Muscle imbalances occur when some muscles become short or tight, and other muscles become long and weak. Imbalances are created when muscles surrounding a joint change in length. One muscle may become tight and it’s opposing muscle becomes long and weak.
Flexibility training is a key component for all training programs. It is used for a variety of reasons including:
~ increasing joint range of motion
~ relieving joint stress
~ improving elasticity of muscles and connective tissue
WHY IS CORRECTIVE FLEXIBILITY SO IMPORTANT?
If you don’t do your flexibility before activating the muscle, you will only strengthen the muscle within the ROM [range of motion ] you have [ which isn’t optimal ]. Where you need to strengthen the muscle is within the ROM that you do not have [ which has been lost ]. If you don’t strengthen the muscle through the ROM you lost, it isn’t there, so you wont use it and it will stay weak and allow for reciprocal inhibition to occur.For example: An overactive hip flexor like the psoas will decrease gluteus maximus acitivity. This leads to synergistic dominace to also occur. An example of this is – Synergistically dominant hamstrings during hip extension while possessing weak or inhibited glutes. This will lead to compensation, further deconditioning, and potentially injury.
FLEXIBILITY TRAINING LIMITS THE CHANCES OF THE CUMULATIVE INJURY CYCLE TO TAKE EFFECT.
Muscular imbalance—> Synergistic dominance—> Altered neuromuscular control—> THIS LEADS TO altered reciprocal inhibition, arthrokinetic dysfunction, and tissue fatique.
Look At these Benefits of Flexibility Training:
–Increased ROM
–Decreased muscle stiffness
–Increases neuromuscular efficiency
–Decreases compensation patterns
–May help to increase: balance, coordination, strength, and power
–Decreased risk of injury
Don’t underestimate the importance of flexibility training not only before and after a workout, but in your daily life as well. There is no reason to set yourself up for injury if you can prevent it- right?
Static Release for Lower Leg Dysfunction.
What you need: softball and foam roller
Hold on trigger point for a minimum of reps or until you get a release. Keep shoulder blades back and depressed. Don't slouch! Keep good posture while performing these exercises. Stay hydrated.
Signs of Lower Leg Dysfunction:
Best analysed by a health and fitness professional. NASM utilizes the Self Myofacial Release Method AKA - Static Release.
NASM uses the overhead squat assessment followed by a modification to pin-point where the dysfunction lies.
Feet turn out
Feet Flatten
Knees buckle inward
Arms adduct
These are indications of LLD utilizing the over head squat assessment.
Doing the OHSA with modification by putting your heels on a 5 lbs weight plate or something similar and then performing the squat is how it is determined if the issue is coming from the hips or the lower leg. If those above compensations disappear using the modification, then the issue is lower leg.
The overhead squat is performed by standing hip width to shoulder width apart. Feet are parallel with second toe pointing forward. Raise the arms up so they are directing the ears. Draw the navel in. Squat as if you were sitting in a chair.
You can do this by looking in the mirror. You can also record yourself from the front, the side, & the rear. This post is LLD specific, so I won't discuss the other postural dysfunctions. Look for the signs and then use the modification. If the compensations go away, you more than likely have LLD. As always, consult with your Dr before performing this . Also, talk to your Dr if you have varicose veins or circulation problems or if you are diabetic or pregnant.
Bernadette Ricci
NASM CPT
Flexibility training is a key component for all training programs. It is used for a variety of reasons including:
~ increasing joint range of motion
~ relieving joint stress
~ improving elasticity of muscles and connective tissue
WHY IS CORRECTIVE FLEXIBILITY SO IMPORTANT?
If you don’t do your flexibility before activating the muscle, you will only strengthen the muscle within the ROM [range of motion ] you have [ which isn’t optimal ]. Where you need to strengthen the muscle is within the ROM that you do not have [ which has been lost ]. If you don’t strengthen the muscle through the ROM you lost, it isn’t there, so you wont use it and it will stay weak and allow for reciprocal inhibition to occur.For example: An overactive hip flexor like the psoas will decrease gluteus maximus acitivity. This leads to synergistic dominace to also occur. An example of this is – Synergistically dominant hamstrings during hip extension while possessing weak or inhibited glutes. This will lead to compensation, further deconditioning, and potentially injury.
FLEXIBILITY TRAINING LIMITS THE CHANCES OF THE CUMULATIVE INJURY CYCLE TO TAKE EFFECT.
Muscular imbalance—> Synergistic dominance—> Altered neuromuscular control—> THIS LEADS TO altered reciprocal inhibition, arthrokinetic dysfunction, and tissue fatique.
Look At these Benefits of Flexibility Training:
–Increased ROM
–Decreased muscle stiffness
–Increases neuromuscular efficiency
–Decreases compensation patterns
–May help to increase: balance, coordination, strength, and power
–Decreased risk of injury
Don’t underestimate the importance of flexibility training not only before and after a workout, but in your daily life as well. There is no reason to set yourself up for injury if you can prevent it- right?
Static Release for Lower Leg Dysfunction.
What you need: softball and foam roller
Hold on trigger point for a minimum of reps or until you get a release. Keep shoulder blades back and depressed. Don't slouch! Keep good posture while performing these exercises. Stay hydrated.
Signs of Lower Leg Dysfunction:
Best analysed by a health and fitness professional. NASM utilizes the Self Myofacial Release Method AKA - Static Release.
NASM uses the overhead squat assessment followed by a modification to pin-point where the dysfunction lies.
Feet turn out
Feet Flatten
Knees buckle inward
Arms adduct
These are indications of LLD utilizing the over head squat assessment.
Doing the OHSA with modification by putting your heels on a 5 lbs weight plate or something similar and then performing the squat is how it is determined if the issue is coming from the hips or the lower leg. If those above compensations disappear using the modification, then the issue is lower leg.
The overhead squat is performed by standing hip width to shoulder width apart. Feet are parallel with second toe pointing forward. Raise the arms up so they are directing the ears. Draw the navel in. Squat as if you were sitting in a chair.
You can do this by looking in the mirror. You can also record yourself from the front, the side, & the rear. This post is LLD specific, so I won't discuss the other postural dysfunctions. Look for the signs and then use the modification. If the compensations go away, you more than likely have LLD. As always, consult with your Dr before performing this . Also, talk to your Dr if you have varicose veins or circulation problems or if you are diabetic or pregnant.
Bernadette Ricci
NASM CPT
STATIC RELEASE/MYOFASCIAL RELEASE:
STATIC STRECTCHING:
ANTERIOR TIBIALIS ISOLATED ACTIVATION EXERCISE:
