SRP $14.95 AUS PHYSIO A PRACTITIONER S GUIDE TO THERAPY
|
|
- Winifred Fleming
- 5 years ago
- Views:
Transcription
1 P H Y S I O _ R O L L E R _ P H Y S I O _ R O L L E R SRP $14.95 AUS PHYSIO ROLLER A PRACTITIONER S GUIDE TO MYOFASCIAL THERAPY C Copyright 2007 AOK Health Pty Ltd w w w. a o k h e a l t h. c o m
2 INTRODUCTION This booklet introduces you to Physio Roller applications in the context of myofascial releases, explaining how the use of Physio Roller encourages heating of ground substance, changes in intercompartmental pressure, and changes in length-tension relationships in the myofascial unit. The myofascial Physio Roller applications are linked back to the key principles of observation, assessment and corrective strategy developed by the Australian Graduate School of Health & Sport Science for their ICE (Integrated Corrective Exercise) and Myofascial Therapy programs. In these programs corrective strategies and preferred techniques are the focus of the treatment protocols. The majority of the courses are again of a practical nature with ongoing assessment throughout the program. MYOFASCIAL TREATMENT Its History The term myofascial was used by Dr Janet G. Travell in the 1940s referring to musculoskeletal pain syndromes and trigger points. In 1976 Dr. Travell began using the term Myofascial Trigger Point and in 1983 published the famous reference Myofascial Pain & Dysfunction: The Trigger Point Manual. Some practitioners use the term Myofascial Therapy or Myofascial Trigger Point Therapy referring to the treatment of trigger points, this is usually in the medical clinical sense. In this booklet the term Myofascial Release refers to soft tissue manipulation techniques using Physio Rollers. Myofascial release here refers to the Physio Roller techniques for stretching the fascia and releasing bonds between fascia and integument, muscles, and bones, with the goal of eliminating pain, increasing range of motion and balancing the body. Fascia is located between the skin and the underlying structure of muscle and bone. It is a seamless web of connective tissue that covers and connects the muscles, organs, and skeletal structures in our body. Muscle and fascia are united forming the myofascia system. Injuries, stress, inflammation, trauma, and poor posture can cause restriction to fascia. Since fascia is an interconnected web, the restriction or tightness to fascial occurring at one point, with time, can spread to other places in the body like a pull in a sweater. The goal of myofascial release is to release fascia restriction and restore its tissue health. 2 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
3 OUTLINE OF TREATMENT PROTOCOLS The amount of force applied (a proportion of your body weight) when using a Physio Roller lets you divide the techniques into 2 basic groups. DIRECT MYOFASCIAL RELEASE The direct Myofascial Release method works directly on the restricted fascia. By applying a higher proportion of your body weight you are seeking changes in the myofascial structures by stretching, elongation of fascia, or mobilising adhesive tissues. This may be painful as the force you apply moves slowly through the layers of the fascia until the deep tissues are reached. INDIRECT MYOFASCIAL RELEASE The indirect method, or gentle stretch method, is where the pressure is in a few grams, only allows the fascia to unwind itself. The gentle traction applied to the restricted fascia will result in heat and increased blood flow in the area. The intention is to allow the body s inherent ability for self correction to return, thus eliminating pain and restoring the optimum performance of the body. Copyright 2007 AOK Health Pty Ltd 3
4 FASCIAL FACTS Fascia is made of Collagen Fibres These are constructed primarily of the fibrous protein collagen. Collagen molecules are secreted into the extracellular space, where they assemble spontaneously into cross linked fibres. Collagen fibres are extremely tough and provide high tensile strength (white fibres). Elastin Fibres These are formed from elastin which is a fibrous protein. Elastin has a randomly coiled structure that allows it to stretch and recoil like a rubber band. It gives fascia a rubbery or resilient quality (yellow fibres). Recticular Fibres These are fine collagenous fibres and are continuous with collagen fibres.they branch extensively, forming delicate networks that surround small blood vessels and support the soft tissue of organs. Ground Substance This is an unstructured material that fills the space between the cells and contains the various fibre types. It is composed of cell adhesion proteins which act as a connective tissue glue allowing connective tissue cells to attach themselves to the matrix elements. Protoglycans which consist of a protein core to which glycosaminoglycans are attached. These attachments trap water forming a substance that varies from fluid to a semi-stiff hydrated gel. The ground substance holds fluid and functions as a molecular sieve, or medium, through which nutrients and other dissolved substances can diffuse. Cells Each major class of connective tissue has a fundamental cell type that exists in immature and mature forms. 4 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
5 FASCIA Connective Tissue Profile GROUND SUBSTANCE hydration, fluid/gel consistency COLLAGEN FIBRES tensile strength ELASTIN FIBRES stretch and recoil RETICULAR FIBRES delicate collagen networks CELLS determine cell type Copyright 2007 AOK Health Pty Ltd 5
6 SKELETAL MUSCLE Skeletal muscle is a type of striated muscle, attached to the skeleton. Skeletal muscles are used to facilitate movement, by applying force to bones; via contraction. They generally contract voluntarily (via nerve stimulation), although they can contract involuntarily. Muscles have an elongated, cylindrical shape, and are multinucleated. The nuclei of these muscles are located in the peripheral aspect of the cell, just under the plasma membrane, which vacates the central part of the muscle fiber for myofibrils. This unique arrangement of the nuclei allows for higher efficiency. Skeletal muscles usually have one end (the origin ) attached to a relatively stationary bone, (such as the scapula) and the other end (the insertion ) is attached across a joint, to another bone (such as the humerus). MUSCLE is an organ FASCICLE is a portion of muscle MUSCLE FIBRE multinucleate elongated cell MYOFIBRIL (FIBRIL) complex organelle composed of bundles of myofilaments MYOFILAMENT extended macromolecular structure composed of contractile proteins A thin myofilament contains actin molecules A thick myofilament contains myosin molecules 6 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
7 THE MYOFASCIAL UNIT The myofascial unit, the muscle and surrounding fascia (connective tissue). The fascia wraps the muscles into sections and forms muscle groups. FASCIA MUSCLE & FASCIA interwoven myofascia FASCIA covers the muscle (epimysium) covers the fascicle (perimysium) covers the fibre (endomysium) MUSCLES located in fascial compartments connect to bones through forms of fascia - tendon and periostium MYOFASCIA interactive and communicative pathway Copyright 2007 AOK Health Pty Ltd 7
8 MYOFASCIAL CONTINUUM One Muscle Many Fascial Compartments PROFILE THE MYOFASCIAL CONTINUUM impacts the following systems Integumentary Skeletal Muscular Nervous Endocrine Cardiovascular ONE MUSCLE one muscle in 600 or more fascial compartments FASCIA houses the muslces MUSCLES do not move bones, periostial attachments do! MUSCLES react quickly to the nervous system FASCIA has a slower reaction Lymphatic Respiratory Digestive Urinary Reproductive We are interwoven, interconnected, we are one. 8 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
9 MYOFASCIAL PAIN MODEL Movement, loading and imbalances can cause trauma and injury to the myofascial unit. This causes the fascia to become distorted, resulting in reduced mobility, pain, skeletal malalignments, and compression of nerves and blood vessels. Copyright 2007 AOK Health Pty Ltd 9
10 FOAM ROLLER APPLICATIONS PRINCIPLES As fascia covers muscles, muscle tone directly affects the tightness of fascia. Pressure on the myofascial unit causes lengthening of the muscle. This then reduces the muscle tone and tightness of the fascia, resulting in a healthier myofascial unit A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
11 THE THREE KEY PRINCIPLES OF MYOFASCIAL APPLICATIONS O A C BSERVATION Ability to gather information relative to physical appearance of the client SSESS Investigate your observation through appropriate musculoskeletal assessments ORRECTIVE STRATEGY The result of skillful observation and appropriate assessment creates a pathway for corrective myofascial applications OAC = CLIENT SAFETY OBSERVATION CORRECTIVE ACTIVITY REPEAT THIS CYCLE REGULARLY Copyright 2007 AOK Health Pty Ltd 11
12 THE ROLL AROUND The Roll Around is designed to be an exercise sequence that anyone can do to release common trigger points in the myofascial unit. SACRUM to OCCIPUT SEGMENTAL LATS & TERES (right) SEGMENTAL LATS & TERES (left) 12 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
13 THE ROLL AROUND TENSOR FASCIAE LATAE (right) RECTUS FEMORIS (right & left) TENSOR FASCIAE LATAE (left) PIRIFORMIS (right) PIRIFORMIS (left) HAMSTRING (right & left) GASTROC/SOLEUS (right & left) Copyright 2007 AOK Health Pty Ltd 13
14 THE ROLL AROUND SACRUM TO OCCIPUT OBSERVATION Observe your client in standing. Do you see any changes in the spinal curvature? The thoracic spine needs to be able to extend to maximise shoulder flexion and reduce the risk of shoulder impingement/capsule pathology. With client in a standing position ask them to raise their arms above their head through the sagittal plane. Return them to start position and ask them to repeat it whilst you place your index and middle finger on the thoracic spine T4-7. Does the thoracic spine extend in shoulder flexion in sagittal plane? CORRECTIVE STRATEGY Position the client supine on the Physio Roller. The occiput and sacrum should be on the Foam Roller. Place the hands interlocked supporting the cervical spine. Initiate transverse plane motion (gently). Work 0-60 sec A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
15 THE ROLL AROUND SEGMENTAL MOTION OBSERVATION Observe your client in standing (anterior, posterior, & lateral), do you see any changes in the spinal curvature? The thoracic spine segments should be able to move in the sagittal plane. While observing the thoracic spine assess the motion of the spine segments. As your client raises their arms can you see any regions of restriction in the thoracic spine? CORRECTIVE STRATEGY Position client supine on the Physio Roller. Place the Physio Roller targeting the restricted segments of the thoracic spine. Work through the thoracic spine to ensure sagittal plane motion. Work 0-60 sec. Copyright 2007 AOK Health Pty Ltd 15
16 THE ROLL AROUND RIBS, LATS & TERES OBSERVATION Observe your client in standing (anterior). What is the position of the shoulder girdle, is it protracted? What is their hand position, is either hand moving into pronation? There should be adequate range of motion in the lats to raise the arms without incorporationg lumbar spine extension. Position client on the wall. Their heels, glutes, thoracic and occipital bone should be touching the wall. Ask them to raise their arms. Do they move into an increased lumbar lordotic posture? CORRECTIVE STRATEGY Position the client side lying with the Physio Roller placed on the ribs. Extend the underlying arm and access the teres and lats. Initiate transverse plane motion. Work 0-60 sec A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
17 THE ROLL AROUND TENSOR FASCIAE LATAE & ITB OBSERVATION Observe your client in standing (anterior). Focus on the relationship between the hip, knee and ankle/ foot. Is there external rotation of the femur in standing? Restriction in the TFL or ITB will decrease R.O.M between hip and knee in the frontal plane. Start Position the client in side lying, bottom leg straight top leg bent. Take the top leg by the ankle and support knee with the other hand. Take hip into extension and take the knee support hand away. Hip Extension CORRECTIVE STRATEGY Position client on their side on the Physio Roller. Position Physio Roller under the tensor fasciae latae and initiate movement up and down the roller. Work 0-60 sec. Copyright 2007 AOK Health Pty Ltd 17
18 THE ROLL AROUND RECTUS FEMORIS OBSERVATION Observe client in standing (laterally), is their pelvis moving anteriorly? The rectus femoris requires adequate length and tension for balance at the pelvis. Place the client in prone position, take the right ankle and move the heel towards the client s right gluteus maximus. Observe movement at the pelvis. Does the pelvis move anteriorly and/ or rotate? CORRECTIVE STRATEGY Place the client in prone position. Place the thigh inferior to the ASIS on the roller. Move forward and allow the roller to move towards the knee. Initiate transverse plane motion as you work through the rectus femoris and other quadriceps. Work 0-60 secs A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
19 THE ROLL AROUND PIRIFORMIS/GLUTE MEDIUS OBSERVATION Observe your client in standing (anterior). Is either or both feet in external rotation? In this position you can gain an idea of the piriformis length and tension. Place the client in prone position. Flex the client s knees, make sure the legs are hip width apart. Passively move the feet away from the midline. Is there a difference? CORRECTIVE STRATEGY Position the client in a seated position on the Physio Roller. Cross the knee with the target piriformis leg. This increases the tension through the myofascial complex of the hip. Initiate a sagittal plane and transverse plane motion. Work 0-60 sec. Copyright 2007 AOK Health Pty Ltd 19
20 THE ROLL AROUND HAMSTRINGS OBSERVATION Observe your client in standing (lateral). Is their pelvis moving into posterior rotation? The hamstring requires adequate length and tension to positively influence the pelvis. Position the client in a supine position. Take a leg and move the client into hip flexion and knee flexion 90/90 degrees. Position your other hand on the lumbar spinous process of L3, ask the client to extend the knee. Monitor the flattening of the spinous process CORRECTIVE STRATEGY Position the client in a seated position with the Physio Roller at the ischial tuberosity and initiate transverse plane motion. Work from the ischial tuberosity to the knee. Work 0-60 sec A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
21 THE ROLL AROUND GASTROC/SOLEUS OBSERVATION Observe your client in standing (lateral). Is the client moving anterior or posterior in their posture? The gastroc and soleus need to have adequate length and tension to enhance gait & mobility. Position the client in supine, dorsiflex the foot with leg straight (gastroc) then flex the knee and dorsi flex the foot (soleus). What is the mobility of dorsi flexion? CORRECTIVE STRATEGY Position the client in a seated position. Place the Physio Roller under the gastroc & soleus. Initiate transverse motion, while moving the roller from the knee to the ankle. Work 0-60 sec. Copyright 2007 AOK Health Pty Ltd 21
22 CLINICAL NOTES 22 A PRACTITIONERS GUIDE V1 Copyright 2007 AOK Health Pty Ltd
23 OTHER PRODUCTS USEFUL FOR MYOFASCIAL PRACTITIONERS MASSAGE BALL diameter: 100mm MUSCLE MATE LONG length: 900mm diameter: 150mm HALF ROUND length: 900mm radius: 75mm SHORT length: 300mm diameter: 150mm DURA DOME diameter: 250mm height: 125mm AOK HEALTH PTY LTD PO BOX 393 THE JUNCTION NSW 2291 PH_ F_ E_ W_ Copyright 2007 AOK Health Pty Ltd 23
Muscle Release Techniques for. Low Back Pain and Hip Pain
Muscle Release Techniques for Low Back Pain and Hip Pain The movement of the lower back is very closely correlated to the upper back, pelvis and hips. When the deep muscles of the hip are tight and contracted
More informationSelf Myofascial Release
Adductor Stretch Adductor Stretch 1. Extend the thigh and place foam roll in the groin region with body prone on the floor. 2. Be cautious when rolling near the adductor complex origins at the pelvis.
More informationActive-Assisted Stretches
1 Active-Assisted Stretches Adequate flexibility is fundamental to a functional musculoskeletal system which represents the foundation of movement efficiency. Therefore a commitment toward appropriate
More informationMuscular System. IB Sports, exercise and health science 1.2
Muscular System IB Sports, exercise and health science 1.2 Characteristics Common to Contractility-ability to shorten the muscles length Extensibility-ability to lengthen the muscles length Elasticity-muscle
More informationFoam Rollers. Professionally managed by:
Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education
More informationOVERVIEW OF THE SIX FLEXIBILITY HIGHWAYS
A P P E N D I X O N E OVERVIEW OF THE SIX FLEXIBILITY HIGHWAYS THE ANTERIOR FLEXIBILITY HIGHWAY STRETCHING THE ANTERIOR FLEXIBILITY HIGHWAY LEVEL 1 LEVEL 2 PHOTO A1.1A AND B STRETCHING THE ANTERIOR FLEXIBILITY
More informationClass Outline: Posterior Anatomy
Class Outline: Posterior Anatomy 5 minutes Breath of Arrival and Attendance 5 minutes Howdy Partner 35 minutes Posterior Anatomy using Power Point Presentation 5 minutes Overview of skeletal segments 5
More informationMovement Prep Protocol
Prep Protocol Self massage / trigger point therapy Mobilty Drills (active stretches) Prep Part 1 Self massage / trigger point therapy Self Massage / Trigger Point Therapy Self massage and trigger point
More informationFoundation Mobility (50 min)
Foundation Mobility (50 min) Protection (10 min) Exercise Reps Duration (s) Wrist Abduction 12 ea 60 Wrist Adduction 12 ea 60 Wrist Pronation and Supination 10 ea 60 Wrist Pronation and Supination (Reverse
More informationUsing Foam Rollers & various other tools. for self myofascial release
Using Foam Rollers & various other tools for self myofascial release Why roll? reducing tone of overactive muscles via trigger point release MAY help reduce scar tissue, adhesions improve circulation increased
More informationEXERCISE PHOTOS, TIPS AND INSTRUCTIONS
Page 1 of 21 EXERCISE PHOTOS, TIPS AND INSTRUCTIONS Page 2. Squat Page 12. Crab Walks Page 3. Single Leg Squat Page 13. Bench Press Page 4. Split Squat Page 14. Bench Pull Page 5. Deadlift Page 15. Shoulder
More informationRotational Forces. : Their impact; our treatments
Rotational Forces : Their impact; our treatments Lee Stang, LMT, LMBT, BCTMB NCBTMB Provider: 450217-06 bridgestohealthseminars.com bthseminars@gmail.com 860.985.5834 Facebook.com/BridgesToHealthSeminars
More informationOBJECTIVES. Unit 7:5 PROPERTIES OR CHARACTERISTICS OF MUSCLES. Introduction. 3 Kinds of Muscles. 3 Kinds of Muscles 4/17/2018 MUSCULAR SYSTEM
OBJECTIVES Unit 7:5 MUSCULAR SYSTEM Compare the three main kinds of muscles by describing the action of each Differentiate between voluntary and involuntary muscles List at least three functions of muscles
More informationSELF MYOFASCIAL RELEASE
SELF-MYOFASCIAL RELEASE: FOAM ROLLERS AND FMR TOOLS SELF MYOFASCIAL RELEASE Foam Rollers and SMR tools. Ian O Dwyer Ian O Dwyer Change. Why use SMR? Change is forever occurring; Those of us who fear it
More informationStrength & Conditioning for Cyclists
Part 1: Pre-Ride/Pre-Workout Body Prep Myofascial Release For each exercise: Perform 1-3 repetitions, 45-60 seconds/exercise per side Plantar fascia release with ball Stand up and step on a hard ball with
More informationCopyright 2006 by Kinetic Loop Training System
1.) Left and Right Calf (Gastroc/Soleus) - Balance on both hands, shoulder blades down, and tighten core - Roll from knee to ankle, if possible, toes pointed up and out - Corkscrew hips and move foot,
More informationWhat This Is! What This Isn t! Insights Into Functional Training 5/27/15. #ideaworld. Chuck Wolf, MS, FAFS Thank you for coming!!!
Insights Into Functional Training Insights Into Functional Training 2015 IDEA Health & Fitness Association. All Rights Reserved. www.ideafit.com/world P R E S E N T E D B Y Chuck Wolf, MS, FAFS Human Motion
More informationRN(EC) ENC(C) GNC(C) MN ACNP *** MECHANISM OF INJURY.. MOST IMPORTANT ***
HISTORY *** MECHANISM OF INJURY.. MOST IMPORTANT *** Age of patient - Certain conditions are more prevalent in particular age groups (Hip pain in children may refer to the knee from Legg-Calve-Perthes
More informationUnit 7: Skeletal and muscular systems
Unit 7: Skeletal and muscular systems 1. The locomotor system 2. The skeletal system 2.1. The human skeleton 2.2. Bones 2.3. Joints 2.4. Tendons and ligaments 3. The muscular system 3.1. Muscles of the
More informationETS EXERCISE SHEETS EXPLAINED
ETS EXERCISE SHEETS EXPLAINED Exercises 4pt kneeling Supermans Extend opposite arm/leg whilst maintaining neutral spine. Hips are to remain parallel to the floor during movement. Core. Also assists in
More informationHow to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK. LPHC Homework Presented by Dr. Bruce Costello
How to GET RESULTS BETWEEN SESSIONS LumboPelvic Hip Complex HOMEWORK LPHC Homework Presented by Dr. Bruce Costello Spinal Mobilization Reaching for the Stars Side-Bend Modified Karate Punch Session Objectives
More informationMuscle Energy Technique
PRACTICE SESSION: Muscle Energy Technique BE AN ARTIST and work out the best way for you to use the Muscle Energy Technique (MET). This technique works best when muscles are shortened. If you try MET on
More informationFIT IN LINE EXAMPLE REPORT (15/03/11) THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT
THE WHITE HOUSE PHYSIOTHERAPY CLINIC PRESENT FIT IN LINE EXAMPLE REPORT (15/03/11) A 12 part assessment tool to screen your athletic performance in 4 key components: Flexibility, Balance, Strength & Core
More informationEvaluating the Athlete Questionnaire
Evaluating the Athlete Questionnaire Prior to developing the strength and conditioning training plan the coach should first evaluate factors from the athlete s questionnaire that may impact the strength
More informationMobility sequencing!
Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve
More informationCertified Personal Trainer Re-Certification Manual
Certified Personal Trainer Re-Certification Manual Section II 1 Anatomy & Physiology Terms Anatomy and physiology are closely related fields of study: anatomy is the study of form, and physiology is the
More informationRole Of The Fitness Professional. Causes of Fitness Related Injuries. The Assessments. Screening & Assessing: A Holistic Approach 2/9/2016
Screening & Assessing: A Holistic Approach Role Of The Fitness Professional Fitness professionals must assess clientele, but need to understand the difference between medical diagnosis vs fitness limitations.
More informationFlexibility Training Concepts
Flexibility Training Concepts The normal extensibility of all soft tissues that allow the full range of motion of a joint. Flexibility The combination of flexibility and the nervous system's ability to
More informationMyofascial Release Technique. Plantar Fascia Release (Tennis Ball) Calf Release (Foam Roller) Calf Release (Ball) 1/7
Myofascial Release Technique Scan - use instrument to roll over all surface area of targeted muscle group (1-2 minutes per group) Trigger Point - locate trigger/adhesion, administer focal pressure for
More informationTHE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES
Phase 2 - Stretches THE INNATE PHYSICAL FITNESS PROGRAM ENERGY EXPENDITURE AND DAILY ACTIVITY PATTERN PROFILES Activities to Avoid or Minimize 1. Sitting 2. Standing with weight on one foot 3. Reading
More informationth Maccabiah Games Handbook Australian Swim Team Information Pack
SELF CARE/RECOVERY STRETCHING: Stretching is a vitally important part of the conditioning aspect of your training. Stretching helps in the recovery of muscles. It lengthens and realigns shortened muscle
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationTAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE
TAKE BACK CONTROL OF YOUR BODY MOBILITY GUIDE TABLE OF CONTENTS 3. About Us 4. Understanding Trigger Points 5. Static Stretch vs Movement Prep 6. Equipment Needed 7. Using the Foam Roller to Mobilise
More informationFlexibility. STRETCH: Kneeling gastrocnemius. STRETCH: Standing gastrocnemius. STRETCH: Standing soleus. Adopt a press up position
STRETCH: Kneeling gastrocnemius Adopt a press up position Rest one knee on mat with the opposite leg straight Maintain a neutral spine position Push through arms to lever ankle into increased dorsiflexion
More informationGENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017
GENERAL EXERCISES KNEE BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to be
More informationHOME EXERCISE PROGRAM FOR HIP CONDITIONING
Exercise Program for: Prepared by: Seasons Family Medicine 37 South 2nd East Rexburg ID, 83440 (208) 356-9231 HOME EXERCISE PROGRAM FOR HIP CONDITIONING The stretching exercises below may be done in addition
More informationMusculoskeletal Age Related Changes That Lead to Movement Loss
Objectives Review the factors that can lead to movement loss (age related changes and previous injuries) Discuss the role that posture plays affecting movement loss Discuss exercises to prevent movement
More informationStiff Ribs can cause pain in the LEGS!
Stiff Ribs can cause pain in the LEGS! Presenter: Kym Finch 2018 Massage and Myotherapy Australia Conference Gold Coast Outcomes Challenge Teach Develop Challenge your thought process Teach new skills
More informationFunctional Movement Screen (Cook, 2001)
Functional Movement Screen (Cook, 2001) TEST 1 DEEP SQUAT Purpose - The Deep Squat is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles. The dowel held overhead assesses bilateral,
More information1 - Calf Raise Reps Sets Duration Freq
1 - Calf Raise Reps Sets Duration Freq. 2-3 2-4 x day Stand on a flat surface (or with your heel over the edge of a step if advised by your physiotherapist) and hold onto the wall or a stable object. Raise
More informationFoam Roller. Includes 7 Exercises:
Foam Roller Massage Point and Two-in-One Massage Point Includes 7 Exercises: p.2 Thigh Massage p.2 Lower Leg Massage p.3 Glute Massage p.3 Abductor Massage p.3 Abductor Massage p.4 Lat Massage p.4 Upper
More informationExercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
More informationPrevention of common running injuries
Prevention of common running injuries Lower limb and hip joint pain, along with soft tissue structures of the lower leg, can be extremely painful and frustrating injuries. Some of the most common running
More informationRECOMMENDED STRETCHES
RECOMMENDED STRETCHES Stretching prescribed below is always best done either after a session while your muscles are warm or after a short warm up such as 5mins of running, skipping, cycling, rowing etc.
More informationStretching. Back (Latissimus dorsi) "Chicken Wings" Chest (Pec. major + Ant. deltoid) "Superman" Method: Method: 1) Stand tall and maintain proper
Chest (Pec. major + Ant. deltoid) "Chicken Wings" Back (Latissimus dorsi) "Superman" 1) Stand tall and maintain proper 1) Reach hands overhead and lumbar curve. grasp one wrist. 2) Place palms on lower
More informationSwedish Technique Class
Swedish Technique Class Massage of the Back Establish contact at the sacrum and occiput, and relax. Effleurage the whole back to apply oil, warm, and soften (3-6 times). Each effleurage of the whole back
More informationHow to Use a Foam Roller Workshop
How to Use a Foam Roller Workshop What is a Foam Roller? The foam roller is made of hard celled foam rubber, and is available in different sizes and varying hardness. There are now available in a variety
More informationDeep Massage - Pelvis and Legs
Deep Massage - Pelvis and Legs GLUTEUS MAXIMUS Place your forearm (near the elbow) onto the apex of gluteus maximus Take out the looseness (pause) Take up the slack, with a satisfying level of pressure
More information31b Passive Stretches:! Technique Demo and Practice - Lower Body
31b Passive Stretches:! Technique Demo and Practice - Lower Body 31b Passive Stretches:! Technique Demo and Practice - Lower Body! Class Outline" 5 minutes" "Attendance, Breath of Arrival, and Reminders
More informationCompiled and Designed by: Sport Dimensions - 2 -
SOCCER TRAINING While all reasonable care has been taken during the preparation of this edition, neither the publisher, nor the authors can accept responsibility for any consequences arising from the use
More information47b Side-lying and Pregnancy Massage:! Technique Demo and Practice
47b Side-lying and Pregnancy Massage:! Technique Demo and Practice 47b Side-lying & Pregnancy Massage! Technique Demo and Practice! Class Outline" 5 minutes" "Attendance, Breath of Arrival, and Reminders
More informationMain Menu. Joint and Pelvic Girdle click here. The Power is in Your Hands
1 Hip Joint and Pelvic Girdle click here Main Menu K.6 http://www.handsonlineeducation.com/classes//k6entry.htm[3/23/18, 2:01:12 PM] Hip Joint (acetabular femoral) Relatively stable due to : Bony architecture
More informationFoam Roller Mobilisations Secrets To Success
1 2 Secrets To Success 5 Foam Roller Longitudinal Mobilisation 3 Foam Roller Horizontal Mobilization Foam Roller Quadriceps Rolling Foam rolling, also known as Self-Myofascial Release was once used only
More informationTRAINING EQUIPMENT: The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap
WORK + REST = SUCCESS TOTAL BODY ACHES AND PAINS FLEXIBILITY The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover
More information73b Orthopedic Massage: Technique Demo and Practice! Piriformis and Sacroiliac!
73b Orthopedic Massage: Technique Demo and Practice! Piriformis and Sacroiliac! 73b Orthopedic Massage: Technique Demo and Practice! Piriformis and Sacroiliac! Class Outline 5 minutes Attendance, Breath
More information32b Passive Stretches: Guided Full Body
32b Passive Stretches: Guided Full Body 32b Passive Stretches: Guided Full Body! Class Outline" 5 minutes" "Attendance, Breath of Arrival, and Reminders " 10 minutes "Lecture:" 25 minutes "Lecture:" 15
More informationUnderstanding Leg Anatomy and Function THE UPPER LEG
Understanding Leg Anatomy and Function THE UPPER LEG The long thigh bone is the femur. It connects to the pelvis to form the hip joint and then extends down to meet the tibia (shin bone) at the knee joint.
More informationThe Muscles of the Core
The Muscles of the Core Rectus abdominis - abdominal muscle that attaches at the fifth through seventh ribs, the lower sternum and the front of the pubic bone. This muscle flexes the spine, compresses
More informationRehabilitation 2. The Exercises
Rehabilitation 2 This is the next level from rehabilitation 1. You should have spent time mastering the previous exercises and be ready to move on. If you are unsure about any of the previous exercises
More informationDynamic slings and optimal 3D function
Dynamic slings and optimal 3D function Abstract Trish Wisbey-Roth Olympic/Specialist Sports Physiotherapist (FACP), Masters of Sport Physiotherapy (AIS/UC) Active Rehabilitation Consultant Layered over
More informationor Everything you ever wanted to know about Muscles, but were afraid to ask!!!
The Muscular System or Everything you ever wanted to know about Muscles, but were afraid to ask!!! Did you know that? - more than 50% of body weight is muscle! - And muscle is made up of proteins and water
More informationUnderstanding back pain 2- exercises and stretches for back pain suffere
Understanding back pain 2- exercises and stretches for back pain suffere Dr James Tang, MBA, BDS, LDS RCS General Dental Practitioner, Level 3 Personal Trainer (REP registration no R1045463), Sports Nutritionist
More information2º ESO - PE Workbook - IES Joan Miró Physical Education Department THE MUSCULAR SYSTEM
THE MUSCULAR SYSTEM The muscular system is one of 10 organ systems in the human body. The human body has more than 650 muscles, which make up half of a person's body weight. Without muscles, we would not
More informationBalance BALANCE BEAM - TANDEM WALK WOBBLE BOARD. Place a half foam roll on the ground in a forward-back direction with the rounded side up.
The following is a list of the most common exercises in our clinic to be used as a reference for our patients. If one of your prescribed exercises is not listed, please inform us if you have any questions.
More informationSuperior Program Design (Corrective Stretching Manual)
Superior Program Design (Corrective Stretching Manual) Levator Scapulae 2 Psoas 3 Pec Minor 4 Gastroc 5 Upper traps.6 Rectus femoris 7 90/90.8 Lower hams.9 *Foam roll IT..10 *Foam roll thoracic 11 QLO...12
More informationLumbar/Core Strength and Stability Exercises
Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,
More informationIlio-Tibial Band Syndrome
Ilio-Tibial Band Syndrome Ilio-Tibial band syndrome (ITBS) is the most common cause of lateral knee pain in runners and cyclists. It is recognized by the sharp, burning pain that feels almost as if you
More informationHuman anatomy reference:
Human anatomy reference: Ankle Restriction: Ankle restriction usually occurs due to poor mechanics which may have developed from a trauma or excessive use into compression such as running or being overweight.
More informationPrimary Movements. Which one? Rational - OHS. Assessment. Rational - OHS 1/1/2013. Two Primary Movement Assessment: Dynamic Assessment (other)
Primary Movements Practical Application for Athletic Trainers Two Primary Movement Assessment: NASM-CES Overhead Squat Single-leg Squat Dynamic Assessment (other) Single-leg Step Off Functional Movement
More information34 Pictures That Show You Exactly What Muscles You re Stretching
By DailyHealthPostJanuary 27, 2016 34 Pictures That Show You Exactly What Muscles You re Stretching Stretching before and after a workout is a great way to promote blood flow to the muscles and increase
More informationExternal Obliques Abdominal muscles that attaches at the lower ribs, pelvis, and abdominal fascia.
The Core The core is where most of the body s power is derived. It provides the foundation for all movements of the arms and legs. The core must be strong, have dynamic flexibility, and function synergistically
More informationChapter 3: Applied Kinesiology. ACE Personal Trainer Manual Third Edition
Chapter 3: Applied Kinesiology ACE Personal Trainer Manual Third Edition Introduction Kinesiology is the study of the body s infinite number of movements, positions, and postures and is grounded in the
More informationDouble Knee to Chest. Lying on back with knees slightly bent. Hug both knees to chest
Double Knee to Chest Lying on back with knees slightly bent Hug both knees to chest Flexion on the Gymnic Ball Lying on stomach over ball Drape body over ball and relax Roll back and forth to stretch out
More informationACE s Essentials of Exercise Science for Fitness Professionals TRUNK
ACE s Essentials of Exercise Science for Fitness Professionals TRUNK Posture and Balance Posture refers to the biomechanical alignment of the individual body parts and the orientation of the body to the
More informationDEEP TISSUE FOAM ROLLER MASSAGE GUIDE
Recover, Recharge, & Renew your body and mind with RE by Empower. Soothe everyday aches & pains; reduce tension & stress; and improve your overall health. DEEP TISSUE FOAM ROLLER MASSAGE GUIDE Three phases
More informationJoint Range of Motion Assessment Techniques. Presentation Created by Ken Baldwin, M.Ed Copyright
Joint Range of Motion Assessment Techniques Presentation Created by Ken Baldwin, M.Ed Copyright 2001-2006 Objectives Understand how joint range of motion & goniometric assessment is an important component
More informationImproving the Functional Strategy of the Volleyball Athlete Ron Hruska, MPA, PT
Improving the Functional Strategy of the Volleyball Athlete Ron Hruska, MPA, PT PREPARATION PHASE Individual examination, mechanical testing and tri-planar assessment. Frontal Plane Tests: Adduction Lift
More informationHuman anatomy reference:
Human anatomy reference: Weak Glut Activation Weak gluteal activation comes from poor biomechanics, poor awareness when training or prolonged exposure in deactivated positions such as sitting. Weak Glut
More informationTraining the Joint Replacement Client
KNEE PRE-OP SAMPLE EXERCISE PLAN Quadricep: Shuttle 1 leg and 2 legs (focus on 1 leg) Leg Press 1 and 2 legs (focus on 1 leg) Sit to Stand (if no pain or compensation) Supine Circle Foam knee extension
More informationExercises to Correct Muscular Imbalances. presented by: Darrell Barnes, LAT, ATC, CSCS
Exercises to Correct Muscular Imbalances presented by: Darrell Barnes, LAT, ATC, CSCS Objectives Review Functional Anatomy Identify physical imbalances that lead to injury and/or decrease performance
More informationBalanced Body Movement Principles
Balanced Body Movement Principles How the Body Works and How to Train it. Module 3: Lower Body Strength and Power Developing Strength, Endurance and Power The lower body is our primary source of strength,
More informationSTRETCHING. Benefits of stretching
STRETCHING Benefits of stretching Most individuals and athletes, never take stretching seriously. They have what we refer to as a weight lifting mentality. The misconception is that if you do not feel
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationCore Stabilization Training in Rehabilitation
Core Stabilization Training in Rehabilitation Assistant professor of Sports Medicine Department of Sports Medicine Tehran university of Medical Sciences Introduction To develop a comprehensive functional
More informationThe Muscular System. Myology the study of muscles
The Muscular System Myology the study of muscles Functions of muscles: 1. Movement 2. Stability /support posture 3. Heat production 85% of our body heat 4. Communication 5. Constriction of organs and vessels
More informationOMT Without An OMT Table Workshop. Dennis Dowling, DO FAAO Ann Habenicht, DO FAAO FACOFP
OMT Without An OMT Table Workshop Dennis Dowling, DO FAAO Ann Habenicht, DO FAAO FACOFP Cervical Somatic Dysfunction (C5 SR RR) - Seated 1. Patient position: seated. 2. Physician position: standing facing
More informationA. All movements require muscle which are organs using chemical energy to contract.
Ch 8 Muscles Introduction: A. All movements require muscle which are organs using chemical energy to contract. B. The three types of muscle in the body are skeletal, smooth, and cardiac muscle. C. This
More informationMuscle Tissue- 3 Types
AN INTRODUCTION TO MUSCLE TISSUE Muscle Tissue- 3 Types Skeletal muscle (focus on these) Cardiac muscle Smooth muscle FUNCTIONS OF SKELETAL MUSCLES Produce movement of the skeleton Maintain posture and
More information1-Apley scratch test.
1-Apley scratch test. The patient attempts to touch the opposite scapula to test range of motion of the shoulder. 1-Testing abduction and external rotation( +ve sign touch the opposite scapula, -ve sign
More informationHamstring strains and rehabilitation
Hamstring strains and rehabilitation In this series of articles I want to explore common hamstring injuries suffered by tri-athletes, their causes, and what you can do to avoid them. I also want to give
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationExtension/Flexion With MB Exercise N/A power appropriate 90 secs 12-15
Total Body Workout # 1 Program Total Body 3X per week Trainer : Ingo Introduction This program is set out for the average person looking for a overall health & fitness. If there are exercises that your
More informationKRANK BROOKLYN & DANIEL SALAZAR PRESENT
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
More informationA Simple Guide to Stretching By Lenny Parracino Date Released : 01 Sep 2001
Page 1 of 6 close A Simple Guide to ing By Lenny Parracino Date Released : 01 Sep 2001 We all know that flexibility is a critical component to our health, but do we know which stretches are the best or
More informationPosture. Kinesiology RHS 341 Lecture 10 Dr. Einas Al-Eisa
Posture Kinesiology RHS 341 Lecture 10 Dr. Einas Al-Eisa Posture = body alignment = the relative arrangement of parts of the body Changes with the positions and movements of the body throughout the day
More information9 PROGRESSED YOGA HIP
MY ACEACCOUNT ACE Professional ResourcesExpert Articles9 Progressed Yoga Hip Opener Postures 9 PROGRESSED YOGA HIP OPENER POSTURES /2/2015 Yoga is an ideal form of exercise to open tight and stiff hips.
More informationWarm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E.
VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #2 Trainer : Jean-Claude Legras PRINT Introduction The goal of core stabilization training should be to increase postural control, improve
More informationFoundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationGeneral Principles of Stretching. To be effective, stretching must be done slowly, gently and frequently.
General Principles of Stretching To be effective, stretching must be done slowly, gently and frequently. Slowly means that while the exercise is being done the muscle being stretched must be moved slowly
More information