Outline

1. Understanding myofascial restrictions

2. Identifying and correcting postural
move beyond foam rolling imbalances
3. Releasing muscle tension with self
and take your clients with you
bodywork

2015 IDEA World Fitness Convention

July 16, 2015

Myofascial system Fascia

The myofascial system comprises the The fascia forms the largest system
muscles and their associated fascia; in the body as it is the system that
and the condition of this system can touches all the other systems.
- James L. Oschman, PhD
dictate posture, movement, function,
and health.
Cell Structure of Fascia
Extracellular matrix: collagen and elastin fibers
embedded in a gelatinous ground substance
Functions of Myofascial System
Force transmission
Structure and tone
Communication
proprioception sense of body positioning
interoception sense of physiological condition
nociception processing of noxious stimulus

Myofascial system in function Myofascial restrictions

Extensibility Trigger points and fascial restrictions limit the natural
glide and function of the myofascial system
stretches from
internal or external
forces without
damage

Elasticity
returns to original
length after a brief
stretch (ie. spring)
Myofascial Trigger Points (MTrPs) Fascial Restrictions
Spasm or knot in a small patch of muscle Crosslinks
tissue or fiber
Adhesions
Motor, sensory, and autonomic
components Contractures

nodule

taut band

Alignment of Fascia Causes of Myofascial Restrictions

Extended sitting
Sustained posture
Imbalanced athletes
Emotional stress
Nutrition
Injury
Normal Scar Tissue Restless sleep
Arrangement Arrangement

Injury Pool Theory

Effects of Myofascial Restrictions Neural Sensitization & Pain
Posture Peripheral Sensitization:
Circulation ischemic states lower pH of the local environment
TPs associated with increased local inflammation
Mobility
inflammation lowers nociceptor excitation
Psyche threshold
Immune System recruitment of silent nociceptors increase input
resting discharges provide continuous afferent
Pain signals
Sleep

Neural Sensitization & Pain Muscle tension & our minds

Central Sensitization:
brain plasticity may increase receptive field
memory developed from frequent stimulation
amplified response to stimuli
phantom pain in the absence of stimuli
Psychological
mental, emotional, or nervous strain
hostility or strained relationship between people or groups
Sympathetic Nervous System!
Increased HR, RR, & BP!
Increased muscle tension!
Inhibition of digestion!
Immune system suppression!
Tunnel vision!

Parasympathetic Nervous System

 Muscle Tension & Health
TENSION
(stress, posture,
injury, nutrition)

CORTISOL (stress SLEEP PAIN Sensitization

hormone) levels Deprivation Nutrition
elevated

Immune System Decreased Pain Sleep Disruption

Suppression Tolerance

Impaired Tissue Increased Emotional Stress

Healing Inflammation

HR, RR, & BP Cortisol level Increased Muscle

Elevation elevation Tension
(stress, guarding)

Self Bodywork & Health soma system

Injury prevention & recovery myofascial release
Reduce myofascial restriction
trigger point therapy
Nourish muscles and tissues
Address compensatory muscles mindfulness
Emotional wellbeing
Self empowerment + awareness
Restoring homeostasis
Sleep
Calming the mind
Smooth circulation and respiration
Myofascial Release Trigger Point Therapy
Goals Techniques
Goals Techniques
Break up adhesions Rolling
Promote muscle Stripping Unlock trigger Ischemic
glide Cross-fiber points pressure
Improve circulation Pin-and-stretch Restore tissue Pin-and-stretch
remove waste length Contract-relax
nourish tissues Improve circulation

General Foot Rolling: release of the plantar

Upper Trap Release: sustained ischemic
fascia helps to alleviate tension and
pressure onto a trigger point on the upper
restrictions throughout the superficial back
trapezius muscle can improve scapular
line, affecting the calves, hamstrings, and
mobility and benefit shoulder range of
erector spinae
motion

Mindfulness Mechanisms of Change

Interoception body and sensory awareness Autonomic
Respect listen to the responses of your Effleurage
Static compression
body
Mechanical
Breath focus on and utilize your breath
Cross-fiber friction
Stillness mental calmness and focus Stripping
Neuromuscular
Moderate the intensity of your practice PNF stretching
according to your bodys responses. Agonist/antagonist
Upper Crossed Syndrome Breaking It Down
Shoulder Girdle
Humeral Head

Elevation
Internal rotation
Anterior translation
Scapula

Rotation
Abduction (protraction)
Elevation

Breaking It Down Breaking It Down

Head & Neck

! Thoracic kyphosis
! Cervical lordosis
(upper)
Breaking It Down Breaking It Down
Weight of Head Restricted Respiration
Cervicogenic
headaches

Normal Respiration Accessory Muscles

Respiration
restricted

Assess SELF BODYWORK SEQUENCE

Upper Crossed Syndrome
Static Functional

Technique Tool Movement

Subclavian roll + Big orange Scapular retraction
stretch
Pec turn away stretch Big orange External rotation
Latissimus stretch Big orange Shoulder flexion
Suboccipital release Double track roller Chin tuck
Upper trapezius Double track roller Shoulder flexion
release (s)
Upper back release Double track Protraction circles
roller(s)
Medial scapula Myofascial 5-pack Circumduction
release
Subclavian Roll + Stretch Pec Turn Away Stretch

Latissimus Stretch Suboccipital Release