FUNCTIONAL

PREHAB+
ASEP AZIS SST.FT
(FOUNDER FUNCTIONAL PREHA
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SPORT INJURY
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INJURY CYCLE
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SOFT TISSUE HEALING FRAME TIME

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SPRAIN VS STRAIN
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FIRST AID TREATMENT

▸ POLICE
▸ PROTECTION - OPTIMAL LOADING - ICE -
COMPRESSION - ELEVATION
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PRINCIPLES OF SPORT
REHABILITATION
▸ Restore muscle strength
▸ Endurance & power
▸ Improve flexibility ( mobility )
▸ Propioseption & balance
▸ Sport specific / Functional exercise
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▸ Anatomical consideration ( shoulder + chest + spine+ hip +

knee + ankle+ foot)

▸ Common Injury in Fitness

▸ Quick Screening
▸ Solution Functional Prehab
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FUNCTIONAL STRUCTURE VS
DISRUPTIVE STRUCTURE
▸ FUNCTIONAL STRUCTURE : MUSCLE FIBERS, TENDON,
LIGAMENT, FASCIA

▸ DISRUPTIVE STRUCTURE : ADHESION, KNOT (

MYOFASCIAL TRIGGER POINT) , SCAR TISSUE
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BIOMECHANICAL MOVEMENT
▸ FLEXION-EXTENSION
▸ ABDUCTION-ADDUCTION
▸ PRONATION-SUPINATION
▸ PROTRACTION-RETRACTION
▸ INTERNAL - EXTERNAL ROTATION
▸ ELEVATION - DEPRESSION
▸ DORSI FLEXION - PLANTAR FLEXION
▸ INVERSION- EVERSION
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FUNCTIONAL PREHAB
▸ CHARACTERISTIC OF MUSCLE RELATIVE TO “TIGHT-
LOOSE “ CONCEPT
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FUNCTIONAL PREHAB
▸ PREHAB EXERCISES ARE FORM OF “ PHYSICAL
THERAPY “ IN WHICH INDIVIDUALS CAN REHABILITATE
FROM THE EFFECTS OF REPETITIVE MOVEMENT
EVOLUTION FITNESS EQUIPMENT

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WHAT IS REQUIRED TO CREATE

NORMAL OR IDEAL MOVEMENT
▸ Movement system comprises the coordinated interaction of :
▸ Articular
▸ Muscular CNS

▸ Fascial Physiological

▸ Neural Psychosocial
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PERFORMANCE PYRAMID
BASIC FUNCTIONAL MOVEMENT

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MOVEMENT
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TRAINING HIERARCHY
▸ MOVEMENT-STRENGTH-POWER-CONDITIONING

▸ First Move Well, then move often

▸ Don’t Put Strength on Top of Dysfunction
▸ Power is Strength expressed quickly
▸ Ability to maintain power output through a given task
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CONCEPT OF PATTERNS- PREDICTABLE

PATTERN
▸ The weakness cause the thightness and the thightness
cause the weakness

▸ Muscle prone to weakness usually function as stabilizers

▸ Muscle prone to tightness usually function as movers
▸ We can’t just fixing only one ( thightness / weakness)
because there are mutually dysfunctional
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MUSCLE STABILIZERS VS MOBILIZERS AT

SPINE
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RELEASE-LENGTHENING-ACTIVATION-
PREHAB FUNCTIONAL ( RELEAP)
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COMMON INJURY
▸ Shoulder Impingement syndrome + Rotator Cuff Tear
▸ Knee osteoarthritis
▸ Lower Back Pain + Hip Flexor Problem
▸ Chronic Ankle Instability
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SHOULDER IMPINGIMENT SYNDROME

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SHOULDER IMPINGEMENT SYNDROME

▸ Pain with overhead the arm
▸ Weakness of shoulder muscle ( rotator cuff )
▸ Difficulty reaching behind the back
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▸ Pain radiating from the front of shoulder to the side of arm

▸ Pain during the night
▸ Painful, cracking or popping sensation
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ROTATOR CUFF TEAR

▸ Degeneration is the most common cause of a rotator cuff
tear

▸ People who do repetitive lifting and overhead activities are at

risk for rotator cuff tear

▸ Muscle supraspinatus is the common tear in rotator cuff

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QUICK SCREENING SHOULDER

IMPINGEMENT + ROTATOR CUFF TEAR
▸ Painfull arch
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LOWER BACK PAIN

▸ 85 % of lower back pain is diagnosed by a medical doctor as
non specific low back pain.

▸ Gluteus weakness is one of cause lower back pain.

▸ Can be traumatic or degenerative.
▸ Disc bulging is one of the most common injury in lower back
( L5-S1)
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HIP FLEXOR PROBLEM

▸ Tensor Fascia Latae as a hip abduction, hip flexor
▸ TFL can be weakness also tightness
▸ TFL problem also make lower back problem
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QUICK TEST FOR LOW BACK PAIN + HIP

PROBLEM
▸ Trendelenburg test

▸ Indicate weakness of gluteus medius

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▸ Modified Thomas test

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▸ Slump test

▸ Step 1 : Slump forward

▸ Step 2 : neck flexion
▸ Step 3 : Leg extension
▸ Step 4 : passive dorsiflexion of ankle
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KNEE OSTEOARTHRITIS
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KNEE OSTEOARTHRITIS
▸ Osteoarhtritis is defined as degeneration of joint cartilage
▸ Age, history of trauma to a joint, obesity is some risk factor
for knee osteoarthritis

▸ Muscle weakness, altered muscle function, joint stiffness,

and lower aerobic fitness, and morning pain is common
symptom in knee osteoarthritis.
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QUICK TEST KNEE OSTEOARTHRITIS

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CHRONIC ANKLE INSTABILITY

▸ Lateral ligament is most common injury
▸ Weakness muscle around the ankle
▸ Ankle dorsi flexion range of motion decreasing when spare
ankle become chronic
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QUICK TEST CHRONIC ANKLE

INSTABILITY
▸ Weight bearing lunge test

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PSOAS MARCH EXERCISE

▸ Improving lumbopelvic control

▸ Good for Psoas Strain , low back pain , “thight” hip Flexor
PSOAS MARCH

▸ LEVEL 1 : No Resistance
▸ LEVEL 2 : Resisted Psoas March
▸ LEVEL 3 : Bridging Psoas March
BRIDGING EXERCISE

▸ LEVEL 1 : Basic Bridge with Band

▸ LEVEL 2 : Bridge with Single leg Static hold
▸ LEVEL 3 : Bridging with Marching
▸ LEVEL 4 : Single Leg Bridging
SIDE BRIDGE / SIDE PLANK
▸ LEVEL 1 : Side Bridge from knee
▸ LEVEL 2 : Side Bridge
▸ LEVEL 3 : Side bridge roll
▸ LEVEL 4 : Side Bridge on stability ball
▸ LEVEL 5 : Modified Side Bridge
SHOULDER MOBILITY AND STABILITY
DRILL

▸ LEVEL 1 : Scapular Movement

▸ LEVEL 2 : Retraction Row
▸ LEVEL 3 : YTW drill
▸ LEVEL 4 : Multi Directional Pull Apart
ANKLE MOBILITY AND STABILITY DRILL

▸ LEVEL 1 : Self Ankle mobilization

▸ LEVEL 2 : Self tibial internal rotation mobilization
▸ LEVEL 3 : Banded Ankle mobilization
▸ LEVEL 4 : bilateral plantar flexion ( motor control )
MYOFASCIAL SLING
ANTERIOR OBLIQUE SLING

• Anterior oblique sling Consist of :

• A. external and internal oblique

• b. opposite side adductor muscle

• c. connecting adductor abdominal fascia

• Role in accelerating and deccelerating the
body during sport- spesific movement
including change of direction
AOS EXERCISE

• Level 1: Supine Position , isometric squeeze ball in between

your leg . Activating adductor - internal oblique - external
oblique

• Level 2 : tall kneeling ( pelvis - torso - arm)

• Level 3 : half kneeling ( use theraband for hip adduction )

• Level 4 : Split Stance ( theraband resistance - core training )

POSTERIOR OBLIQUE SLING

• Posterior oblique sling consist of :

A. Latissimus dorsi muscle

B. Opposite side gluteus Maximus

C. Interconnecting thoracolumbar fascia

• This sling crosses at the level of the lumbosacral junction
and provides force closures SIJ ( sacro iliac joint )

• Distribute load between upper extremities , spine and

lower extremities

• This force closures allow to coordinated movement for

activities such as walking , climbing , and single sport
specific movement
POS EXERCISE
• Level 1 : quadruped position , hip extension ( gluteus ) + shoulder
extension contralateral ( latisimuss dorsi )

• Level 2 : Half kneeling Position , front heel into the ground ( maintain
stability )

• Level 3 : lunge position , hold the lunges position / move through range
of motion , keep weight forward

• Level 4 : Step Up Position, focus at end position ( squeeze the gluteus

, terminal hip extension )
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PREHAB+