relative flexibility - compensations, progressions
TRANSCRIPT
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Relative Flexibility: Compensation, Progressions &
Contraindicated Exercise
Breaking the cycle of compensation
Dr. Brent Brookbush, DPT, MS, NASM- PES, CES, CSCS, ACSM H/FS NASM Master Instructor
August 3, 2014
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“It’s not enough to increase movement quantity, if you can also increase movement quality” – B2
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Relative Flexibility
• Relative Flexibility – A hypothesis introduced by Shirley A. Sahrmann (Diagnosis and Treatment of Movement Impairment Syndromes)
• “…stiffness in one muscle group or joint will cause compensatory movement at adjoining joints that are controlled by muscles and soft tissues that exhibit less stiffness.”
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What does that mean?
• Your body will follow the path of least
resistance!
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Defining Relative Flexibility
Progressions
• Relative flexibility progressions are gross
movement progressions designed to decrease the
reliance on compensatory movement patterns
during resistance training, while an Integrated
Warm-up/Corrective Exercise Program is
“practiced”.
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Goal
• Reduce the likelihood that compensation
patterns will be adopted during the
resistance training program.
• Assumption #1: An integrated warm-up or
corrective exercise program has been
adopted
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Assumption #2:
• Total Body
• Chest
• Back
• Shoulders
• Arms
• Legs
• Can be applied to
any phase of
training!
Based on a Standard Resistance Training Template!
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Relative Flexibility Progressions
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Upper Body Progressions
Back/Pulling
1. Sagittal Plane Row
2. Frontal Plane Pull
Down
3. Horizontal Row
Shoulders/Pressing
1. Scaption
2. PNF Carry Away
3. Sagittal Plane Press
4. Frontal Plane Press
Chest/Pushing
1. Sagittal
2. Transverse
3. Incline
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General Relative Flexibility
Progressions Whole Body: 1. Ball Wall Squats with
Arms
2. Squats with Arms
3. Step-Ups with Arms
4. Lunges with Arms
5. Single Leg Squat Touch
Down with Arms
Lower-Body 1. Leg Press/Ball Wall
Squats
2. Squats
3. Step-Ups
4. Lunges
5. Single Leg Squat Touch
Down
Alternative • Dead Lifts
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UBD Relative Flexibility Template
• Chest
1. Sagittal Plane
2. Transverse Plane
3. Incline
• Shoulders
1. Scaption
2. Then Carry Away
3. Then Overhead Sagittal
4. Then Overhead Frontal Plane
• Back
1. Sagittal Plane (Below Shoulder)
2. Then Sagittal Plane (Above
Shoulder)
3. Then Frontal Plane
4. Then Transverse Plane
• Arms
– Tricep Extenstions (No Overhead)
– No Biceps
• Lower Body
– No Restrictions
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LPHCD Relative Flexibility Template
• Chest
– No Restrictions
• Shoulders
– Scaption
– PNF Carry Away
• Nothing Overhead
• Back
– Sagittal Plane (Below Shoulder)
– Sagittal Plane (Above Shoulder)
• Nothing Overhead
• Arms
– No Restrictions
• Lower Body
– Squats
– Step-Ups
• No Lunges
• No Deadlifts
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LLD Relative Flexibility Template
Chest
– No Restrictions
Back
– No Restrictions
Shoulders
– No Restrictions
Arms
– No Restrictions
Lower Body
1. Leg Press and/or Ball Wall Squat
2. Squats with Anterior Load
3. Squats
4. Step-Ups • Larger Box = More
flexibility needed
5. Then Lunges
– Potential Alternative: • Deadlifts
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Stability Progressions Review
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Practical Application
• Stability - The ability to optimally recruit
motor units to oppose disturbances in
equilibrium
– Stability progressions are built upon
several general progressions that can be
applied to any exercise.
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Body Position & Planes of
Motion
• Body Position: 1. Lying
2. Sitting
3. Standing
• Planes of Motion: 1. Sagittal
2. Frontal
3. Transverse
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Modality
• Modality Progressions:
1. Machine
2. Barbell
3. Dumbbell
4. Cable/Band
5. Kettle-Bell
6. Suspension Training
7. Etc.
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Environment
• Unstable environments:
1. Ground
2. Ab-mat
3. Airex Pad
4. Half-Foam Roll
5. Uni-planer Balance Board
6. PB Disk
7. Bosu Flat Side Up
8. Etc.
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Neuromuscular Progressions
• Upper-body stability progression: – Bilateral
– Alternating
– Unilateral
• Lower-body stability progression – 2 Legs
– 1 Leg
– 2 Legs Unstable
– 1 Leg Unstable
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Special Note
• There are several intermediary steps, a wide
variety of modalities, and creative new
exercises that should be tested and added to
your progressions.
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Further Resources
• BrentBrookbush.com
– Strength Progressions
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Building a Routine
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Template
• What is the goal?
• What phase are we in?
• What’s the dysfunctions?
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Building your routine
Body-part Restriction Progression
Total Body
Chest
Shoulders
Back
Arms
Legs
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Lets Do It!
• Sagittal Plane Push-ups
• Sagittal Plane Press
• Sagittal Plane Row
• Cobras
• Scaption
• Ball Wall Squat
• Ball Wall Squat with Upper Body
• Squat with Anterior Load (Squat to Row)
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Q & A – Questionable Exercises
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Relative Flexibility and
Contraindicated Exercise
• Kettle-bell Windmill
• Straight Leg Deadlifts
• Dips
• Turkish Get-Up
• Knees Out Squat
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Take Away - Initial Programming
Total Body – Squat to Row
Chest – Sagittal Press
Back – Sagittal Row or Cobra
Shoulders – Scaption or UBD Corrective Exercise
Arms: – Triceps Extensions (or no arms)
Legs – Single Leg Touchdown
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Take Away – Full Disclosure
• These progressions will not work every
time, but should decrease the likelihood
that clients will compensate and
complain of pain.
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Contact Information
• Brent Brookbush
• NASM
– www.nasm.org
– 800.460.6276
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Thank You! For Your
Commitment to Excellence