In this 3 minute read I am going to share with you the essential components to my morning movement routine so that I feel mobile and able to perform at my best. What I am sharing with you takes me no longer than 15 minutes to do; however if you do have time you can extend this upwards of 30 minutes.
1. Foam-rolling.
Is there any science behind Foam-rolling?
In 2015 a systematic review, which really is another way of saying a summary of different studies and their conclusions, found that foam rolling enhances joint range of motion (ROM) therefore increasing flexibility without adversely impacting muscle performance and it may reduce delayed onset muscle soreness after intense exercise.
So how does it do this?
The theory behind improved ROM is that Foam-rolling changes the underlying properties of the fascial connective tissue reverting it back to a more gel-like state.
It lengthens muscle spindles that respond to changes of elongation, while increasing muscles temperature and blood flow due to frictional properties of the technique; Additionally the foam roller mechanically aids the remodelling of scar tissue.
It is suggested that the enhanced post-workout recovery is also related to the increased blood flow to the muscles, which delivers oxygen and nutrients while removing lactate and excess fluid.
Dr Peter’s note:
Fascial connective tissue links muscles with the surrounding tissue and transmits and distributes forces to muscles, adjacent muscles, joints and inner organs.
2. Stretching.
Stretching may be defined as a movement applied by an external and/or internal force in order to increase one’s ROM.
What’s involved in stretching?
Stretching is influenced by the active and passive tension of the muscle, musculotendinous unit; as well the proprioceptors of the musculoskeletal system namely the muscle spindles and Golgi tendons organs that respond to changes in the muscle and relay information back to our central nervous systems.
Recommendations for the intensity of stretching
Studies have found loaded stretches such as when using a stretch band and achieving a degree of discomfort but not pain were more effective for increasing ROM.
Should you combine foam rolling with stretching?
A variety of studies compared the effectiveness of Foam-rolling, static stretching, and a combination of both exercises in improving ROM found that the combination of Foam-rolling and static stretching delivered superior outcomes.
3. Pilates (mat exercises)
Pilates’ exercises feature elements of centring; concentration, precision, flow and breathing that have both physical and psychological benefits.
Research supports individuals who incorporate Pilates into their exercise regimen have improved flexibility, dynamic balance and muscular endurance. Utilised as a rehabilitative tool for suffers of lower back pain it has been shown to decrease pain and disability, while enhancing functional movement.
Be a part of the revolution!
There is a shift in modern healthcare towards patient centred active care. The evidence strongly supports the greater demand for physical exercises in the management of patients, which ultimately leads to decreased costs for the individual and improved outcomes.
You can book your initial assessment with me at Kula Health here and together we can build a customised solution to get you feeling mobile
Dr Peter Collins
– BChiroSc, MChiro
References
Cheatham SW, Kolber MJ, Cain M, Lee M. The Effects of Self-Myofascial Release Using Foam Roll or Roller Massager on Joint Range of Motion, Recovery, and Performance – A Systematic Review. The International Journal of Physical Therapy. 2015. 10:827-838.
Apostolopoulos N, Metsios GS, Flouris AD, Koutedakis Y, Wyon MA. The relevance of stretch intensity and position – a systematic review. Frontiers in Psychology. 2015. 6:1-25.
Byrnes K, Wu PJ, Whillier S. Is Pilates an effective rehabilitative tool? A systematic review. Journal of Bodywork and Movement Therapies. 2018. 22:192-202.
