Walsh Construction: Mobilize N' Flex

Mobilize & FlexMay 2014Dr. Brian Tiu

Elite Chiropractic#2014SafetyWeek

Reason Why I’m Doing This

1. “Every single human being should have the ability to take care of themselves”

2. Health Resource

Advances in Stretching

• Does not reduce muscle soreness

• Static stretching, whether before/after exercise - does not prevent

injuries - it may even cause injuries - reduction in blood supply

• Static stretching decreases muscle performance

• Static stretching does not increase strength or muscle gains

Factors That Influence Flexibility1. Older muscles are stiffer due to structural changes that

took place

2. Immobility will demonstrate stiffness over time (longer

than four weeks)

3. Excessive training causes more crosslinking of collagen

fibers; therefore, more stiffness

4. Excessive repeated muscle contractions causes high

volumes of neural discharge – “ELECTRICAL FAULT”

5. Increase in temperature decreases muscle stiffness - can

be environmental or friction - less stiff at 2:00 PM.

What Happens When You Stretch a Muscle?

Muscles are NOT rubber bands:

1. Deformation occurs on the FIRST stretch, and

after four stretches there is little change in

ultimate length

2. It takes 12-18 secs to reach stress relaxation, so

there is no need to hold a stretch for longer than

20 secs.

3. Changes occur as a result of the NERVOUS

SYSTEM, NOT mechanical deformation.

The Electrical System of the Body

How Do We Protect It?

Nutritional Support

Why Dynamic Stretching?

1. Full body warm up, elongates the muscle

2. Increases core temperature

3. Engages the Power Plant & Electrical Circuits

4. Mobilizes joints and improve flexibility

5. Help decrease chance of injury

“90% of the stimulation and nutrition to the brain is generated by the movement

of the spine.”

- Dr. Roger Sperry (Nobel Prize Recipient for Brain Research)

It’s TIME for us to get MOVING!

Halo Exercise

Forward Lunge With Lean

Side Lunge Stretch

Straight Leg Kicks

Knee To Chest

Rollover Into ‘V’ Sits

Groiners

Take Home Message...

• STRUCTURE dictates function

• Your BRAIN is wired for movement, not muscle

• You CAN’T increase a muscles length by stretching it

• Static stretching usefulness is severely limited

• Dynamic stretching and mobility are more appropriate

• To increase flexibility, adhere to specificity. 30 secs of static stretching in the position you are about to engage in

• Keep warm ups short and to the point

• If you want to change posture, detect it, correct it and be aware of it

Questions?

Dr. Brian TiuElite Chiropractic

www.elitechironw.com

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