The Foundations for Loaded Movement & Fascial Training: Active Mobility & Stability

Flexibility / mobility training is growing trend in the fitness industry. However, during the implementation process, the basic fundamentals of movement, like fascia, pain & flexibility science, assessment and biomechanics are often neglected, misunderstood or mismanaged. Therefore I was inspired to revisit the concept of mobility, especially as it relates to flexibility & stability. As important as flexibility / mobility training is to my own training, I also train these movement qualities knowing that  “mobility is best gained and then maintained when accompanied by joint stability & fascial integration”. Mobility is an active process that engages the movement portions of the brain in such a way as to help improve elasticity & stimulate permanent active range of motion changes.  In addition to freedom of movement, many muscles must contract simultaneously to create stiffness or stability around a joint.  When this occurs maximal strength, power and flexibility can occur in an environment where the risk of injury is decreased rather than increased.

“mobility is best gained and then maintained when accompanied by joint stability & fascial integration”

Mobility is best expressed as the ability use the entire available range of motion (ROM) without pain or restriction. Those who have mobility can also do so with strength and elasticity throughout the entire range of motion (ROM). We often refer to this form of complete mobility as loaded movement, a term coined by Michol Dalcourt. Above is a warm-up, using rhythmic movements that demonstrate how I Prepair the body for loaded movement training. Below is a great link to some of my favorite overall slow mobility exercises. These are usually performed by those who have significant movement impairment and muscle imbalance.
http://www.bcpti.ca/6-min-full-body-mobility-flexibility-sequence-nearly-everyone-can-2/

Loaded Foundations: mobility & stability
If loaded movement training is the ultimate outcome of mobility based training, what's the best path to achieve this elusive ability. In this blog, we are only going to discuss the foundations of loaded movement and save the final pieces of the movement puzzle for part b. At different points during my fitness career I've either focused more on stability or mobility, believing each was the greatest movement impairment solution my clients required at that time.  Through these experiences and continued learning, I've come to realize it's a constant juxtaposition between the two; requiring both at all times.  At the saying goes, there's no point robbing from Peter to pay Paul.  In that sense when joint instability is perceived, the central nervous system signals & creates events to restrict range of motion.  The two most commonly acknowledged ways to restrict range of motion are trigger points and pain.  Therefore adding range of motion without motor control (i.e. flexibility) via movement coordination & strength can be equated to opening Pandora's box.  The following is 6 tips to improve fundamental mobility but avoid the pitfalls of passive flexibility.

 

Foam roll / Self-Myofascial Release. The recent body of research in this area is clear. Increased blood flow, improved No2 delivery, increased ROM without a loss of strength, power or endurance & reduced risk of acute muscle strain are a few of the proven outcomes of foam rolling. Take a look at the recent flexibility research from two of the most current  mobility certifications available on the market.

 

Active not Passive stretching leads to a permanent change in mobility.  Passive mobility improves range of motion but does so through inhibition of the nervous system. Inhibition likely creates a "dead zone" at the newly achieved ranges and to a lesser degree throughout the entire range of motion (i.e. desensitization of mechanorecptors). A dead zone = a lack of motor control, strength & therefore stability in that range.  The inhibitory & dead zone affects likely explain recent research showing that static/passive flexibility decreases performance and potentially increases the risk of injury.

Active not Passive stretching improves stability. 

When a new range of motion is established motor control within that range requires eccentric concentric and isometric force inputs / training.  Without movement training, coordination & joint stability are compromised, thus preventing joint stability during high velocity, increased load, fatigue or reactive situations.

Active not Passive stretching improves your injury resistance.  Training in a proprioceptively nourished environment is required to improve joint stability.  When a muscle has not been used within a range of motion for a prolonged period of time innervation / activation is reduced to that area.  Due to instability and for the reasons outlined above this increases rather than decreases the risk of injury.
 

Posture Matters:  Sadly, the vast majority of the human population has some form of postural distortion which directly impacts their ability to perform in fitness, life and sport.

1. The spine houses the peripheral nerves which relay info from the brain

2. the spine & it's posture are essential components towards arm and leg strength.
3. Instability is perceived as a threat and occurs when proprioception is altered (shortened & lengthened muscles). 
4. Poor posture is a major reason why said proprioception is altered.
Result: the central nervous system decreases signaling to the peripheral nervous system which in turn decreases strength to the arms and legs.

Level the Pelvis: One of the more interesting tidbits I've learned over my career in regards to creating postural symmetry (i.e. level pelvis) in the lumbo-pelvic hip complex. Leveling the pelvis improves mobility of the joints in the arms and legs. From that realization I was inspired to make this video of 6 exercises designed to stabilize and level the pelvis three-dimensionally. If I were to add anything to this program, it would be the Gray Cook Hip Lift (https://youtu.be/s4I9F9rIqwM?list=PL699322D32F4B5DDE ) which is a one footed bridge. Each of these exercises is commonly part of my dynamic warm-up I perform prior to most functional and/or athletic training. The more of these movements I perform (see Core Activation Video below), especially with proper alignment, deep core stabilization (i.e. drawing in & core bracing), the less likely I am to feel nagging pain or sustain an injury during high intensity workouts. Mobility over stability is the reason I and most of my client's have been & remain injury free while continuing my unconventional, athletic style workouts.

Regarding flexibility, it's my opinion that most flexibility programs fail to create permanent change. Beyond the tips listed above, you can also read another blog I recently wrote. http://www.bcpti.ca/mobility-stability/ . When the CNS recognizes either a) instability b) a "dead zone" c) poor movement coordination d) strength it restricts motion of some muscles and down regulates activation of others. Interestingly, when you stretch a tight muscle, especially if there is an underlying joint instablity, the CNS can be temporarily tricked towards increased flexibility. However, and beyond the Pandora's Box discussed below, once the temporary desensitization of mechanoreceptors wears off, the CNS quickly recognizes the true instability issue hasn't been resolved. To prevent serious ligament & tendinous type injury, The CNS then signals a cascade of events to create movement restriction via preventive road blocks. Each of the following "road blocks" can restrict movement & force generation to the effected muscle & myofascial chain.

1. Pain
2. Myofascial adhesion
3. Trigger point

In this sense, stretching without myofascial release & stability leads to a temporary flexibility change.

Take for an example a client with a winging scapula. The picture on the R is an assessment of internal shoulder rotation and extension (i.e. reach under).

1. Pic 1 = myofascial release
2. Pic 2 = popular mobilization technique in combination with a traditional internal rotation movement /passive stretch 
3. Pic 3 = common shoulder stability exercise for a weak muscle the serratus anterior.

 

The question isn't which technique to use, the question is what amount of each is required. If for the example the teres major, pecs & pec minor are overactive and have road blocks (i.e. adhesion or TP), it must be resolved 1st, then apply 2-3 with the appropriate amount to create the greatest change.

1. self-myofascial release
2. apply assisted mobility
3. strengthen the underactive serratus anterior

 

When it comes to flexibility Vs mobility, be careful of Pandora's box. If you stretchor inhibit tight muscles before a workout it may temporarily turn-down the mechanoreception & the central nervous system protective mechanism of tightness. It’s temporary, but stretching alone can disable the key mechanism (muscle tightness) needed for stability over an unstable joint. Therefore, increased range of motion via stretching alone may cause injury due to instability. This is especially true of stretching prior to athletic events and functional training (i.e highly unpredictable training environments). Therefore ,step 3 above is essential to the success of improved mobility. Similarly stretching without strengthening the new ROM creates a "dead zone", and negative, albeit temporary outcomes. To resolve this, Active Mobility seems to be the logical approach. Here is a 6 step process to progressively improve proprioception, strength & coordination within a "dead zone".

1. Apply vibration to the entire system or the specific muscle
2. Stimulate the nerve spinal root using oscillatory self rolling or massage
3. Progressively achieve improved ROM with contract relax cycles (i.e. PNF)
4. Progressively overload all especially eccentric strength at the new end ROM
5. Progressively overload ballistic stretch via stretch shortening activities
6. Integrate the new ROM back into sport life and fitness

Numerous resources and courses on this are available to help you learn techniques to execute against the 6 steps above.

1. https://cdn.preterhuman.net/texts/body_and_health/Pavel%20Tsatsouline%20-%20Relax%20into%20Stretch%20(2001).pdf - achieving a new end range of motion with contract relax cycles
2. www.functionalrangeconditioning.com - strengthening at end range of motion
3. http://www.dragondoor.com/dv023/ - adding stretch shortening cycle & spring back via fascial integration at end range of motion

 

Regardless of the case presented thus far, it doesn't mean that passive flexibility training is unimportant, rather it means that flexibility without stability is dangerous. Without nervous system integration, the outcome of improved ROM is usually lost within 30 min - a few hours of completing the stretching protocol. The movements in the accompanying videos were generally created around the concept of mobility over top of stability. Although it's beyond the scope of this article, step 1 in this process of mobility is always a functional movement assessment & corrective flexibility. To that end, an assessment is performed and asymmetrical fascial release, activation & movement patterns performed to create reasonable symmetry before applying any of the active mobility exercises shown in any of the links within this document. When correctly applied, asymmetrical movements will help remove spinal & lumbo-pelvic hip complex instabilities. The goal is symmetry of the supporting structures before attempting improvements in flexibility and therefore creating mobility improvements that last. Here are a couple of mobility rules to keep in mind the next time you stretch:

1. Remove muscle asymmetries first. I prefer a symmetrically tight person over a bendy asymmetric one. If the L quad is tighter than the R, stretch the L 2x as much.
2. When performing a stretch focus on stabilizing nearby joints. For ex. during the Dead Bug, keep the spine neutral (no change in any portion of the spinal posture) but allow the legs and arms to move freely away from each other. The same applies for the Bird Dog.
3. Avoid static stretches prior to functional, high intensity, high velocity training (i.e. Pandora’s Box). If static / passive mobility is used, some form of dynamic warm-up is required prior to activity. Ideally save the static stretches for the post workout bendiness.
4. Flexibility is analogous to an iceberg - there is so much more going on underneath the surface. Once you have achieved the desired flexibility, add progressive strength to the newly created range of motion.

Good luck, have fun, and remember exercises are only as effective as a person performing them. I always recommend that fitness goers seek professional assistance when performing finely detailed movements, especially if they have been suffering from long-term pain. In part b, we will learn how to take out newly created mobility and add load (i.e. loaded / fascial movement training).


Chad Benson, MSc, CSCS, CPT
email: info@bcpti.ca
Website: +BCPTI
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People Are Contraindicated - Not Exercises: Assess & Progress for Success

To do or not to do contraindicated exercises? This is the question of the day.

I get a lot of questions about exercises you should or shouldn't do - call them contraindicated if u may. Some of the most popular contraindicated exercises are:

 

1) Good Mornings

2) Crunches / Sit-ups
3) Behind the Neck Press

 

I can biomechanically explain why each of these exercises can sometimes be problematic but I'd rather spend my time explaining how to assess and manage movement via feedback to ensure safe and effective programming.

 

Fitness Gaps Analysis
First things first, People are contraindicated, not exercises. That being said, this doesn't mean I believe these exercises should often be prescribed. It means that clients and trainers must determine whether to use a given exercise based on a risk to benefits analysis. To that end, perform the following:

1. Needs / gaps analysis: will this movement help achieve a specified fitness, function or performance goal? Or will it uniquely fill a gap that exists? YES or NO
2. Safety: Can the client "manage (see below)" this movement well YES or NO
3. Effectiveness: is this movement more effective than other, potentially safer variants YES or NO

Based on the above, the appropriateness of a movement is based on need and the client's "ability" to successfully repeat without pain, major instability or restriction. In many cases, when measured against goals and ability, most exercises should be excluded or regressed.

In this sense, the foundation for any analysis is assessment. But knowing what to assess, again, requires more movement analysis. First, determine what movements are required, particularly the portions of the movement that most people struggle with performing well. Therefore, before deciding against a goal specific exercise, remember the following:

1. Assess don't guess...

2. The leader of one biomechanically sound rep is the leader of many

 

Based on the above there are a lot of people who shouldn't perform "behind the neck lat pulldowns" but there are many people who have the ability to successfully perform this movement. Below we will briefly examine & relate exercise selection to the:

1. biomechanical elements for success in each movement
2. a safe and effective method to measure the ability / element
3. what to do when the ability doesn't exist

Exercise Progression
This isn't a Prepair2Perform article so will focus less on assessment and more on how to recognize movement is compromised, along with the most appropriate regressions to avoid the major compensational issues. No matter what movement, analyze what's required for success, the benefits and then manage the 6 killers with assessment and proper progression. The nashFIT & NASM models below outline the principle of progression and therefore illustrate the essence of managing functional killers:

 



• Poor posture and joint instability:
• If a client has either of the major postural distortion syndromes, you can assume that some muscles are overactive with others underactive. If joints are "stuck" in a posture movements opposite of the posture will often be restricted, leading to greater ripping, tearing and shearing of tissue opposing that movement.
• Range of motion:
• Due to the above, overuse of muscles, trigger points, myofascial adhesions, poor joint centricity, previous injury and or poor coordination the ability to easily move without compensation is difficult. Exercises should only be performed until a compensation occurs.
• Load:
• Only add load if full ROM and then posture / joint stability maintained without noteable change. Progress the weight lifted based on this principle
• Velocity of movement:
• Start with slower movements, eventually through a full range of motion, followed by an emphasis on eccentric contractions.
• Complexity:
• Refers to the method of overloading coordination from low / simple to high / complex.
• Fatigue:
• When any exercise is mastered, begin to add volume via perfect practice. Remember, " the leader of 1 biomechanically sound rep is the leader of many future repetitions"

The below table illustrates an effective method of assessment and progression for "Good Mornings", an often frowned upon / contraindicated exercise. When a proper analysis is combined with:
1. proper progression,
2. technical coaching
3. vigilant monitoring

any beneficial exercise can be safe and effective at achieving the desired outcome or goal.

Contraindicated Exercises - Good Mornings:
Goal(s): improve lower back strength, reduce lower back pain & lumbopelvic hip complex dysfunction, activate posterior chain, improve lower cross syndrome, and create a solid foundation for squats, deadlifts, Olympic lifts, Kettlebell Swings. That's right reduce, not cause lower back pain. Remember "Exercises are not contraindicated, People are"

 

Assessment: -Bridge -SLR -Prone Cobra Training Progression   -SMR Soleus, Plantar Fascia & Hamstrings -Strengthen Spinal Extension	Assess Glute & Low Back Function Assess Posterior Leg Range of Motion  Assess Low Back Endurance	Stability Ensure clients can perform a neutral hinge (i.e. can hinge from hips). Train this ability until desired range of motion & alignment is achieved. Make it part of your warm-up Strength  As the glutes are often underactive, begin the loaded progression w a hip dominant, short lever hinge Progress load to spinal extension dominant good morning. The Bulgarian Bag's unique design and handles allow people to pull the elbows together & fwd to enhance thoracic / upper back extension & activation Power Once Mobility, stability and loaded stability have been mastered, add high velocity, highly coordinated movements, with the additional progressions of fatigue / high volume	Good Mornings Training: -Neutral Hinge - Bulgarian Bag Hinge - KB Swing - Plate or Sandbell Jump Squat Swing
Assessment & P2P: Thomas Test P2P: SMR Low Back, Hip Flexors	Tight hip flexor & lower back muscles are a major problem that creates lower back problems when people crunch & sit-up	If someone can achieve a full range of motion neutral / stable bird dog, the likelihood of sit-ups creating low back shear via hip flexor dominance is low	Crunches / Sit-up Training: Neutral Bird Dog
Assessment & P2P: Wall Field Goal Post SMR Shoulder Abductors & Internal Rotators	Clearly something I need to work on, 90' external rotation w a neutral spine (monitor the lower back & shoulder elevation is the prerequisite for performing behind the neck pulls & press	Men = 8-10lb, Woman = 3-5lb If clients can't keep the arms at ear levels while pressing these loads, they do not have the prerequisite strength, mobility in the posterior deltoid / chain to successfully take advantage of behind the neck overhead movements	Behind the Neck Press Training:Prone 3-10lb Press

 

Extensive functional movement assessment, professional assistance & progression are the essence of all courses I teach. The NASM CPT & nashFIT courses are philosophically aligned, built on a system of progression and regression, and the best models I have seen over my 12 years of certifying fitness and performance instructors. Use these exercises to test and challenge your functional foundations. I look fwd to your feedback.

 

 

Upper Body Aerobic Power Cardio Circuits For all Fitness Levels

See specific prescription info belowhttps://youtu.be/cYdQGJOebAo . Here's a clip of the battle rope whip. If the rope is attached to the sled it's the same but as a single rope Vs 2 https://youtu.be/ilH6gpeXXuY 

 

3 Min Intervals at 80-88% of Max Heart Rate or 90-100% of Vo2Max Power is the best way to build aerobic power / conditioning. You can use a variety of fullbody patterns, some upper dominant, some lower dominant to create variety and increase blood circulation; in the NASM CPT course this is referred to as the “Peripheral Heart Action” system of resistance / loaded movement training. People are very good at creating lower dominant circuits, but this one is upper dominant. Add squats, lunges, skipping etc to create a mix of lower and upper dominant exercises. Note: many of the Steve Nash locations including Surrey, Langley, Victoria, Morgan Cross & the Down Town Sports Club have turf, ropes and sleds available to all its members. If you require professional assistance or like this style of training, all Nash trainers take a 5 day course that includes my nashFIT1 certification. They learn how to combine functional movements into fullbody, fat burning circuits like this one.

 

Have fun, send me your results and most of all challenge yourself safely and only if you have been cleared for heart rates above 80% of your max.

Rx notes:

·        Approximately 3 min at 80-88% of Max Heart Rate. Use the Karvonen Method http://www.topendsports.com/fitness/karvonen-formula.htm to determine your personal heart rate zones

·        4-6 exercises approximately 30-45 seconds per exercise

o   each can be slightly different lengths of time or could run it as a circuit of exercises changing movements at a predetermined time.

·        2 (beginner) – 4 (advanced) rounds at the end of upper body workout

·        Progress from beginner to intermediate when you can complete # of rounds, all within the allotted 3 min.

·        *Push 10m run back & pull sled for 10, then repeat. Same idea applies for #

 *technique matters. Always maintain postural control and tighten / brace the core when performing resistance exercises.

Beginner	Intermediate	Advanced
1.     200m Row 2.     40 Double Arm Single Rope Whips 3.     10m 1-2 Plate Sled Push 4.     10m 1-2 Sled Rope Pull 5.     10m Plate Dead Leg Bwd & Fwd Crawl (10 fwd, 10 bwd)	1.     250m 2.     50-60 Double Arm Single Rope Whips 3.     10m 2-3 Plate Sled Push 4.     10m 2-3 Sled Rope Pull 5.     15m Plate Dead Leg Bwd & Fwd Crawl (15 fwd, 15 bwd)	1.     300m Row 2.     60-70 Double Arm Single Rope Whips 3.     *20m 3-4 Plate Sled Push 4.     *20m 3-4 Sled Rope Pull 5.     20m Plate Dead Leg Bwd & Fwd Crawl (15 fwd, 15 bwd)

Chad Benson, MSc, CSCS, CPT

FB: activated71

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Youtube: British Columbia Personal Training Institute