Flexibility Stretching and Myofascial Release

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    Flexibility: stretching vs SMFR PRESENTED BY:

    Max MARTIN BAppSc (Hons) AEP

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    @ iNformM axMartin

    Correctiv e

    Exercise

    Australia

    Please ee! your !hone

    ON""This is a Friendly session!

    #

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    $hy %exibility

    Allo& 'oints to align in anatomically correct &ay( Pain has greater correlation to 'oint sti)ness than misalignment(

    * 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 become hy!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!le stretch

    +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( 9he im!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 ( Passive stretch

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    Stretching an, Performance

    cont(

    8nconclusive &hether or not to stretch before exercise

     Reliability an issue

    Shrier 6

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    E)ects of Stretching on 2+MS:

    ?erbert # 1abriel 6

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    in'ury !revention3

    2icult to stu,y . unreliable results

    ?ar, to control

    Nee, very high intensity to !ro,uce ris of in'ury

    Most con,ucte, stu,ies suggest no change in in'ury rates

    2i)erent s!orts reuire ,i)erent 'oint %exibility lea,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,uce in'ury ris 6yet to be conBrme,7

    6Pre-!ost Exercise7 No evi,ence for :

    Performance im!rovement 6!otential

    ,ecrease7 Prevention 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 Fibres 6myogenic e)ect7

    Can stretch to at least >= greater length thatresting 6last cross bri,ges intact7(

    Magnesium ,eBciency can cause tightness 6cram!ing7 as magnesium facilitates actin4myosin release(

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    Muscle S!in,les 6neurogenic e)ect7

    Primary stretch rece!tors in the muscles(

    re%exive ca!abilities via al!ha4motoneuron( Strong !hasic contraction u!on ,etection of stretch follo&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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    Fasia

    Continuous structure that surroun,s an, integrates tissues an, structures

    Can a)ect relationshi! amongst structures

    Com!ose, of collagen an, elastin !rovi,ing tensile an, elastic !ro!erties(

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    Fascia cont0,

    Contributes GI= of resistance to movement

    8mmobilisation ,ecreasess!ace bet&een collagen Bbres4 causing a sticing together

    Muscle overactivity can result in increase, Bbroblast activity 6Gcollagen ,e!osition7(

    8nterconnecte,ness of fascia can result in !atterns of tightness in muscle slings(

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    Myofascial restriction: Restriction in normal muscle function ,ue to in'ury or biomechanical force imbalance

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    Tri""er #oints

    2iscrete focal hy!erirritable s!ot in taut ban, of muscle

    +ccurring in all !atients &ith musculoseletal !ain Can be active or latent

    Sym!toms:

    Painful on com!ression

    Referre, !ain-ten,erness

    Motor ,ysfunction

    No evi,ence for ,evelo!ment mechanism of 9rigger Points

    Acute an, chronic trauma chronic lengthening slee!

    M $ i l l th

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    Myo$asial release % the alternati&e

    Similar to massage

    Oses !al!ation !ressure an,tissue stretch to relieve tension an, im!rove:

    Muscle tone

    Length

     9iming Strength

    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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    Exerise and yo$asial release

    Exercise is vital for myofascial release

    treatment

    Resets neurological !rogramming

    Koth nee,e, for !ermanent change

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    Sel$ Myo'Fasial and Tri""er Point

    Release

    8nteractive soft tissue release reuiring fee,bac from !atient to ,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)ective Releases tightness an, trigger !oints

    Can be !ainful

    Research to !rove ecacy is !oor an, inherently

    ,icult to achieve(

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    Pratial

    #ro"rain"

    $arm u!:  Self4myofascial release  Activation exercises  2ynamic &arm u! &ith !rogressive loa,ing

     6'og a,, s!ee, an, ,irection change ,ynamic stretch agility sill7

    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