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

    Please ee! your !hone

    ON""This is aFriendly session!

    #

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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