not only to your strength training program but just to your everyday life can significantly increase flexibility, improve posture, decrease muscular soreness from a strenuous training session, relieve stress and aid in many other ailments. All you need is minutes out of your day, and a foam roller. Try it out. We guarantee results.