Posts Tagged ‘flexibility’

Improving Your Calf and Plantar Fascia Flexibility

Monday, December 18th, 2023

Sometimes one little change to our strategy can have huge returns. This little adjustment to your calf and plantar fascia mobility may be just that for you.

Anatomically, there is a direct connection from the tendons of the toes, to the plantar fascia, to the Achilles tendon, to the calves, to the hamstrings that continues all the way to the base of the skull via the spinal musculature and its surrounding connective tissue. It is referred to as the Posterior Longitudinal System and is one example of how integrated our musculoskeletal system is.

In the video below, I show how and why this little adjustment to how you are addressing the mobility of your calves and hamstrings may be what helps get you over some plateaus.

Femur Rotations for Hip and Lower Back Care

Wednesday, April 26th, 2023

Golf, pickleball, tennis are all rotational sports. But so is tying your shoe. OK, it’s not a sport, but it is a rotational activity…one of thousands we perform every day. And because the hip is the largest joint responsible for rotation in the body, it makes sense to keep that rotational function highly tuned.

Two primary reasons for this:

1. Like every joint, the hip is optimized for longevity and function when it can spread and dissipate stress throughout the entire joint surface. This only happens if the joint is free to move in all of its designed directions.

2. Adequate rotation of the hips keeps unnecessary and potentially stressful rotation out of the lower back. The lower back is not designed for much rotation, but often is expected to absorb it when the hips lack needed rotation.

This video will demonstrate and explain one of the exercises from The Pain-Free Program that is great for the hips while keeping the lower back stress free.

If you are interested in a copy of The Pain-Free Program: A Proven Method to Relieve Back, Neck, Shoulder and Joint Pain, email us directly and we can help get you a copy.

Mobility Matters: Flexibility vs. Mobility

Sunday, September 29th, 2019

via Gfycat
The terms flexibility and mobility are often used interchangeably. Although from the same “family” they are two different things. The fundamental difference is that flexibility relates to the ability of a muscle to lengthen. Mobility refers to the ability of the muscles to lengthen with control.

For example, if you can lay on your back on table and someone can push your straight leg back toward you with your knee straight so that your hip is flexed past 90 degrees, that would be your hamstring flexibility.

Then if you stood up from the table and tried to kick your leg to the same range, it is doubtful you get more than 60-80% of the range you had on the table.

That’s the difference between mobility and flexibility in its most simplified way.

Is one better than the other?

Both are important and we use both with our clientele at various times in their journey and for different objectives. But ultimately, mobility is more transferable to activities of life, work and sport. This is because mobility is a much more integrated “hardware” and “software” process. Hardware referring to the soft tissue and software referring to the nervous system.

Conversely, someone pushing on your leg (or you pulling with a strap or belt) is more of a hardware process and less of a software process then the more movement-based mobility approach.

At the end of the day, flexibility is a means to an end and not the end itself. The results of stretching can feel good and help with the compliance of our tissue.

Improvements in our range of motion (ROM) from flexibility practices can be acute (immediate but short term) and chronic (sustained improvements).

Some of the most up to date research on flexibility has shown that the most effective strategy for acute changes in ROM is self-myofascial release followed by either static or dynamic stretching. This would include foam rolling, lacrosse or tennis balls, massage sticks and other implements.

The following guide can help compare and contrast the techniques you use to feel like you have more range of motion and feel “looser”.

Self-Myofascial Release

What it is: The use of foam rollers, lacrosse or tennis balls, massage sticks and other implements in soft tissue areas of the body to produce a form of self-massage.

What it does:
Effects both the mechanical properties of the soft tissue (skin, fascia, muscles, tendons, nerves, blood vessels) and the nervous system. It reduces the resting tone of the effected muscles, leading to healthier, more compliant soft tissue.

What it doesn’t do:
Lengthen muscles or fascia

Senior woman using a foam roller for self myofascial release

Static Stretching

What it does:
Increases range of motion at a joint by lengthening the elastic component of the muscle, causing some changes in the visco-elastic properties of the muscles. Some improvements in stretching are actually attributed to the individual’s increased tolerance to the discomfort of stretching.

What it doesn’t do:
1. No clear evidence that is reduces the risk of injury prior to activity
2. May decrease force production when done prior to explosive and/or maximal effort (such as jumping, maximal lifting, etc.).

Dynamic/Active Stretching

What it does:
Increases heat and fluid exchange to the tissue. This helps with elasticity to the soft tissue. Stimulates the nervous system and thereby prepares the body for activity.

What it doesn’t do:
Provide huge gains in range of motion

Some of the most up to date research on flexibility has shown that the most effective strategy for acute changes in ROM is self-myofascial release followed by either static or dynamic stretching. The research include using foam rollers, lacrosse or tennis balls, massage sticks and other implements.

Core-Tex Full Body Mobility Part 2

Thursday, May 2nd, 2013

Core-Tex Full Body Mobility Part 1

Thursday, May 2nd, 2013

We all know stretching and creating mobility does not sell as “sexy”. But there is no denying the role it plays in moving better, more comfortably and preparing for activity. The unique motion of the Core-Tex™ provides a completely different experience to improving mobility.

The motion of the Core-Tex™ encourages and guides the body into positions that address the tissue 3 dimensionally with ease. The mobility exercises with the Core-Tex™ are its “secret weapon” and one of the favorite applications of Core-Tex™ users.

The hip bone’s connected to the back bone

Monday, December 10th, 2007

The following is an article Zac Marshall, one of our Corrective Exercise Specialist wrote for out newsletter. It got such great feedback from our subscribers, I thought I would post it for anyone else to read.

We regularly send out very informative articles for the general population as well as health professionals. Be sure to subscribe to our newsletters if you have not already.

“The Hip Bone’s Connected to the . . . Back Bone”

By Zac Marshall

We’ve all heard that well-known children’s song about bones: “The foot bone’s connected to the . . . leg bone” and so on. Little do we realize, , the wisdom of this song as it relates to our health. Over the last few decades, one of the most significant principles health and fitness professionals have come to discover about the body is, as this song states, the connectivity of the musculoskeletal system. If we humble ourselves and learn from this simple children’s song, the key to much of our pain and physical limitation may become clearer.

Let’s apply the “Bone’s Song” to the number one reason people visit the doctor behind the common cold: lower back pain. As the “Bone’s Song” develops a key line appears: “The hip bone’s connected to the . . . back bone.” Contrary to this line, when most people think about back pain, there is s common misconception: they only look at the back. The wisdom of the “Bone’s Song” tells us that to understand the back, we must first understand the hip, the back’s closest ally.

Traditionally, the hips have often been an ignored piece of the low back pain puzzle. After all, if the hips aren’t hurting, they’re not a part of the problem . . . right? Wrong.. To better understand the low back pain mystery, it is essential that we look to unveil all the possible culprits behind the symptoms. The possible culprits to low back pain are many, including the feet and ankles; the knee, the upper back, the shoulders, and even the neck. But what we can be certain that if the hips aren’t working, the back is hurting.

There are several reasons why the hips are so commonly connected to low back pain. For one, the hips and the low back are direct neighbors. Thus, when the hip misbehaves, the low back is one of the first areas affected. To make matters worse, the hips have a tremendous amount of responsibility in aiding general musculoskeletal function. Due to their large muscles the hips are appropriately referred to as the “cannon” of the body. The problem with this is, if the hip “cannon” is not contributing properly or adequately to body movement, the low back is left highly vulnerable to undesirable stress and strain.

The low back is left especially vulnerable when the hip experiences one of two problems. The first problem the hip may experience is not providing enough motion (inflexibility). The second problem is not providing enough strength. When either (or both) of these problems are present, the low back often takes a hit.

Let’s focus our attention on what can happen to the low back if the hips experience the first problem: inflexibility. In order for the body to move and function in space the way it was designed to do, the body requires hip flexibility in three dimensional space (front to back, side to side and inward and outward rotation). When the hip experiences limited motion in any one of these three dimensions, it’s neighbor, the low back, is commonly called in to make up for the hip’s limitations. When the low back is asked to make up motion for the hip’s limitation, excessive flexibility occurs in the low back. This excessive flexibility is typically coupled with excessive joint wear and eventually pain.

One common example of the low back achieving excessive flexibility (and pain) due to the hip’s inflexibility is the activity of walking. During walking, the hip muscles must lengthen in order for one leg to extend behind the other. If the hip muscles cannot lengthen sufficiently, the body still knows it needs to move one leg backward. In order to do this, the body will often resort to having the low back increase it’s movement (by arching) in order to aide the leg in moving backward. If this compensation occurs often enough, low back pain is likely to develop.

Another common example of the low back suffering as a result of limited hip motion is in swinging activities. During swinging, the body needs to “wind” up in order to reverse directions and accomplish the swing. The winding that is required is an accumulation of motion at all the major joints of the body, including the hip. If the hip is not able to wind up adequately due to inflexibility, once again the low back will often make up for the difference. In this case the low back will either attempt to rotate more than it is designed to or it will once again excessively arch in order to achieve the movement. Just as in the walking example, if this compensation is repeated often enough the tissues of the low back become irritated and cause pain.

It’s amazing to realize how much understanding we can gain when we take our eyes off the symptom and look elsewhere for the cause of pain. This process is as simple as repeating the words to a simple yet profound song: “The hip bones connected to the . . . back bone.”