SelfMyofascial Release SMRFoam rolling Progressions R egressions Smaller and denser objects for progression Larger and less dense for regression Common mistakes Rolling too quickly Not identifying the tender spot ID: 778792
Download The PPT/PDF document "Exercise Technique Flexibility Exercises" is the property of its rightful owner. Permission is granted to download and print the materials on this web site for personal, non-commercial use only, and to display it on your personal computer provided you do not modify the materials and that you retain all copyright notices contained in the materials. By downloading content from our website, you accept the terms of this agreement.
Slide1
Exercise Technique
Slide2Flexibility Exercises
Self-Myofascial Release (SMR/Foam rolling)
Progressions/
R
egressions
Smaller and denser objects for progression
Larger and less dense for regression
Common mistakes
Rolling too quickly
Not identifying the tender spot
Tensing the body when discomfort comes instead of relaxing
Slide3Flexibility Exercises (cont.)
Myths/misconceptions
SMR IS AN INHIBITION TECHNIQUE, NOT AN ACTIVATION TECHNIQUE
It should be used as part of an integrated warm-up with other activation exercises
Areas to use SMR/foam rolling (MUST KNOW ALL OF THESE AND HOW TO PERFORM)
Gastrocnemius/soleus (calves)
Quadriceps
Adductors
Slide4Flexibility Exercises (cont.)
SMR
Areas to use SMR/foam rolling (MUST KNOW ALL OF THESE AND HOW TO PERFORM)
Iliotibial (IT) Band
Place roller inferior to hip
Piriformis
Latissimus dorsi
Peroneals
Thoracic spine
Slide5Flexibility Exercises (cont.)
Static Stretching
Generally hold the stretch for 20-60 seconds. Length dependent on client's abilities and phase of OPT model
Contraindications/special considerations
Do not force a joint beyond its normal ROM
Avoid aggressive stretching
Do not perform if diseases affecting the tissues to be stretched are present (ie: Rh
eumatoid
A
rthritis
)
Slide6Flexibility Exercises (Cont.)
Static Stretching
Stretches/exercises to know (MUST KNOW ALL OF THESE AND HOW TO PERFORM)
Gastrocnemius/soleus (calves) stretch
Standing adductor stretch
Biceps femoris (hamstring) stretch
Sternocleidomastoid stretch
Upper trapezius/Scalenes stretch
Slide7Flexibility Exercises (Cont.)
Active-Isolated Stretching
Take the stretch to the first point of tension and hold for 2-5 seconds. Repeat this for 5-10 repetitions per set
Contraindications/
S
pecial Considerations
Suggested for pre activity warm-up, as long as no postural deviations are present
Should be performed after SMR and Static stretching for overactive muscles
Do not perform if experiencing joint instability
Do not stretch muscles that are swollen and/or have visible inflammation
Slide8Flexibility Exercises (cont.)
Active-Isolated Stretching
Exercises for active-isolated stretching (MUST KNOW ALL OF THESE AND HOW TO PERFORM)
Active kneeling Hip Flexor Stretch
Active ball piriformis stretch
Active supine biceps
femoris
stretch
Active latissimus
dorsi
stretch
Active pectoral stretch
Slide9Flexibility Exercises (cont.)
Dynamic Stretching
Should be performed at a smooth, controlled speed to simulate normal, functional movement. Do 10 repetitions per set
Contraindications/Special considerations
The exercise should complement the upcoming training session
Use available ROM
Slide10Flexibility Exercises
Dynamic stretching
Exercises for dynamic stretching (know these)
Prisoner squat
MULTIPLANAR LUNGE WITH REACH
Sinlge-leg squat touchdown
LATERAL TUBE WALKING
Keep feet straight ahead/parallel
Push-up with rotation
Iron cross
Scorpion
Straight-leg march
Inchworms
Slide11Resistance Training
Bodyweight Exercises
Single-leg balance
Prone iso-abs (FRONT PLANK)
Floor bridge
Single-leg floor bridge
Floor crunch
Slide12Resistance Training
Multiplanar lunge to balance
Use “spine neutral” cue for forward, side and multi-directional lunging
Horizontal jump with stabilization
Multiplanar jump
Ice skaters
Reactive power exercise
Sagittal plane proprioceptive ractives
Agonist: glute max, quads, gastrocnemius (gastroc uses peroneus longus in plantar flexion
Slide13Resistance Training
Free Weights Exercises
Standing two-arm hammer curl
Stationary dumbell lunge
Kinetic chain checkpoints: feet pointed straight ahead, lunging knee in line with foot (same as running), LPHC in neutral position with back parallel to lunging shin
Barbell squat
Kinetic chain checkpoints: Toes pointed straight ahead, knees in line with feet
Ball dumbell chest press
Always spot through the sticking point AT THE WRISTS
Squat, curl to one-arm overhead press
Sagittal plane step-up, balance, curl to one-arm overhead press
Slide14Resistance Training
Cable machine exercises
Cable leg extension
Cable pushdown
Cable rotation
Cable chop
Cable lift
Machine exercises
Biceps curl machine
Machine pull-down
Common mistake: pulling weight behind the head (contraindicated for all people)
Kinetic chain checkpoints: behind-the-head lat pull-downs put the cervical spine in a dangerous position
Alternate arm machine row
Machine chest press
Leg press machine
Slide15Resistance Training
Medicine ball exercises
Med ball lift and chop
One-hand medicine ball push-up
Kneeling medicine ball chest pass
Medicine ball rotation chest pass
Performance technique; as body turns, PIVOT the BACK LEG and allow it to go into TRIPLE EXTENSION
Medicine ball pullover throw
Side medicine ball oblique throw
Overhead medicine ball throw