Flexibility is the ability to move a joint through its complete range of motion, whereas mobility is the “ability of a joint to move actively through a range of motion. Flexibility refers to the range of motion for a given joint. The degree of flexibility that a person has is influenced by muscles and connective tissues, like ligaments and tendons. Stretching is a form of exercise that can lead to an increase in flexibility, Genetics, connective tissue elasticity, compositions of tendons surrounding the joints, the strength of opposing muscles group, body composition, sex, age, activity level, previous injury, and medical issue all influence flexibility. To allow for optimal neuromuscular efficiency the individuals must have proper flexibility in all 3 planes of motion. The neuromuscular efficiency is the ability of the nervous system to recruit the correct muscles to produce or reduce force and stabilize the body structure in all 3 planes of motion(transverse, sagittal, frontal). Generally, muscle imbalances create poor posture, poor posture creates improper movement, improper movement creates injury. Muscles Imbalances are alterations in the length of a muscle surrounding a given joint, in which some are overactive and some are underactive. Synergic Dominance occurs when a synergistic muscles take over a function of a weak or inhibited prime mover, the result is faulty movement pattern leading to dysfunctions and then injury. Flexibility training can reduce the risk of muscle imbalances, joint dysfunction, and injuries, increases joint range of motion, decrease the tension of muscles, relieve joints stress, and it’s important to achieve full range of motion in all 3 planes. Flexibility training is progressive, systematic, and based on an assessment. The 3 phases of flexibility training are corrective, active and functional. Corrective improve muscle imbalances and altered joint motions, by using self-myofascial release and static stretching, Functional flexibility, uses self-myofascial release and dynamic stretching. The best flexibility programs incorporate multiple forms of stretching to meet the need of the clients. The Fitness assessment is not designed to diagnose medical or health conditions but instead is designed to serve as a way of observing and documenting a client’s individual and structural status. Further is not intended to replace medical evaluation/examination. exercise limitations, identify potentially risk factor for clients through screening procedures, we do design individualized progressive exercise programs, and provide clients with general information on healthy eating habits, refer clients to nutritionist dieticians or medical practitioners for treatment of injuries or disease. We do design an exercise program for client after have been release from rehabilitations. The bare minimum fitness assessment components: 1) General health history 2) Occupation 3) Lifestyle 4) Past injury 5) Past surgery 6) Static postures assessments 7) Dynamic posture assessments 8) Heart rate/ Pulse 9) Body composition measurements Neuromuscular efficiency is the ability of the nervous system and muscular system to communicate properly so to produce optimal movement. The Static stance is the body road map on how he or she has been using her body with time. The most common postural distortions patterns are: 1)Pronation distortion syndrome: flat foot pronation and adducted and internally rotated knees (knock knees) 2)Lower cross syndrome: the anterior tilt of the pelvis (arched lower back) 3)Upper crossed syndrome a postural distortion characterized by a forward head and rounded shoulders Dynamic Posture Assessment: 1) Overhead Squat Assessment Checkpoints: Lateral view: LPHC / Excessive forward lean/ Probable overactive muscles: Soleus, Gastrocnemius, Hip Flexor, Abdominal/Probable Underactive muscles: Anterior Tibialis, Gluteus Maximus, Erector Spinae Low Back Arches / Probable overactive muscles: Hip Flexor Complex, Erector Spinae, Latissimus Dorsi/ Probable Underactive muscles: Gluteus maximus, Hamstring Complex, Intrinsic Core Muscles…(transverse abdominis, multifidus, internal oblique, pelvic floor) UPPER BODY / Arms Fall Forward/ Probable overactive muscles: Latissimus Dorsi, Teres Major, Pectoralis major/minor/ Probable Underactive muscles: Mid lower Traps, Rhomboids, Rotator cuff Checkpoints: Anterior view: FEET / Turn out/ Probable overactive muscles: Soleus, Lateral Gastronemious, Shorthead Biceps Femoris/ Probable Underactive muscles: Medial Gastrocnemius, Medial Hamstring complex, Gracilis, Sartorius, Poplitetus KNEES / Move Inward/ Probable overactive muscles: Adductor Complex, Biceps Femoris Shorthead, TFL, Vastus Lateralis/Probable Underactive muscles: Gluteus Medius Maximus, Vastus medialis Obliques 2) Single leg squat CheckPoint : KNEE / Move Forward/ Probable overactive muscles: Adductor Complex, Bicep Femoris Short Head, TFL, Vastus Lateralis/ Probable Underactive muscles: Gluteus Medius, Maximus, Vastus Medialis Obliques 3) Pushing Assessment Checkpoint: LPHC (lunbo pelvic hip complex) / Low Back Arches/Probable overactive muscles: Hip Flexor, Erector Spinae/ Probable Underactive muscles: Intrinsic Core Stabilizer SHOULDER COMPLEX / Shoulder Elevation/ Probable overactive muscles: Upper Trapezius, Sternocleidomastoid, Levator Scapulae/ Probable Underactive muscles: Mid-Lower Trapezius HEAD / Head Migrates Forward/ Probable overactive muscles: Upper Trapezius, Sternocleidomastoid, Levator Scapulae/ Probable Underactive muscles: Deep Cervical Flexor 4) Pulling assessment CheckPoints: LPHC / Low Back Arches/ Probable overactive muscles: Hip Flexor, Erector Spinae,/Probable Underactive muscles: Intrinsic Core Stabilizers SHOULDER COMPLEX / Shoulder elevation/ Probable overactive muscles: Upper Trapezius, Sternocleidomastoid, Levator Scapulae/ Probable Underactive muscles: Mid-Lower Trapezius HEAD / Head Protrudes Forward/ Probable overactive muscles: Upper Trapezius, Sternocleidomastoid, Levator Scapulae/Probable Underactive Muscles: Deep Cervical Flexor Always consult a physician before beginning any exercise program. The selections of exercises that prepare your body to sustain repetitive movements is the way to prepare the body for peak performance for the long term. OUR MAIN GOAL TO IMPROVE THE FOUR AREAS: 1) LONGEVITY 2) SPEED 3) STAMINA 4) STRENGTH
We do not diagnose medical conditions, prescribe treatments, diets, provide treatment for injury and disease of any kind, but we do screen clients for
Proper postural alignment allows optimal neuromuscular efficiency which helps produce safe movement and proper joint motion. Proper posture allow the body to produce high level of functional strength. Without it the body may degenerate and experience altered movement patterns and muscle imbalances. Static postural observation can determine any gross deviations in overall posture.
PNF Stretching Myofascial
