Exercise Technique Flexibility Exercises SelfMyofascial Release SMRFoam rolling

Exercise Technique

Flexibility Exercises Self-Myofascial Release (SMR/Foam rolling) Progressions/Regressions • 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

Flexibility 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

Flexibility 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

Flexibility 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: Rheumatoid Arthritis)

Flexibility 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

Flexibility 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/Special 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

Flexibility 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

Flexibility 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

Flexibility 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

Resistance Training Bodyweight Exercises • • • Single-leg balance Prone iso-abs (FRONT PLANK) Floor bridge Single-leg floor bridge Floor crunch

Resistance Training Multiplanar lunge to balance • • • Use “spine neutral” cue 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

Resistance 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

Resistance 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-thehead lat pull-downs put the cervical spine in a dangerous position Alternate arm machine row Machine chest press Leg press machine

Resistance 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