improve squat patterning with the advanced stretch to win – fascial stretch therapy system®

Improve Squat Pa/erning with the Advanced Stretch To Win – Fascial Stretch Therapy® System

With Chris Frederick and Kevin Darby Sponsored by Human Kine;cs

Thanks Human Kinetics!!!

www.HumanKinetics.com BOOK & DVD

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Chris Frederick

•  Co-Director Stretch to Win Institute

•  Dance, martial arts •  Physical Therapist •  Kinesis Myofascial

Integration •  Z-Health® practitioner

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Kevin Darby

•  Director of STW Canada

•  Director of Darby Training Systems

•  > 20 yrs in fitness •  Former athlete •  Published research with Stu McGill, PhD

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Ann Frederick

•  Dancer, instructor > 30 yrs •  Personal trainer, group ex in

flexibility fitness > 30 yrs •  1995

–  Created Fascial Stretch Therapy (FST) technique

–  Stretch to Win Center

•  1997 defended thesis •  1999 Stretch to Win

Institute 5

Nathan Baxter

•  Australian Powerlifting Champion

•  10 National titles •  20 min FST in May 2013

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“Since the treatment I have been able to squat again with my feet in neutral posi;on and s;ll geTng depth. The keys to a good squat for me is to have feet in neutral and externally rotate HARD while maintaining a neutral to slightly anteriorly rotated pelvis and neutral spine. Extreme weights can only be liZed when I can produce extreme levels of torque at each joint. This gives a "locked in" kind of feeling that provides tremendous support in the bo]om posi;on.”

ADL squats

•  Assymetrical – Loading – Alignment – Neural – Mul;ple variable posi;ons

•  Endurance •  Func;onal

Our Goals

Introduce you to a whole body system that trains, corrects and re-‐educates the brain, nervous system and the body structure

rapidly & efficiently.

Give you prac;cal training & therapy informa;on that you can use today.

Learning objec;ves

•  Briefly introduce you to the STW-‐FST philosophy.

•  Give you our most effec;ve FST solu;ons to common problems seen in the squat.

2 biggest client problems in squat

1.  Low back pain or discomfort

2.  Knee pain or discomfort If overhead training/athle;c •  Thoracic – shoulder problems <-‐> neck

Tradi;onal solu;ons

•  Technique •  Posture •  Sta;c stretching for ROM

•  Mental focus -‐ contrac;ng specific muscles

Newer solu;ons

Musculoskeletal-‐biomechanical-‐structural

ê Neurological

Some methods for movement re-‐ed

•  Vladimir Janda/Karel Lewit •  Taping & tool methods •  Manual therapy for muscles •  Manual muscle tes;ng

Janda/Lewit Cross Syndromes – Advantage

•  Cross syndromes are whole body pa]erns

– Disadvantage •  We s;ll correct individual muscles

–  Examples •  hip flexor stretching, glute strengthening

Taping & Tool methods

•  Good, quick correc;ons for squat •  Problems: –  superficial methods miss deeper problems –  results oZen temporary

Manual therapy

•  Scar ;ssue-‐muscle spindle-‐GTO approaches •  Advantages –  quick fix; occasionally works permanently –  great for athle;c events

•  Disadvantage –  isolated muscle by muscle approach –  oZen temporary, incomplete results

Manual muscle tesFng

•  Advantage –  quick assessment of nerve to muscle func;on

–  helps to iden;fy specific inac;va;on problems in a chain

•  Disadvantage –  no direct correla;on to func;on in weight bearing for sta;c or dynamic movement pa]erns

–  OZen disregards how each test is affected by other agonists, antagonists, synergists, etc.

Newer integraFve soluFons

•  Re-‐educate via neural plas;city –  Fascial mechanoreceptors (80%)

–  Joint mechanoreceptors –  Visual –  Ves;bular –  Cerebellum

•  Result = new brain map (GPS) for movement

•  Time: in minutes

FST -‐ 10 Original Principles

•  Mul;ple layer soZ ;ssue and joint technique. •  Uses neuro-‐myofascial mobiliza;on, stretching & movement of whole body.

•  Re-‐educates the brain & nervous system with individualized sensori-‐motor pa]erns.

•  Changes structure & func;on by rapidly adjus;ng tone & tension.

Problem 1: Low Back pain or discomfort

•  Ant – hip flexor •  Posterior – glute inhibi;on

•  Lateral – ac;va;on delay in lateral hip group

•  Medial – adductor 4th hamstring; poor hip ext

•  Tradi;onal solu;on: Hip flexor stretch

Problem 1: FST soluFons

1.  Lower body trac;on – S;mulate midline cerebellum – Global decompression – Global tone & tension reduc;on

2.  Single leg trac;on –  lumbo-‐pelvic-‐hip joint mechanoreceptors – Hip joint decompression – Stretch ;ght joint capsule – Fixes some LLDs


3. Trac;on-‐oscilla;on-‐circumduc;on (TOC) –  Overall warm-‐up –  Joint capsule assessment & prep –  Adjust nervous system for goals

4. Short, deep myofascial chain –  Focus on proximal a]achments –  Medial, midline, lateral fibers

5. Long, superficial neuro-‐myofascial chain –  Focus on distal a]achments


6. Combine short & long chain movements –  Reciprocally oscillate between all a]achments

7. Visual-‐ves;bular ac;va;on –  Eyes/head follow specific movement of torso &/

or extremity

8. Stand up and re-‐assess/re-‐educate squat

1. Lower body tracFon

2. Single leg tracFon

3. TOC

4. Midline short, deep myofascial

chain

4a. Lateral fiber focus

4b. medial fiber focus

5. Long, superficial neuro-‐myofascial chain

6. Full combinaFon – “Scorpion”

Problem 2: Knee pain or discomfort

•  Sub-‐clinical or diagnosed knee issues – Full or par;al tears in any ligament or meniscus

– Car;lage defects •  Knee pain as func;on of ankle-‐foot problem – Restricted or lack of dorsiflexion

– Tradi;onal solu;on: stretch achilles


•  Knee pain as func;on of ankle-‐foot problem – Restricted or lack of dorsiflexion

•  Plantar fascia •  Interosseous membrane restric;on •  Fibula hypomobility

Superficial & “deep” back lines – start low

Superficial & “deep” back lines – work up ;bia-‐fibula

3 FST moves that improved Baxter’s world class power squat

Stretch to Win – Fascial Stretch Therapy® cerFficaFon offer: $200 off any 2013 Level 1 workshop – offer expires Sat, Aug. 2nd

www.StretchToWin.com -‐ Code: HKWEB13

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improve squat patterning with the advanced stretch to win – fascial stretch therapy system®

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