4/1/2019

Introduction
Balanced Body Movement Principles Dynamic Mobility, Rest and Recovery

Balanced Body Movement Principles Dynamic

Whole
Exercise isn’t just about
Mobility,
Rest and
Body being active
Movement
Recovery • Stretching is essential for
How the Body Works and How to Train it
obtaining or maintaining
Module 5: Dynamic Mobility, Rest and Recovery optimum range of motion.
• Myofascial release is useful for
tissue recovery.
Upper Trunk
Body Integration • Rest is necessary for healing
and for learning.
• Taking care of the body with
Lower
periods of activity and periods
Body of rest allow it to function at
it’s best.

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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Movement Principles Limitations in Flexibility The Stretch Reflex
Dynamic Mobility Muscle length and The stretch reflex creates
Self Massage a contraction of a muscle
Sequences flexibility is limited by: when it stretches beyond
• Joint structure including its appropriate length.
Supine
ligament length
Roller Stretches
• Training, especially in the This reflex protects the
Kneeling
pre and early adolescent muscle and the joints
years from damage.
Standing
• Muscle structure
Roller and Ball Massage • Many stretching techniques are
Upper Body
• Genetic predisposition designed to overcome this
reflex to create more length in
the muscle.

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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Muscle Spindles Golgi Tendon Organ Dynamic Mobility Techniques
The Golgi tendon organ is located at the
Muscle spindles are sensory receptors within the origin and insertion of skeletal muscle
Dynamic Mobility
body of a muscle.
fibers into the tendons.
• Working the full range of a
joint or area with resistance.
The Golgi tendon organ senses the tension
They detect the length of the muscle and speed at
in the muscle rather than the length or rate • Creates control and stability at
which the muscle is lengthening.
of stretch of the muscle. the end ranges of motion.

When a muscle reaches a certain length or is In opposition to the muscle spindles, when Contract/Release
moving at a certain speed, the muscle spindles are the tension in the muscle becomes too
stimulated to send a signal to the brain to contract high, the GTO will inhibit the muscle from • Isometrically contract the
the muscle. firing via a reflex arc. target muscle for 6 counts then
deepen the stretch.
This protects the muscle and the joints from The two work in harmony to moderate the
damage. length of muscles in the body.
• Repeat 3 times then hold the
stretch.
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Dynamic Mobility Techniques Supine and Prone Lower Body Stretches Kneeling, Seated and All Fours Lower Body Stretches

Active Isolated Stretch

• Use the muscles on the
opposite side of the joint
from the target muscle to Hip Flexors Quadriceps Hamstrings Hip Flexors Quadriceps Hamstrings
create the stretch.
• 10 slow reps into the stretch
followed by a held stretch.

Static Stretching
• Hold the stretch for 30 – 45
seconds or longer. Hip Adductors Hip Abductors Hip Rotators Hip Abductors Hip Adductors Hip Rotators
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Standing Lower Body Stretches Standing Lower Body Stretches Shoulder and Neck Stretches

Hip Flexors Quadriceps Hamstrings Chest Stretch Posterior Shoulder Eagle (Upper back)

Calf Stretch Soleus Stretch

Hip Abductors Hip Adductors Hip Rotators Triceps Neck
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Forearm, Wrist and Finger Stretches Recovery and Rest Stress and Relaxation
Recovery in the form of rests between sets, The autonomic nervous system Sense organs
taking days off from training, getting controls heart beat, thermoregulation,
sufficient sleep and balancing work and play respiration and digestion as well as Lungs

affecting the mind and emotions.

all help the body to perform at its best. Heart
Forearm and Wrist Extensors Forearm and Wrist Extensors
Wrist and Finger Extensors
Starting position Stretch position
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
Allowing the body to recover from strenuous modulating hormone release, slowing Urinary organs

or stressful activities is essential for long term respiration and calming the mind.
Wrist and Finger Flexors Fingers and Thumb
health and good performance.
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Whole Body Movement Recovery and Rest Roller Stretches
Sufficient sleep is Chest
Movement itself can help to regulate
the ANS, decrease stress and calm the critical to effective Stretch
mind. physical training
Mindful activities like yoga, Pilates or • Physical repair happens
Tai Qi and activities like running and during sleep
cycling can release endorphins into the Bookends Angels in the
system creating a feeling of well being. • While sleeping, new
motor patterns are Snow
Exercise in appropriate amounts has integrated into the body
been shown to improve
cardiorespiratory function, decrease and mind
illness, improve mood and prolong life. Flip Flops
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Myofascial Release AKA Self Massage Roller Myofascial Release Guidelines Myofascial Release Sequences

Self massage has Benefits Posterior

many of the same
benefits as
• Increased circulation
• Increased hydration
For best
Roll over
any area
Rolling may
Discomfort
should
Avoid
rolling over
Get a
doctor’s
Hip Massage
and nourishment of cause some
massage therapy the tissues results, roll
only until
discomfort
decrease as open clearance
but it can be done the initial you roll. If it wounds, before
• Increased 2 to 3 times but it
in a class setting discomfort increases, bruises or working
and is not outside
proprioception
• Release of tension
per week.
calms
down.
should not
cause pain.
discontinue
rolling.
inflamed
areas.
with clients
with cancer.
Hamstring
our scope of • Increased range of
practice. motion Massage

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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Myofascial Release Sequences Myofascial Release Sequences Myofascial Release Sequences
Calf Iliotibial
Massage – Quadriceps
Band (ITB)
Hips down Massage
Massage

Calf Tibialis
Massage – Adductor
Anterior
Hips up Massage
Massage
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Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery Dynamic Mobility, Rest and Recovery
Myofascial Release Sequences Myofascial Release Sequences Myofascial Release Sequences

Lateral Upper Back

Torso Massage
Foot
and
Shoulder Neck and Massage
Occiput
Massage Massage
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Dynamic Mobility, Rest and Recovery

Movement Principles Balanced Body Movement Principles Balanced Body Movement Principles

Dynamic Mobility Whole Body Movement (√) The Movement Principles are now complete.
Self Massage
Sequences We look forward to seeing you for any of the
Balanced Body Instructor Training programs
Trunk Integration (√)
Supine • Balanced Body Pilates
Roller Stretches • Balanced Body Barre
• Bodhi Suspension System
Kneeling Lower (√) • Balanced Body CoreAlign
• Balanced Body MOTR
• Balanced Body Programming Workshops
Standing
Upper Body (√) Thanks for joining us!
Roller and Ball Massage
Upper Body
Dynamic Mobility, Rest and Recovery (√)
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