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Stretching Anderson, S.G.A. - P.N.F. - C.R.A.C. – Eccentric exercises KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY 1.Techniques of stretching or elongation The global active stretching, designed by Souchard to be applied in the sports field with preventive purpose, draws its principles from the Global Postural Re-education (RPG created for therapeutic use) taken in good part by the theories of Mezeries. KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Ä Concept of globality : stretching bands of connective tissue of the muscle chains Ä division between static and dynamic muscle Ä Use of certain positions "postures" well codified Ä Importance of deep breathing Ä Application of techniques also present in other methods (isometric contractions) Ä Importance of proper technique executive KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S The A.G.S. provides for the smooth and progressive elongation of single muscle but not of different muscle chains simultaneously. For muscle chains means the set of muscles consistent, qualitatively equal that have the same function and wrapped together by bands of connective From an educational point of view, Souchard, examines the static muscle chains and divides them into two main (c. back and c. Anterior) and 6 secondary KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S DIVISION BETWEEN Account for two-thirds of our muscles through their tone allow the maintenance of upright posture and movements currents With the contraction therefore evolve towards shortening ALWAYS BE EXERCISED IN STRETCHING. Not being essential for the maintenance of the upright position, are little tonic They tend to relax MAY BE EXERCISED IN CONCENTRIC CONTRACTION TO BE REINFORCED MUSCLE CHAINS RANKED BY SOUCHARD ARE FORMED FROM STATIC MUSCLES KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S MAIN Posterior muscle chain spine, pelvis-trochanteric, glutes, hamstring, calf, plantar) ( Anterior muscle chain (pillars and aponeurosis of the diaphragm, sternum-cleidomastoideo, long neck, scalene, iliopsoas, iliac fascia, adductors of the pubis, the anterior tibial) KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S SECONDARY Inspiratory Chain (diaphragm and its tendon, sternocleidomastoid, scalene, intercostal, spinal dorsal pectoralis minor) Shoulder top chain (upper trapezius, middle deltoid) Shoulder anterointernal chain (coracobrachialis, subscapularis, pectoralis major clavicular) KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S SECONDARY Arm front chain (coracobrachial, biceps, brachialis, supinator longus, anterior muscles of the forearm and the thenar and hypothenar eminence) Hip antero- internal chain (iliopsoas, iliac fascia, adductors of the pubis) Hip lateral chain (piriformis, gluteus maximus, tensor fascia) KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S v 2 DIFFERENT MODES: With the closing of the hips(for posterior chain) With the opening of the hips (for anterior chain) v AND IN THREE MODES OF OPERATION: Standing Sitting Lying down KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Posterior Chain Anterior Chain KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Posterior Chain Anterior Chain KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Posterior Chain Anterior Chain KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Need for slow breathing, rhythmic and prolonged that privileges the expiratory phase To obtain an indirect chain elongation inspiratory almost always retracted KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S They can be used and exploited the effects and benefits (reflected by reverse stretching, reciprocal inhibition) of shares on stretching and isometric, eccentric, always run within the postures KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S Rule of globality : gradually lengthen at the same time all the muscles of the same chain (pull the two ends of the elastic) Particular attention to avoid compensation Prolonged elongation time (recommended 20 min) Executions cold as not to increase the coefficient of elasticity A (elongation) = Strength x time / K (coefficient of elasticity) KEY TECHNIQUES FOR IMPROVING JOINT MOBILITY Active Global Stretching A.G.S ADVANTAGES Ü Greater efficiency (the technique is more comprehensive, global, and can also take advantage of the benefits of the other) Ü Very useful for postural balance and muscle tension and elimination of fees for training Ü Get used to develop and improve concentration and proprioception of the body and proper breathing DISADVANTAGES Ü High difficulty of performance especially in the initial phase and control in the presence of more athletes Ü Requires a change of mindset and habits (more time in one position able to maintain the silence and the attention) Active Global Stretching A.G.S Before training Standing Sitting Lying down Post Training Standing Sitting Lying down As a training session Standing Sitting Lying down C C D D D C C C C To improve mobility by keeping active the tone 5-10 range min. To re-establish a relationship muscular chain, to regulate the breath and venous return Improved efficiency for better condition (greater peace of mind, more time available) 10-12 min. 20 min. Technique Physiological principle Anatomical area involved Execu:on :mes 6” PNF Ac$va$on of the 20” inverse stretch reflex Area of the 3/5” (muscle receptors, muscle tendon Golgi tendon) 2/3” 20” 6” CRS reciprocal inhibi$on Area of the muscle tendon 20” 6/8” 2/3” 20” 6” CRAC 20” Ac$va$on of the 3/5” inverse stretch reflex (muscle receptors, Area of the 2/3” Golgi tendon) muscle tendon 20” + reciprocal 2/3” inhibi$on 6/8” Eccentric Exercises ? ? reach the posi$on of elonga$on; maintenance posi$on; isometric contrac$on of agonist muscle; release; Maximum elonga$on. reach the posi$on of elonga$on; maintenance posi$on; isometric contrac$on of antagonist muscle; release; Maximum elonga$on. reach the posi$on of elonga$on; maintenance posi$on; isometric contrac$on of agonist muscle; release; Maximum elonga$on. release maintaining the elonga.on; isometric contrac.on of antagonist muscle. 5/6 reps for 5” Effec:veness ** ** ** *** Difficulty execu:ve Loca:on of session ** Away from sport or ac$vity without ac$ons eccentric-‐concentric intense ** Away from sport or ac$vity without ac$ons eccentric-‐concentric intense ** Away from sport or ac$vity without ac$ons eccentric-‐concentric intense *** Before training even within func$onal exercises Technique Physiological principle Anderson Aboli$on of the stretch reflex (muscle spindles) and lowering muscle tone Anatomical area involved Execu:on :mes 6” S.G.A. Contemporary elonga$on of the muscle chains; can use:aboli$on stretch reflex, ac$vazione of inverse stretch relfex and reciprocal inhibi$on Difficulty execu:ve Loca:on of session * * Away from sports or post workout reach the posi$on of elonga$on; Contrac$le unit 20/25” elonga$on of muscle 6” return to the star$ng posi$on. Fascial $ssue; Area of the muscle tendon Effec:veness 5-‐10’ before training; 10/12’ post training; 20’ as a training session. Before training (postures standing or siVng), **** **** Post training (postures lyinfg down); As a training session (all kind of postures)
