Characteristics of Human Motion and Integrated Flexibility

It is a 3 dimensional world Eccentric before concentric, go opposite first Tri-Plane Movements Muscles are stabilizers Muscles react to ground forces Gravity Infusion Physiologic Is the movement pattern sub-conscious? Proprioception Enriched Build the highway
Anterior Posterior Lateral X-Factor

Relative Bone Position of the Lower Extremities

JOINT Scapula Spine Hip Knee Ankle Subtalar Midtarsal Sagittal elevation flex/ext. flex flex PF-DF DF TRI-PLANE LOADING PLANE Frontal Transverse ABD-ADD int/ext rot ABD-ADD int/ext rot adduction int rot abduction int rot ADD-ABD eversion abduction inversion abduction TRI-PLANE UNLOADING PLANE Frontal Transverse

Sagittal

Adducted to the pelvis

use by permission of Gary Gray, P.T. authors note: spine and scapula have been added to the original grid

Movement is described as of the distal bone in relation to the proximal bone.

Relative Bone Position of the Spine

Functional Action
Tri-Plane Loading Load Stretch Absorb Decelerate Eccentric Tri-Plane Unloading Unload Shorten Propel Accelerate Concentric

Movement is described as of the proximal bone in relation to the distal bone.

Planes of Motion
S F S F S

Movement Spectrum
sagittal transverse

#
S S

frontal

bilateral or staggered

#
FF F wide or narrow

#
ER

IR

Int. or Ext. Rotation

Reaches
Medial (opposite lateral): will enhance calcaneal eversion of the same side foot Lateral (same side lateral): will enhance supination of the same side foot Overhead: will create a neutral foot position and reduce gluteal recruitment resulting in more quadriceps involvement Consider the effects of a frontal and transverse plane reach

Loading the Cannon Tri-Plane Loading

Calcaneal eversion Dorsiflexion Tibial internal rotation Forefoot Abduction

Eccentric loading

Must occur to maximally recruit the gluteals

Calcaneal eversion

Calcaneal neutral

Calcaneal inversion

Traditional Methods of Training

The zones of change through the tri-phasic action of muscle tissue

Pearls of Wisdom
We are not alone Let the Beacon of Life shine: Where the pelvis goes, the low back will follow Pre-load before Unload: Let gravity and eccentric loading occur first ---it is given to us for free Rotational before linear

Build the
Bridging the Gap: Blending tradition with Function Concentric, then eccentric Rotational first Isolate, then integrate Heavy, then to functional threshold

FLEXIBILITY HIGHWAY
Key Intersections Anterior Tibialis to distal Quads Proximal Quads to distal HF Proximal HF to distal ABS Proximal ABS to distal PECS Proximal PECS to distal DELTS Opposite OBLIQUES to Opposite SHOULDER

FLEXIBILITY HIGHWAY
Key Intersections PLANTAR FASCIA to CALCANEUS to ACHILLES POSTERIOR CALF to distal HAMS Proximal HAMS to distal GLUTES Proximal GLUTES to distal E.S. Opposite Glutes and Lats Distal E.S. to OCCIPITAL to CERVICAL ROTATORS

intersections

Posterior Aspect Anterior Aspect

FLEXIBILITY HIGHWAY

Hip Flexors Opposite Shoulder (Anterior X-Factor)

Fibrous alignment should be stretched together

Key Intersections PERONEALS to ITB, TFL ITB, TFL to LATERAL GLUTEALS LATERAL GLUTEALS to QL, OBLIQUES OBLIQUES to OPPOSITE PECS & SHOULDER

Lateral Aspect

Opposite Gluteals Opposite Lats (Posterior X-Factor)

The fibrous alignment of the opposite lats and gluteals need to be lengthened together to optimal decelerate flexion and rotational movement patterns

Flexibility Highways

lateral flexibility highway

anterior flexibility highway

posterior flexibility highway

Flexibility Highways X-Factors

Progression Strategies
Easy

No External Resistance Tri-Plane Hip Movement Wall Patterns Range Limited Low Reach Simple Movement Patterns

anterior

posterior

Progression Strategies
Hard Add External Resistance Tri-Plane Hip Movement with Upper Extremity Motion Ipsilateral Reach Contralateral Reach Rotational Reach Complex Movement Patterns
Traditional Movement Squats Complementary Integrated Pattern Wall Patterns Wallbangers Asymmetrical Squats variations Toe In/Out Squats Tri-Plane Lunges Tri-Plane Step Ups/Downs Box Push

Traditional Movement

Complementary Integrated Pattern

Traditional Movement Power/Explosiveness

Complementary Integrated Pattern Tri-Plane Hops Line Drills MB Catcher's Power Squat MB Power Layups

Leg Extension/Leg Curls

Tri-Plane Lunges Sand Bag Drag SL Squats Line Drills Fielding Drills Power Cordz Lunges with DB's

References

Chain Reaction Explosion Seminar, Wynn Marketing, Adrian, Michigan, 2001 Chaitow, Leon, Muscle Energy Techniques, 1996, New York, Churchill Livingstone Carlsoo, Sven, How Man Moves, 1972, London, William Heinemann Ltd. Clark, M.A., Integrated Flexibility Training, Thousand Oaks, Ca., National Academy of Sports Medicine, 2001 Dykyj, Daria, Ph.D., Anatomy of Motion, Clinics in Podiatric Medicine and Surgery, July 1988, Vol. 5, No. 3 DeMont, Richard, CAT, Lephart, Scott,PhD, ATC, Repetition Drives Neuromuscular Recovery after ACL Injury, Biomechanics, April, 1998 Gambetta, Vern, Too Loose Too Much, www.gambetta.com Gray, Gary, Total Body Functional Profile, Wynn Marketing, Adrian, Michigan, 2001 Gray, Gary, P.T., Pronation and Supination, Wynn Marketing, Adrian, Michigan, 2001 www.wynnmarketing.com, Gray, Gary, P.T., Functional Biomechanics: Pure Definitions, Wynn Marketing, Adrian, Michigan, 2001 www.wynnmarketing.com, Inman, Verne, Human Walking, Williams & Wilkins, 1981 Katch, Frank, Katch, Victor L., McArdle, William D., Exercise Physiology: Energy, Nutrition, and Human Performance, 1986, Philadelphia, Lea & Febiger Kurz, Thomas. (1994) Stretching Scientifically - a guide To Flexibility Training. Stadion Publishing Company, Inc. Island Pond, Vermont. Powers, Scott K. & Howley, Edward T., Exercise Physiology: Theory and Application to Fitness and Performance, 1990, Dubuque, Iowa, Wm. C. Brown Publishers Simon, Sheldon, MD, Mann, Roger, MD, Hagy, John, O.R.E., Larsen, Loren, MD, Role of the Posterior Calf Muscles in Normal Gait, Journal of Bone and Joint Surgery, June 1978, Vol. 60-A, No. 4Myers, Thomas, Anatomy Trains, Churchill Livingstone, 2001 Schultz, R. Louis, Ph.D. & Feitus, Rosemary, The Endless Web, North Atlantic Books, 1996