Flexibility Stretching and Myofascial Release
Transcript of Flexibility Stretching and Myofascial Release
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Flexibility: stretching vsSMFR PRESENTED BY:
Max MARTIN BAppSc (Hons) AEP
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@iNformMaxMartin
Corrective
Exercise
Australia
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$hy %exibility
Allo& 'oints to align in anatomically correct &ay(Pain has greater correlation to 'oint sti)ness thanmisalignment(
* changes in R+M a)ecting !ain more than
!osture
Neuromuscular ,ysfunction results in: Stabilisers ty!ically become hy!otonic-inhibite, .
/allo&ing0 faulty !osture
1ross movers ty!ically becomehy!ertonic-facilitate, . /,riving0 faulty !osture
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xibility vs Stability
2o %exibility an, stability sit at o!!osite
en,s of a continuum3
Are &e confusing stability an, sti)ness33
Flexibility Stability Sti)ness
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$hy ,o !eo!lestretch
+verall %exibility
Muscle lengthening 4 5oint mobility
Release tension
Prevent ,elaye, onset muscle
soreness 62+MS7
8n'ury !revention
Performance !re!aration
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Stretching:
9o elongate increase in length( 9heim!lie, meaning is that the muscle is
not beyon, its normal length
;en,all et al(
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retching for 5oint R+M
?arvey ?erbert # Crosbie 6
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etching an, Performance
Fo&les et al( 6
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Stretching an, Performan
cont(
Stretching as !art of &arm u! 6Joung # Kehm ( Passivestretch
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Stretching an,Performance
cont(
8nconclusive &hether or not to stretch beforeexercise
Reliability an issue
Shrier 6
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E)ects of Stretching on2+MS:
?erbert # 1abriel 6
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in'ury !revention3
2icult to stu,y . unreliable results
?ar, to control
Nee, very high intensity to !ro,uce ris ofin'ury
Most con,ucte, stu,ies suggest no change inin'ury rates
2i)erent s!orts reuire ,i)erent 'oint %exibilitylea,ing to inconclusive results in literature
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$arm u!s an,
in'ury
Faigenbaum et al(
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S u
a r y
May hel! increase 'oint R+M long4term(
Stretching a&ay from exercise environment
may increase !erformance an, re,ucein'ury ris 6yet to be conBrme,7
6Pre-!ost Exercise7 No evi,ence for :
Performance im!rovement 6!otential
,ecrease7Prevention of 2+MS 6!ost7 or increase,!erformance
E)ect on in'ury rates
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e Physiology of 9ightness
5oint R+M can be limite, by the follo&ing factors
6?utton HH
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Muscle Fibres6myogenic e)ect7
Can stretch to at least >= greater length thatresting 6last cross bri,ges intact7(
Magnesium ,eBciency can cause tightness6cram!ing7 as magnesium facilitates actin4myosinrelease(
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Muscle S!in,les6neurogenic e)ect7
Primary stretch rece!tors in the muscles(
re%exive ca!abilities via al!ha4motoneuron(Strong !hasic contraction u!on ,etection of stretchfollo&e, by controlle, tonic contraction(
Regular stretching may ,ecrease sensitivity of
muscle s!in,les 9his may ex!lain acute !erformance ,ecreases!ost4!assive stretch
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Fasia
Continuous structure that surroun,s an,integrates tissues an, structures
Can a)ect relationshi! amongst structures
Com!ose, of collagen an, elastin !rovi,ingtensile an, elastic !ro!erties(
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Fascia cont0,
Contributes GI= of resistanceto movement
8mmobilisation ,ecreasess!ace bet&een collagen Bbres4causing a sticing together
Muscle overactivity can resultin increase, Bbroblast activity6Gcollagen ,e!osition7(
8nterconnecte,ness of fasciacan result in !atterns oftightness in muscle slings(
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Myofascialrestriction:Restriction in normal muscle function,ue to in'ury or biomechanical forceimbalance
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Tri""er #oints
2iscrete focal hy!erirritable s!ot in taut ban, ofmuscle
+ccurring in all !atients &ith musculoseletal !ainCan be active or latent
Sym!toms:
Painful on com!ression
Referre, !ain-ten,erness
Motor ,ysfunction
No evi,ence for ,evelo!ment mechanism of 9riggerPoints
Acute an, chronic trauma chronic lengthening slee!
M $ i l l th
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Myo$asial release % thealternati&e
Similar to massage
Oses !al!ation !ressure an,tissue stretch to relieve tensionan, im!rove:
Muscle tone
Length
9imingStrength
En,urance
Control
Can be use, on various soft
tissue abnormalities: Local increase, muscle tone
9rigger !oints
Muscle shortness
Fascial tightness
2eBcits in motor activity or
control
Can result in !ro4in%ammatory e)ect an,,ecrease, Bbroblast activity 6short4term7(
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Exerise and yo$asialrelease
Exercise is vital for myofascial release
treatment
Resets neurological !rogramming
Koth nee,e, for !ermanent change
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Sel$ Myo'Fasialand Tri""er Point
Release
8nteractive soft tissue release reuiring fee,bac from !atientto ,etermine correct !osition amount of !ressure an, ,uration
of stretch
Oses bo,y &eight on tool i(e( foam roller or tennis ball
Penetrates into muscle an, or fascia
Easy an, e)ectiveReleases tightness an, trigger !oints
Can be !ainful
Research to !rove ecacy is !oor an, inherently
,icult to achieve(
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Pratial
#ro"rain"
$arm u!: Self4myofascial release Activation exercises 2ynamic &arm u! &ith !rogressive loa,ing
6'og a,, s!ee, an, ,irection change ,ynamicstretch agility sill7
Cool 2o&n 2ecrease metabolic loa, for &aste !ro,uct clearance Slo& ,ynamic stretching movements
SMFR Static stretchin later
Loo at &hat is short4tight an, facilitate, 6asse
A,,ress Right-left an, front-bac imbalances
Consi,er !erformance e)ect of chosen mo,alit
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PRESENTED BY:Max MARTIN BAppSc (Hons)AEP