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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

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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