Balanced Body Movement Principles

How the Body Works and How to Train it

Module 5: Mobility and Restoration

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 Introduction
Balanced Body Movement Principles

Mobility Whole
and Body
Restoration Movement

Upper Body Trunk

Training Integration

Lower Body
Training

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 Mobility and Restoration

For optimum
performance
• Mobility work is essential for
obtaining or maintaining
optimum range of motion.
• Myofascial release is useful for
tissue recovery.
• Rest is necessary for healing
and for learning.
• Taking care of the body with
periods of activity and periods
of rest allow it to function at
it’s best.

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 Mobility and Restoration
Movement Principles

Mobility Recovery
Static
Passive Active Breathing
Dynamic
Contract/Release
Restorative
Active Isolated Stretch Movement
Loaded Movement Training

Self Myofascial
Practitioner Assisted Release
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 Mobility and Restoration
What is Mobility?

The ability to move

with ease and
without restriction.

Appropriate joint
range of motion to
perform daily and
athletic pursuits.
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 Mobility and Restoration
What is Range of Motion?
How far a joint or other articulation can move before being restricted
by joint structure or surrounding tissues.

Functional range Soft tissue Passive joint range

of motion mobility of motion
How far can the How far can the When soft tissue
joint move the joint joint move with restrictions are
without assistance. assistance. minimized, how far
can the joint move.

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 Mobility and Restoration
The Balance between Mobility and Stability

There is a continuous
play between stability
and mobility in human
movement.

When one or the other

is compromised the
body will adapt causing
undue strain to joints,
ligaments, muscles and
connective tissue.

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 Mobility and Restoration
Which joints are mobile or stable?
Mobility and Stability of the Kinetic Chain
Glenohumeral Mobility

Scapulothoracic Stability

Thoracic Spine Mobility

Lumbar Spine Stability

Hip Mobility

Knee Stability

Ankle Mobility

Foot Stability
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 Mobility and Restoration
The Balance between Mobility & Stability

Muscles and other soft

tissues adapt over time
to how they are used.

When placed under

appropriate tension they
adapt by lengthening.

When maintained in a
loose or shortened state
they adapt by
shortening.
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 Mobility and Restoration
Limitations in Flexibility

Joint mobility and flexibility

is limited by:
• Joint structure including ligament
length
• Training, especially in the pre and
early adolescent years
• Muscle structure
• Genetic predisposition

All of this is related to our

connective tissue or FASCIA

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 Mobility and Restoration
Physiology of “Stretching”
A stretch is a sliding
elongation of the
overlapping protein fibers
past their current resting
length.

The site of the contraction

or elongation is at the
sarcomere.

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 Mobility and Restoration
Actin and Myosin Crossbridge

A graceful image of force generating

movement.
Actin and Myosin cross bridge sliding act
as a molecular dance whose wave
creates muscle contraction.

Notice how the shorter lever arm and

force of pull change the movement
speed and quality.
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 Mobility and Restoration
The Neural Control of Movement
Proprioception
• Where you are in space and
how fast you are moving.

Stretch Reflex
• Protects the joints from
extreme ranges of motion.

Reciprocal Inhibition
• Limitations in range of motion
on one side of a joint leads to
decreased activation on the
opposite side of the joint.

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 Mobility and Restoration
The Neural Control of Movement
Proprioception is the body’s ability to know where it is in
space and how fast it is changing position.
Proprioceptive systems include:

Sensors
Golgi
Muscle within the
tendon
spindles fascial
organs
network
 Mobility and Restoration
The Stretch Reflex
The stretch reflex creates
a contraction of a muscle
when it stretches beyond
its appropriate length.

This reflex protects the

muscle and the joints
from damage.

• Many stretching techniques are

designed to overcome this
reflex to create more length in
the muscle.

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 Mobility and Restoration
Muscle Spindles
Muscle spindles are sensory receptors within the
body of a muscle.

They detect the length of the muscle and speed at

which the muscle is lengthening.

When a muscle reaches a certain length or is

moving at a certain speed, the muscle spindles are
stimulated to send a signal to the brain to contract
the muscle.

This protects the muscle and the joints from

damage.

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 Mobility and Restoration
Golgi Tendon Organ
The Golgi tendon organ is located at the
insertion of skeletal muscle fibers into the
tendons.

The Golgi tendon organ senses the tension

in the muscle rather than the length or rate
of stretch of the muscle.

In opposition to the muscle spindles, when

the tension in the muscle becomes too
high, the GTO will inhibit the muscle from
firing via a reflex arc.

The two work in harmony to moderate the

length of muscles in the body.

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 Mobility and Restoration
Fascial Proprioceptors

Fascia contains Pacini and Ruffini corpuscles which

are sensitive to vibration, pressure and temperature.

These nerve endings sense the changes in pressure

and vibration as water moves through the tissues.

Thus the fascia plays a strong role in:

Proprioception: Understanding where we are in
space and the direction and speed at which we are
moving.

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 Mobility and Restoration
Fascia and the Nervous System
Fascia contains Nociceptors which
are sensitive to pain – mechanical
or chemical injury, extreme heat
and cold.

So, fascia plays a role in

generating and moderating pain
signals.

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 Mobility and Restoration
Proprioception and Coordination
Proprioception and nociception are
closely related in the fascial tissue
and increasing proprioception can
lead to a decrease in nociception.

Proprioception is stimulated by

•MOVEMENT

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 Mobility and Restoration
Stretching Concepts
Practitioner
Static Dynamic Assisted
stretching
(not moving) (moving) (someone
moving you)
Duration Variables These
techniques
• Short duration (30 – 45 secs) • Tempo should only be
• Long duration > 45 secs (yin yoga) • Range of motion done by
• Muscle activation instructors
Static passive specifically
trained in them.
• Using props to support a passive
stretch (yoga bolster) Dynamic active Be aware that in
many places,
• Contract/Release
hands on work is
Static active • Active Isolated Stretching out of our scope
• Loaded movement training as movement
• Holding end range actively
teachers.

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 Mobility and Restoration
Mobility Techniques - Static

Static Stretching
• Short or long duration

Static Passive
• Position requires no effort

Static Active
• Requires effort to hold
the position
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 Mobility and Restoration
Mobility Techniques - Dynamic
Dynamic Stretching
• Involves movement

Contract/Release
• Isometrically contract the target
muscle for 6 counts then deepen the
stretch.
• Repeat 3 times then hold the stretch.

Active Isolated Stretch

• Use the muscles on the opposite side
of the joint from the target muscle to
create the stretch.
• 10 slow reps into the stretch followed
by a held stretch.
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 Mobility and Restoration
Mobility Techniques - Dynamic
Loaded Movement
• Working the full range of
a joint or area with
resistance.
• Creates control and
stability at the end
ranges of motion by
coordinating concentric
and eccentric control
around the joint.
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 Mobility and Restoration
Mobility Techniques – Instructor Assisted
Instructor Assisted Stretching techniques should only be performed by people
trained in them and are often outside our scope of practice!

Static
• Instructor supports or
holds client in static
stretch position.
Dynamic
• Instructor moves client
through a range of motion
with client staying relaxed
(passive) or actively
helping (active).
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 Mobility and Restoration
Stretching Examples

• Static passive • Dynamic • Static passive

• Static active active • Static active
• Dynamic • Dynamic
active active
Hip Flexors Quadriceps Hamstrings

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 Mobility and Restoration
Supine and Prone Lower Body Stretches

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 Mobility and Restoration
Kneeling, Seated & All Fours Lower Body Stretches

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 Mobility and Restoration
Standing Lower Body Stretches

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 Mobility and Restoration
Standing Lower Body Stretches

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 Mobility and Restoration
Shoulder and Neck Stretches

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 Mobility and Restoration
Forearm, Wrist and Finger Stretches

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 Mobility and Restoration
Restoration
Recovery in the form of rests between sets,
taking days off from training, getting
sufficient sleep and balancing work and play
all help the body to perform at its best.

Allowing the body to recover from strenuous

or stressful activities is essential for long term
health and good performance.
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 Mobility and Restoration
Stress and Relaxation

The autonomic nervous system Sense organs

controls heart beat, thermoregulation,
respiration and digestion as well as Lungs

affecting the mind and emotions.

Heart

Stomach
Excessive amounts of stress can
interfere with smooth functioning of Intestines

the ANS. Liver

Bowels

Rest and relaxation can restore and

rebalance the actions of the ANS by
Sex organs
modulating hormone release, slowing Urinary organs

respiration and calming the mind.

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 Mobility and Restoration
Whole Body Movement

Movement itself can help to regulate

the ANS, decrease stress and calm the
mind.

Mindful activities like yoga, Pilates or

Tai Qi and activities like running and
cycling can release endorphins into the
system creating a feeling of well being.

Exercise in appropriate amounts has

been shown to improve
cardiorespiratory function, decrease
illness, improve mood and prolong life.

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 Mobility and Restoration
Recovery and Rest
Sufficient sleep is
critical to effective
physical training
• Physical repair happens
during sleep
• While sleeping, new
motor patterns are
integrated into the body
and mind

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 Mobility and Restoration
Restoration

Breathing

Restorative
Exercise

Myofascial Release
Techniques
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 Mobility and Restoration
Breathing

Calming breath 4 in, hold 4 out

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 Mobility and Restoration
Myofascial Release AKA Self Massage

Self massage has many of

the same benefits as
massage therapy but it
can be done in a class
setting and is not outside
our scope of practice.

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 Mobility and Restoration
What is Fascia?

Fascia includes all the different

kinds of connective tissue that
create and support the structure
of the body including:
• Tendons
• Ligaments
• Muscle structure - Endomysium,
perimysium and epimysium
• Bones
• Structural support for the organs
• Skin

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 Mobility and Restoration
What is Connective Tissue?

Tissue that supports,

surrounds, and binds
together other tissues.

It includes loose and

dense forms (such as
adipose tissue, fascia,
tendons and ligaments,
and specialized forms
(such as cartilage and
bone).

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 Mobility and Restoration
What does it do?
It surrounds and penetrates all of the
structures of the body to:
• Creates structure
• Transfers force
• Assists with proprioception
• Serve as a pathway for
• Cellular nutrition
• Immune system
• Hydration
• Healing and recovery
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 Mobility and Restoration
Structure of the Myofascia
Muscles are composed of a
combination of muscle fibers and
connective tissue.

Endomysium: Internal layer of connective

tissue which encases individual muscle
fibers.

Perimysium: Connective tissue that

surrounds bundles of muscle fibers.

Epimysium: Connective tissue which

encases entire muscle. Tendon: Epimysium merges with the tendon
which attaches to the bone. Creates a
strong junction between muscle and
tendon.
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 Mobility and Restoration
The Structure of Fascia
Fascia takes on many
different shapes and
textures depending on
where it is in the body.
• Superficial fascia occurs between the
skin and the underlying muscles and is
a very loose structure that supports
fat cells and allows gliding between
the muscles and the skin.
• It also provides a matrix in which
veins, arteries and nerves are flexibly
supported.
• Deep fascia is a stiffer and more
structured version of fascia that
surrounds and separates muscle
bellies, creates tendons and
ligaments, transfers force and creates
stiffness.
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 Mobility and Restoration
The Structure of Fascia

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 Mobility and Restoration
Structure of the Myofascia

Fascia creates muscle structure. Fascial

layers are designed to glide over and
around each other to allow movement.

Endomysium: Internal layer of fascia

encasing individual muscle fibers.

Perimysium: Intermediate layer of

Fascia surrounding bundles of muscle
fibers.

Epimysium: Outer layer of fascia which

encases entire muscle.

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 Mobility and Restoration
Components of Fascia
Fibroblasts Glycosamino- Water!
and mast Fibers: Chemicals: glycans
cells: (mucus)

Heparin,
Collagen, hyaluronic
Produce the
reticulin and acid and Provide
various
elastane to fibronectin glide or
components
provide that provide stickiness.
of fascia.
structure. “glue” for
the fibers.

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 Mobility and Restoration
Fascia and Movement

Fascia is a key element

of every kind of physical
training we do
including:
• Strength training
• Agility and speed work
• Flexibility
• Coordination
• Recovery

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 Mobility and Restoration
Causes of Myofascial Dysfunction

Injury/Trauma

Habitual postural habits

Chronic inflammation

Underuse

Strenuous physical training or overuse

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 Mobility and Restoration
Benefits of Myofascial Release

Increased circulation

Increased hydration and

nourishment of the tissues

Increased proprioception

Release of tension

Increased range of motion

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 Mobility and Restoration
Myofascial Release Theories are evolving!
Hydration and
dehydration

Improved blood flow and

circulation
Heating up the
tissues Mechanical
disruption of
myofascial fibers
Increased proprioception

Neurological
stimulation

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 Mobility and Restoration
Myofascial Release and Recovery

The fascia plays many

critical roles in recovering
from a workout.
• It produces collagen to repair
injured tissues.
• Distributes nutrients and
removes damaged tissue.
• Builds the tissue according to
the stimulus it receives.
• Rehydrates the tissue.
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 Mobility and Restoration
Tools for myofascial release

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 Mobility and Restoration
Roller Myofascial Release Guidelines

Get a
Rolling
Roll over Avoid doctor’s
may cause
any area Be rolling over clearance
some
For best only until cautious open before
discomfort
results, roll the initial about wounds, working
but if the
daily. discomfort rolling over bruises or with
discomfort
calms joints. inflamed clients
increases,
down. areas. with
stop.
cancer.

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 Mobility and Restoration
Restorative Exercise - Roller
Chest
Stretch

Bookends Angels in the

Snow

Flip Flops
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 Mobility and Restoration

Myofascial Release Sequences

Foot
Massage
• Ball
• Outer foot
• Middle foot
• Lateral foot
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 Mobility and Restoration
Myofascial Release Sequences
Calf Massage –
Hips down
• Roll up and down or
side to side
• Place pressure on
one or both legs

Calf Massage –
Hips up
• Lift hips up to
increase pressure

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 Mobility and Restoration
Myofascial Release Sequences
Hamstring
Massage
• Two legs or one leg

Posterior Hip
Massage
• Massage the hip of
the knee that’s
bent

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 Mobility and Restoration
Myofascial Release Sequences
Tibialis Anterior Massage
• Both legs or one leg

Quadriceps Massage
• Try medial and lateral
rotation of the hips.
• Bend the knees.

Hip Flexor Massage

• Place a ball or a roller just
inside the ASIS to put
pressure on the psoas major

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 Mobility and Restoration
Myofascial Release Sequences
Iliotibial Band
(ITB) Massage
• Roll the whole side
of the leg.

Adductor
Massage
• Focus up toward
the pelvic and just
above the knee.
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 Mobility and Restoration
Myofascial Release Sequences

Lateral Torso
and Shoulder
Massage
• Make sure
you’re on the
lateral edge of
the scapula and
limit rolling reps
to 8 to 12.
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 Mobility and Restoration
Myofascial Release Sequences
Upper Back
Massage
• Stay centered or roll on
each side of the spine.
• Don’t roll over the
lowest ribs.

Neck and Occiput

Massage
• Roll side to side, up
and down and in any
way that feels good.
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 Mobility and Restoration
Myofascial Release Sequence

Foot Massage Calf Massage Hamstring Massage Posterior Hip Massage

Shin Massage Quadriceps Massage Lateral Thigh (ITB) Massage

Medial Thigh Massage Lateral Torso Massage Back Massage

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Neck Massage
 Mobility and Restoration
Movement Principles

Mobility Recovery
Static
Passive Active
Breathing

Dynamic Restorative
Contract/Release
Active Isolated Stretch Movement
Practitioner Self Myofascial
Assisted Release
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Balanced Body Movement Principles

Whole Body Movement (√)

Trunk Integration (√)

Lower Body Training (√)

Upper Body Training (√)

Mobility and Restoration (√)

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 Balanced Body Movement Principles

The Movement Principles are now complete.

We look forward to seeing you for any of the

Balanced Body Instructor Training programs
• Balanced Body Pilates
• Balanced Body Integrated Movement Specialist
• Balanced Body Barre
• Bodhi Suspension System
• Balanced Body CoreAlign
• Balanced Body MOTR
• Balanced Body Programming Workshops

Thanks for joining us!

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