Download 1529 3pm-4:30pm Chantal Laporte - Activate Ottawa Health and

Foam Roller Stretch
Session presented at Activate Fitness Conference and Expo
May 3, 2015
Designed and presented by: Chantal Laporte, B.Sc., M.Sc. CALA, CFP and YMCATrainer
Introduction:
Using a foam roller can provide similar benefits as deep tissue massage. Find out what athletes
have been using to release tension and improve flexibility. Foam rollers can be used for
rehabilitation, prevention or management of chronic muscle issues. In this workshop learn how
versatile the foam roller is: use your body weight, yoga and pilates exercises to increase joint
range of motion, provide myofascial release and massage. You will leave this session refreshed
and rejuvenated.
How does Myofascial Release work?
A simple review of neuromuscular anatomy is required to apply the neurophysiological
concepts. Two basic neural receptors are located in skeletal muscle tissue. These receptors are
the muscle spindle and the golgi tendon organ. Muscle Spindles are located parallel to the
muscle fibers. They record changes in fiber length and rate of change to the CNS. This triggers
the myotatic stretch reflex, which reflexively shortens muscle tissue, alters the normal lengthtension relationship and often induces pain. Golgi Tendon Organs (GTO) are located at the
musculotendinous junction. They are sensitive to change in tension and rate of tension change.
Stimulation of the GTOs past a certain threshold inhibits the muscle spindle activity and
decreases muscular tension. This phenomenon is referred to as autogenic inhibition. It is said to
be “autogenic” because the contracting agonist is inhibited by its own receptors. Reduction in
soft-tissue tension decreases pain, restores normal muscle length-tension relationships and
improves function.
General Guidelines
The health and fitness professional should be proficient in these techniques prior to client
instruction.
-Hold each position one to two minutes for each side (when applicable).
-If pain is reported, stop rolling and REST on the painful areas for 20-30 seconds. Continuing to
roll when pain is present activates the muscle spindles, causing increased tightness and pain.
-Resting 20-30 seconds on painful areas will stimulate the GTO and autogenically inhibit the
muscle spindles, reducing muscular tension and pain.
-Maintain proper Draw-In Position, which provides stability to the lumbo-pelvic-hip complex
during rolling.
Foam Roller Stretch
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THE EXERCISES:
Part 1: Myofascial Release
1.
Iliotibial Band: Tightness in the ITband causes changes in the walking/running
mechanisms, causing pain at the hip, low back or lateral knee. Position yourself on
your side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in
“neutral” with ears aligned with shoulders. Roll just below hip joint down the lateral
thigh to the knee.
2.
Hamstring: Tightness in the hamstrings can result in a posterior pelvic tilt, increasing
pressure in the low back and affecting walking/running mechanisms. Place
hamstrings on the roll with hips unsupported. Feet are crossed to increase leverage.
Roll from knee toward posterior hip while keeping quadriceps tightened.
3.
Piriformis: Tightness of the piriformis can result in piriformis syndrome, pinch the
sciatic nerve. Begin seated on the roll with foot crossed to opposite knee. Roll on the
posterior hip area. Increase the stretch by pulling the knee toward the opposite
shoulder.
4.
Quadriceps: Tightness in the quadriceps causes an anterior pelvic tilt, tightening the
glutes and increasing pressure on the lumbar spine. Body is positioned prone with
quadriceps on foam roll. It is very important to maintain proper core control
abdominals drawn in & tight gluteus to prevent low back compensations. Roll from
pelvic bone to knee, emphasizing the lateral thigh, vastus intermedius and vastus
medialis.
5.
Calf (soleus and gastrocnemius): Tightness in the calf muscles affects push off and
landing mechanisms, this can add stress to the foot and affects the entire quadrant.
Place the calf on the roll with hips unsupported. Feet are crossed to increase
leverage. Roll from back of the knee to achilles tendon.
6.
Anterior Tibialis: In a kneeling position, lean to one side to place anterior tibialis
belly on foam roller. Use your hands to help stabilize your body as you roll on the
belly of the muscle.
7.
Adductor: Extend the thigh and place foam roll in the groin region with body prone
on the floor. Be cautious when rolling near the adductor complex origins at the
pelvis.
Foam Roller Stretch
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8.
Upper Back-Rhomboids: Tightness in the upper back causes a forward posture, can
defer pain to neck and shoulders. Cross arms to the opposite shoulder to clear the
shoulder blades across the thoracic wall. While maintaining abdominal drawn in
position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll midback area on the foam roller.
9.
Latissimus: Position yourself on your side with arm outstretched and foam roll
placed in axillary area. Thumb is pointed up to pre-stretch the latissimus dorsi
muscle. Movement during this technique is minimal.
10.
Foot release: Standing, place roller under the foot and roll from ball of the foot to
heel.
Part 2: Mind-Body Stretches
1.
Mountain Series
2.
Balance and Bird-Dog combination
3.
Kinesthetic awareness sequence/shoulder release//breastroke sequence
4.
Shell Stretch
5.
Spine twist
6.
Open side angle
Foam Roller Stretch
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7.
Swan
8.
Pigeon
9.
Figure of 4
10.
Spine/abdominal strength/stretch: Port de bras
11.
Foot/calf/bicycle sequence
12.
Mermaid sequence
13.
Fish/Relaxation
References:
1.
2.
3.
4.
5.
6.
Russell, Allan, Benefits of Myiofascial Release, 2006.
Stott Pilates Foam Roller repertoire, 2006.
Elisabeth Quinn, Foam Roller Exercises for Easing Tight Muscles, 2008.
Owner’s Manual: The Foam Roller, Running Times, 2007.
Foam Rolling for Runners, Running World, 2007.
The Trigger Point Therapy Workbook, second edition, by Clair Davies, MCTMB, published by
New Harbinger.
7. John F. Barnes, Physical Therapy Forum.
8. Trigger Point Performance Therapy, by Peter Twist, 2010.
Foam Roller Stretch
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