More on Cycling Posture

Wow!  I almost forgot that I needed to follow up on my last post...this aging thing is a little rough sometimes!

Oh well...I finally remembered.  Better late than never...right?

In my last post Cycling Posture I talked about the postural distortion patterns that often plague cyclists, as a result of prolonged body positions and repetitive movement patterns.  We discussed the concept of adaptive shortening, and briefly discussed the resulting imbalances that frequently occur within the Human Movement System (HMS).

Today let's take a look at how we can begin to regain proper posture through a variety of mobility and strength exercises.  I promise to do my best to keep this post brief, so I will warn you up front...this may turn into another series of posts, in order to cover everything you need to know.

Are you ready?  Then let's get started!

Let's start with the upper body, since many of you who are reading this are probably competing in triathlons, whether Sprint, Olympic, or Ironman...this information could help to keep you performing for longer, without succumbing to nagging shoulder injuries.

You may remember me discussing Upper Crossed Syndrome (UCS), and mentioning that this dysfunction results in decreased clearance within the glenohumeral joint capsule...often resulting in an impingement of various soft tissues that lie in and around the joint.  Over time, impingement of these structures can result in degradation of the tissues, pain, decreased mobility, and instability of the joint itself.  As we have discussed many times in the past, the human body is a remarkable 'machine', and adapts quite efficiently to various situations.  The body will adapt in amazing ways in order to protect itself...we usually refer to these protective actions as compensations.

One such compensation that typically accompanies UCS is the drawing up and in of the shoulder.  This is typical among individuals who are experiencing some degree of impingement.  This action often results in an over active upper Trapezius muscle, as it is this muscle that is responsible for elevation and adduction (moving toward the body's midline) of the shoulder blades.  This action effective reduces the amount of movement within the shoulder joint, thus preventing further impingement of the surrounding soft tissues. 

While this serves to protect these tissues, it also compounds the problem, and can result in a condition known as Frozen Shoulder.  A frozen shoulder requires a great deal of physical therapy, and can be quite painful to rehabilitate.  We'll discuss the compensatory actions of the upper trapezius in a future post - but for now, let's take a look at the imbalance that occurs with UCS, and who the culprits are in this common postural distortion pattern.

The imbalance that is present with UCS involves the anterior chest muscles (pectoralis minor, pectoralis major) and a number of posterior chest muscles (mid-lower trapezius, rhomboid, sub-scapularis).  These are some of the major players in UCS, but understand that these are not the only muscles involved, and in extreme cases, physical therapy is necessary to reverse the effects of this postural deviation pattern.

It is important to understand that these imbalances commonly involve both strength and length...muscle strength, and muscle length.  Remember, many of these muscles have adaptively shortened due to prolonged positioning, and their antagonist muscle(s) have inversely lengthened.  The overactive, shortened muscles must be returned to their normal resting length, while the underactive, weakened muscles must be retrained and restrengthened.  Restoring balance in this manner will return the dysfunctional joint to normal function through proper positioning.

"So how do we do that?" You ask.

I am assuming you have all purchased a Trigger Point Therapy kit by now...right?  What?  You STILL haven't invested in your body, yet you are an active, aging athlete?  Stop right now, and click on the Trigger Point banner in the upper left corner of this page to order your kit right now!

Ok...if you don't have a TPT kit, grab a tennis ball.  What? No tennis ball?  Well then, I guess you really SHOULD click the link above then, huh?

Let's start by releasing tension in the pec major and pec minor muscles.  Remember, it's the tension and over-activity of these muscles that is pulling your shoulders forward (protraction). I've attached a short video which describes exactly how to perform this exercise, so take a moment or two to watch it before moving on.

http://youtu.be/2t7Z3CjQeZ8

I'm just like many of you...an aging, amateur athlete, who has a real job.  Therefore, I understand that time is precious.  One of the reasons I like this exercise so much is that not only do you get soft tissue work in the form of massage, you also get some stretching of the muscle tissue when you perform the pulling action.  By combining these two techniques into one quick and easy to perform exercise, you can get away with having to perform a separate stretching routine for your chest muscles...thereby making this a very time efficient corrective-based exercise, that can be incorporated into any current fitness or training regimen.

Check back soon for the next installment - see...I told you it would be another series!  Next time we will discuss some strengthening techniques for the mid and lower trapezius muscles, that will help to pull the shoulder blades down and back (depression and retraction), effectively creating more space within the shoulder capsule.

Thanks for reading, and as always...

Yours in Health and Performance,

John

Self Myofascial Release Techniques for the Golfer

Self Myofascial Release...now that's a term you don't hear everyday!

The term conjures up a vast number of thoughts and ideas...you should try introducing that term to a group of firefighters!  

So what is Self Myofascial Release (SMR)?

To understand it better, let's break down the term into parts...Okay?

Self - this probably goes without saying but...it simply means that this is a procedure that is performed by you...on you.  It does not require assistance from a massage therapist, athletic trainer, or physical therapist.

Myo - myo is a medical prefix that denotes a relationship to muscle.  Essentially myo = muscle.

Fascial - within the confines of anatomy and physiology, fascia is a sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.  The study of the human fascial system is currently one of the hottest topics in health and fitness today.  The body contains a network or web of fascia that essentially links every part of the body together...like a common thread running throughout the entire human body.  We'll discuss fascia in detail another time.

Superficial fascia...white connective tissue

A microscopic look at the fascial 'web' that lies deep within our bodies

Release - Merriam Webster defined the word release as... "Allow or enable to escape from confinement; set free."  

Remember yesterday, when I mentioned that SMR techniques would be used to address the fourth step in the Cumulative Injury Cycle?  

Basically, what we are doing is using a variety of implements to apply pressure across a section of muscle, thereby releasing tension and adhesions within the muscle tissue, while simultaneously providing freedom of movement between the muscle tissue and its surrounding fascial sleeve.  

The National Academy of Sports Medicine (NASM) defines SMR as a flexibility technique use to inhibit overactive muscle fibers.

So how does it work?

A muscle is made up of muscle cells, which ultimately form muscle fibers.  The muscle fibers are grouped and surrounded by a form of fascial tissue, which serves to keep the grouped fibers together...think of it as a package of sorts.

Cross-section of muscle tissue showing grouped fibers

Tendons are found at each end of the muscle, and serve to anchor the muscle to bone.  When the muscle contracts, the tendons transmit the contractile force to the bone, causing movement to occur.  Tendons are thick, fibrous extensions of the fascia surrounding the muscle and it's individual fibers.  

The point at which the muscle and tendon meet is referred to as the musculotendinous junction (MTJ).  Located within the MTJ are tiny receptors known as Golgi Tendon Organs (GTO).  GTO's are sensitive to changes in muscular tension, as well as how quickly the tension is developing.  These magical little receptors become excited when they detect tension across the muscle, and cause the muscle to relax as a protective mechanism to prevent muscle and tendon tearing. It is this amazing process that we are targeting during SMR techniques.

So how do we do it?

Self Myofascial Release is performed using 'tools' or 'implements' that put pressure on muscle tissue, thus creating tension...and exciting the GTO's.  The tools can be quite specialized, but can also be as ordinary as a tennis ball.

To get the most benefit however, I recommend that you purchase a set of 'tools' that will enable you to perform SMR techniques on all the major muscles and muscle groups in your body.  You have clicked on the Trigger Point banner by now haven't you?  If not, please do...simply to check out the website. 

As I mentioned before however, I am an affiliate sales rep for Trigger Point, which means that I will receive a small commission should you choose to order through my blog.  I use Trigger Point products on myself and my athletes.  I have also equipped each of our fire stations with a Trigger Point kit...I truly believe they are the best made and most effective SMR tools on the market.

The picture below depicts one of many SMR exercises used to improve flexibility, range of motion, and even reduce or eliminate pain!

Thoracic SMR on a foam roll

Another great tool you can use to improve thoracic mobility via SMR, is a pair of tennis balls taped together, as shown below.

A great, inexpensive SMR tool...the Tennis Ball Peanut

In my next post, I will show you how to use these tools, and provide some sample SMR exercises for the aging golfer.  BUT...before then, you must put together a Tennis Ball Peanut...and you must check out the Trigger Point Therapy website by clicking on the banner at the top of this page.  

I know these tools are a little pricey, but believe me...it is worth it.  You are investing in your health and performance, and the cost of these tools is far less than you would pay to treat just one injury!

 Yours in Health and Performance,

John

Regaining Thoracic Mobility

Alright, let's do a quick recap of where we have been...

I began this series with a post titled "The Aging Golfer".  My intent was to educate my fellow aging athlete golfers on the importance of maintaining adequate mobility within the hips and spine, as this would not only improve their performance on the links, but possibly stave off the degenerative spine disease that so many golfers suffer from later in life.

As we have learned along the way however, this information pertains to other aging athletes as well...and even non-athletes.  This is the kind of information that everyone needs to have.  In fact, this is the kind of knowledge that our doctors  need to know, but unfortunately...most don't.

"The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” 

                                    ― Thomas A. Edison

 The quote above reflects some pretty forward thinking...especially for someone living in the early 1900's.  It is time for more importance to be placed on the care of the human frame...by all, not just athletes.  

Ok, I'm beginning to rant.  I shall dismount my soapbox and get back on track.

So...what can we do about our decreased mobility?  Over the next couple of posts within this series, I plan to take you through some mobility exercises that are used by Physical Therapists to regain flexibility and range of motion.  You don't have to be a Physical Therapist to do these exercises, but you will need to have some specific equipment.

I would expect that by now you have clicked on the Trigger Point advertisement on this blog, and purchased your very own, life-changing Trigger Point Therapy kit...yes?  What?  You didn't think it was necessary?  Alright, there's still time.  You can always click on that banner right now, and then come back to this post once you have received your 'tools' and learn the exercises.

Before we dive into fun stuff however, we need to do a little more education.  I know, I know, you've had enough teaching, and you want to get on with the fun stuff.  Believe me, I've heard it before...but trust me, because this information is important, and will help bring it all together.  Really.

We need to talk about the Cumulative Injury Cycle (CIC).

"What is the Cumulative Injury Cycle?" you ask.  Great question!

 The CIC is a process that occurs within the human body, and disrupts the human movement system (HMS) through the development of muscle imbalance, altered neuromuscular control, etc.

The National Academy of Sports Medicine (NASM) describes the CIC as "A cycle whereby an injury will induce inflammation, muscle spasm, adhesion, altered neuromuscular control, and muscle imbalances."

But you're not injured, so this doesn't pertain to you...right?

Wrong.

The term injury is used to describe both acute traumatic injury, as well as chronic overuse injury patterns.  Every time we engage in physical activity, we create micro trauma to our muscles and connective tissues. This small amount of injury is enough to trigger the CIC.

I want you to have a solid understanding, so let's dive in a little deeper and go through each step of the CIC.

Step 1: Tissue Trauma

Tissue trauma can result from an injury such as a strain, or it can simply refer to the micro-tears and contractive tension in a muscle which are normal results of strength training. The body treats this stress on the tissue as an injury and initiates the repair process. The only way muscles get bigger and stronger is when the body undertakes this healthy, normal repair process on these micro-tears. Excessive tension, however, is NOT normal and healthy. It interferes with the healthy growth of the muscles by allowing them to remain in a shortened, contracted state.

Step 2: Inflammation

Any trauma to tissues leads to inflammation of the traumatized area. Inflammation triggers the body’s pain response system, which activates protective mechanisms meant to prevent further damage. At the microscopic level, we are talking about activation of tiny receptor sites called muscle spindles that sense the level of tension in the muscle and attempt to protect it by initiating contraction.

Step 3: Muscle Spasm

When the muscle spindles are stimulated, microspasms begin to occur throughout the muscle, creating further tension and shortening.

Step 4: Adhesions

Also known as “knots”, adhesions are the result of the microspasms in step 3. These adhesions can be described as tight nodules within the soft muscle tissues. They reshape the muscle itself, creating an inelastic matrix of roadblocks which prevent the muscle from contracting and releasing as it should. Untreated adhesions can become permanent features of the soft tissue as the tissue repairs itself to cope with the demands of strength training. Inflexible tissue causes postural compensations as the body attempts to find ways to move itself in spite of its new limitations.  Remember...life will find a way!

Step 5: Altered Neuromuscular Control

These permanent adhesions cause compensatory movement patterns to occur . The body wants to move, and it will find a way to do so even if it means using muscles and joints in suboptimal ways which deviate from their intended functions.

Step 6: Muscle Imbalance

Repeated patterns of movement model the body in their image. If the body moves in a suboptimal manner over time, the faulty patterns will be built into the muscles and joints themselves.  Remember...the body adapts!

And Then the Vicious Cycle Repeats and Reinforces Itself

The CIC is a process that feeds on itself.  As the cycle draws to a close, the muscles are left in sub-optimal states.  This reinforces each of the previous steps within the CIC, and essentially causes the cycle to repeat...over and over again, until a severe acute injury occurs.  At this time, most people simply write it off as just another injury, when in fact it was caused by a failure to recognize and mitigate the CIC from the outset.

Pattern Overload and the Cumulative Injury Cycle

The cumulative injury cycle is directly tied to the concept of pattern overload, which means placing repeated stress on the body through performing the same motions. Poor posture combined with pattern overload is the recipe for repetitive stress injuries.

Alright, now that you are familiar with the cumulative injury cycle, let's talk about what we are going to do to restore some movement in your thoracic spine.

There are two corrective techniques that we are going to employ...corrective flexibility, and self myofascial release (SMR).

Corrective Flexibility training involves a variety of different stretching techniques that can be used to re-lengthen over-stressed, shortened muscles.  The goal is to return those muscles to their normal resting length.

SMR techniques will be used to attack the adhesions (described in Step 4 above) that are reducing the elasticity of the muscles.  These exercises are carried out with the use of SMR tools, such as those produced by Trigger Point...hence my reminder to click on the ad banner and purchase yourself a set.

In my next post, we will learn how to use these tools, and get down to the business of Self Myofascial Release!

Until then...

Yours in Health and Performance,

John