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Optimizing Movement Prep

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Jennifer Reiner

on 16 January 2014

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Transcript of Optimizing Movement Prep

Optimizing Movement Prep

Order of Performance
Decrease tone
Improve blood flow
Improve tissue quality
Order of Performance
Order of Performance
Flexibility and Mobility
Performance
How do we improve ROM?
SMFR/Breathing
How do we stabilize?
Passive Stability - Utilizing passive supporting structures

Active Stability - Utilizing musculature to stabilize

Reflexive Stability - Feed forward mechanism
Motor Control Hands On
Breathing
Based on Jim Harvey's speech structures
Rehab Strategies in a Training Environment
Coach's Concerns
1. Risk of injury
2. Movement quality
3. Increase efficiency
4. Overall Performance
1. Time constraints
2. Practical for group training
3. Applicable to majority of group
Athlete
Programming
Goal of Movement Prep
1. Increase core temp and vascularity
2. Increase ROM
3. Neuro-sensitivity and proprioceptive input
4. Muscle coordination/co-activation
5. Integrate foundational movement patterns
6. Sport- and -activity- specific movements
What is your job as a performance coach/ clinician?

What is your recipe for success?
Why movement prep?
Injury and movement assessment
Soft tissue and joint mobilization
Corrective exercise strategies
Orthopedic/SFMA
FMS/DNS/PRI
ART
Graston
Cupping
Joint mob/manip
Motor control
Stabilization techniques
Performance Pyramid
1. Tone
2. Connective tissue restriction
3. Structure
4. Motor control/Poor movement patterns
What limits ROM?
Stretching and Joint Mobilization
Motor control/Stability
Muscle tone/tension, tissue quality, fascial limitations
Muscle length/flexibility and capsular/ligamentous pliability
When to increase?
Fascial Restrictions
Stationary

Joint immobilization

Increased demand/stress

Inflammation
Microinjury
Macroinjury


What Creates Adhesions?
1. Subscapularis

2. Pec Minor

3. Hip Flexors

4. TFL/IT
Stretching Muscle Chains
SMFR w/ AROM or stretch
Hands On
Bretzel 1.0
Flexibility
Anterior Functional Line Superficial Front Line
Bretzel 2.0
Lateral Line
Functional Back Line
1. TRX Pec Minor Stretch

2. TRX Posterior Cuff Stretch
Flexibility
Tissue Extensibility
Elastic
Ability to return to prestretched length after short duration stretch
Viscoelastic
Initially resistant to deformation
Plastic
Substance undergoes permanent change in shape/size after deforming force applied
Joint Mobilization
Ankle Mobility
1/2 kneeling DF w/ superband
Hip Mobility
Posterior/Inferior capsule stretch
Joint Mobilization
Peanut/Wedge - extension
Unilateral Prone Cobra - rotation
Thoracic Mobility
Shoulder Mobility
TRX Posterior capsule w/ towel
Motor Control/Stability
Spine
Motor Control Hands On
Feed Forward Mechanism

Triple flexion supported/unsupported
Rolling patterns
Sphinx Rotation
TRX 1/2 kneeling T/spine rotation
Pelvis/Hip
Shoulder
Single leg bridge w/ RNT
Seated hip IR/ER to tall kneeling
Plank w/ dynamic scapular stability
Sphinx rotation

Squat
Split stance
Range of motion
Soft Tissue Prep
Increase contractile tissue extensibility
Increase passive tissue pliability
Improve distribution of joint forces
Flexbility/Mobility
Integrate the nervous system
Upload increased mobility
Facilitate feed forward mechanism
Coactivation/coordinate muscle firing
Address high threshold strategies
Motor Control/Stabilization
Increase muscle coordination across multiple joints
Simple to complex
Partial range to full range
Unloaded to loaded
Integrate Movements
Linear/Lateral/Rotational
Working from general to sport/activity specific movements
Dynamic Warm Up
Improve Efficiency of Motor Coordination
Decrease injury rate
Decrease fatigue
Improve tolerance
Decrease recovery times
Why
How
What
Jenn Reiner, DC, CSCS
What is compromised?
Durability
Energy
Efficiency
Strength
Power
The Armoured Athlete
Conclusion
Movement quality
Balance
Efficiency
Durability
Mental focus
Performance
ROI
Creating Windows for Intervention
Jennifer Reiner, DC, CSCS
WaterandSportsPT.com
drjreiner@gmail
twitter.com/drjreiner
Mobility Stability
What's more important?
Decrease substitution of
primary movers to
Integrate the nervous system for increased proprioceptive awareness

Crawling Patterns
Motor Control Integrated
Integrated Movement
Breathing
Single arm/leg balance
Contra/Ipsilateral UE/LE balance
Crawling
Squat transition
FA and AF
IR/ER
Motor Control Integrated
Resources
3. Fascia - Clinical Applications for HHP
1. Movement
Gray Cook, MSPT, OCS, CSCS
2. Dx and Tx of Mvmt Impairment Syndromes
Shirley Sahrmann, PT
Mark Lindsay
4. Therapeutic Exercise
Carolyn Kisner and Lynn Colby
Resources
1. Dynamic Neuromuscular Stabilization (DNS)
2. Postural Restoration Institute (PRI)
3. FMS/SFMA
4. TRX
5. Mulligan Mobilization
6. Active Release Technique
Objectives
When to decrease?
Muscle Tone
Immobilization of joints will affect tendon, ligament, capsule, skin, muscle, and subcutaneous tissue

Soft tissue changes are seen even 1 week after immobilization and are increased by edema, trauma, and impaired circulation (Kottke and Lehmann 1990)
5. Anatomy Trains
Thomas Myers
Centration- Best possible distribution of loads at the articular surface
FMS/NASM
DNS/PRI
Foam Roll
Massage Stick
Lacrosse/tennis/softball
Joint mobs
Quadruped
Bear
Full transcript