Velocity Sports Performance

Is Lifting Overhead Safe? It Depends.

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No gym, now is a good time to workout doors

As a physical therapist specializing in sports rehabilitation, I often encounter questions and concerns regarding the safety and effectiveness of overhead shoulder exercises.

Today, I want to address these concerns and shed light on the importance of incorporating these exercises into your fitness routine. So let’s dive in!

The Power of Overhead Shoulder Exercises

Overhead lifting exercises, such as shoulder presses, pull-ups, and barbell snatches, have gained popularity among fitness enthusiasts and athletes alike. And for good reason!

They are fantastic for building muscle and strength in your shoulders, contributing to overall athletic performance.

Think about it – whether you’re reaching for something on a high shelf, loading your gear onto a roof rack, or hanging a picture frame, these daily activities often mimic the motion of an overhead press.

By incorporating overhead shoulder exercises, you can enhance your functional movement patterns and perform these activities with ease.

And its part of our design. Human shoulder complexes are designed to be able to function in a really big range of motion. That includes overhead.

Understanding the “It Depends” Factor

Now, let’s address the elephant in the room: the notion that overhead exercises are inherently bad or should be avoided. They are not.

However, there’s more to it.

Whether overhead exercises are suitable for you depends on a variety of factors. I want to emphasize that I am not advocating for blindly performing these exercises despite pain or shoulder issues.

Therefore, to answer this question, we need to take a more pragmatic approach and consider the bigger picture.

Mobility Matters

First and foremost, you must have adequate overhead mobility. Can you fully raise your arm overhead without arching your back, shrugging, or experiencing any discomfort?

If not, it’s crucial to address any mobility limitations before attempting overhead exercises.

This lack of mobility may stem from various areas, including the shoulder joint, the scapula-thoracic joint, or the thoracic spine. While many people focus on the shoulder itself, often the scapular muscles and lats are bigger culprits.

Additionally, muscular imbalances can also contribute to limited overhead mobility.

Remember, if you can’t lift your arm overhead comfortably, it’s best to work on improving your mobility before diving into overhead presses.

Stability is Key

scapular control is essential for overhead lifting

Another critical factor is shoulder and spine stability. To handle the demands of overhead lifting, you need adequate stability in your shoulder girdle.

This stability is achieved through a strong foundation created by your upper back, scapular muscles, rotator cuff, and even your trunk and core.

Muscular imbalances and stability deficits are common issues that can impact the shoulder girdle, so it’s important to address these through appropriate exercises and training techniques.

Remember, the heavier the weight you lift, the more stability your shoulder girdle requires.

Mastering Load Management

In the pursuit of optimal shoulder health and performance, many enthusiasts overlook the importance of load management.

  • Intensity (weight)
  • volume (sets and repetitions)
  • frequency (how often)

Even with excellent mobility and stability, improper load management can lead to soreness and shoulder discomfort over time.

It’s crucial to find the right balance and avoid overwhelming your body’s capacity to recover. Remember, depending on your goals, you may not need to lift maximal loads to get the benefits.

Just like pitchers monitor their pitch counts to prevent overuse injuries, you must understand that pushing too hard or too frequently can hinder your long-term fitness and performance goals.

The Art of Exercise Modification and Scaling

When it comes to maintaining shoulder health in the long run, understanding exercise modification, regression, and scaling is paramount.

Understand, there is no one-size-fits-all approach.

Each individual may have unique limitations or restrictions that require adjustments. Fortunately, any functional movement pattern can be modified or scaled to achieve the same goal of building strength and improving fitness.

For example, if a barbell overhead press feels uncomfortable, consider using dumbbells or kettlebells instead to allow more freedom of movement. Additionally, the use of a landmine setup can be an excellent alternative when a full overhead position is not possible.

The key is to find overhead lifting variations or positions that work for you while minimizing stress on the shoulders.

Whether you’re dealing with mobility restrictions, recovering from an injury, or experiencing shoulder discomfort, modifying and scaling exercises can help you achieve success while reducing excessive tissue stress.

To ensure effective modifications, regressions, or scaling, it’s advisable to seek guidance from a knowledgeable healthcare professional or fitness expert who can tailor exercises to your specific needs.

Embracing a Mindset of Control

In conclusion, let’s revisit our initial question: Are overhead lifting exercises safe? The answer is a resounding yes.

However, we must acknowledge that individual circumstances and factors come into play. It’s essential to take ownership of our bodies and understand that the exercises themselves are not to blame.

Instead, poor mobility, stability, and training habits are the culprits behind potential issues. By addressing these areas and seeking professional guidance, you can take control of your body’s capabilities and unleash your full potential.

Remember, if you’re new to exercising or currently dealing with an injury, it’s always wise to consult a qualified healthcare provider who can offer personalized advice based on your unique situation.

So, embrace the benefits of overhead shoulder exercises, focus on improving mobility and stability, manage your training load wisely, and don’t hesitate to modify or scale exercises when needed.

With the right approach, you’ll be on your way to achieving optimal shoulder health, enhancing your athletic performance, and enjoying the benefits of a well-rounded fitness routine.

The Role of Scapular Control in Preventing Shoulder Injuries

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Scapular control for stability

Expert Advice for Parents and Coaches of Young Athletes and Athletes

Shoulder injuries can be a common concern in sports that involve repetitive overhead movements.

However, by understanding the importance of scapular control, you can significantly reduce the risk of shoulder injuries. In this article, we will explore the role of scapular control and provide valuable tips to help prevent shoulder injuries.

Why Scapular Control Matters

The shoulder is a complex joint that allows for a wide range of motion. However, this mobility also makes it susceptible to injury, especially during sports that involve repetitive overhead movements like swimming, tennis, baseball, and volleyball.

The scapula, or shoulder blade, plays a crucial role in shoulder function and stability. It acts as a foundation for proper shoulder movement and helps distribute forces during athletic activities. Maintaining proper scapular control ensures that the shoulder joint operates smoothly and efficiently.

It is a foundation for proper movement and positions in overhead activities. If the shoulder blade is not rotating and elevating properly, there are consequences.

Overhead mechanics can be altered that impact performance and stress on the athlete’s body.

Compensations can occur in other body parts to get that arm overhead that contribute to impingement, tendonitis, and ligament strain.

scapular control is essential for overhead athletes

Weakness or dysfunction in the muscles that control the scapula can lead to imbalances and increased stress on the shoulder joint, increasing the risk of injury. This is why scapular control is essential for preventing shoulder injuries and optimizing athletic performance.

Understanding Scapular Control

Scapular control refers to the ability to move and stabilize the shoulder blade effectively. It involves the coordination of several muscles, including the trapezius, serratus anterior, and rhomboids. These muscles work together to control scapular movement, positioning, and stability during sports activities.

  • The trapezius muscle helps retract, rotate and elevate the scapula
  • Serratus anterior muscle plays a crucial role in protracting and stabilizing the scapula against the rib cage.
  • The rhomboids assist in retracting and stabilizing the scapula.
  • Levator scapulae helps to rotate and elevate the scapula.

When these muscles work harmoniously, the scapula moves smoothly, allowing for optimal shoulder function and reducing the risk of injury.

Scapular control for stability

However, if there is a muscle imbalance, weakness, or poor coordination, scapular dyskinesis can occur, leading to abnormal scapular movement patterns and an increased risk of shoulder injuries.

Tips for Improving Scapular Control

Now that we understand the importance of scapular control, let’s explore some practical tips to help improve scapular control and prevent shoulder injuries:

  1. Warm-Up and Stretching
    • Begin every practice session or game with a proper warm-up routine to prepare the muscles for activity.Perform mobility exercises that target the shoulder, thoracic spine, and hips promoting flexibility and range of motion.Include exercises that activate the rotator cuff, scapular muscles, and the core.
  2. Strengthening Exercises
    • Engage in specific exercises that target the muscles responsible for scapular control.
    • Include muscle that strengthen and integrate the scapular and shoulder muscles with the entire kinetic chain.
  1. Technique Awareness
    • Emphasize the importance of proper technique and form during sports activities.
    • Sport coaches should provide guidance on sport specific mechanics so the athlete moves efficiently and safely.
  2. Connected Training
    • Incorporate exercises that challenge the demands of the specific sport through the kinetic chain.
    • Engage in activities and exercises that challenge scapular control during whole body movements such as overhead kettlebell exercises and medicine ball throws.
  3. Consult with Professionals
    • If there are concerns about scapular control or the risk of shoulder injuries, seek guidance from sports medicine professionals or physical therapists.They can assess and provide personalized exercises and strategies to address any scapular control issues and reduce the risk of injury.

Strengthening Exercises

This article focuses on strengthening the scapular muscles and connecting them to the kinetic chain. So, while mobility work and other areas need strengthening for overall performance and health, we’ll keep this limited to a few key exercises.

Strengthening Scapular Muscles with Resistance Bands

Resistance bands are an effective tool for targeting the scapular muscles through exercises such as Ys, Ts, and Ws. Let’s explore how to perform these exercises using resistance bands:

Ts:
– Hold the band with an overhand grip, arms extended in front of you.
– Begin by squeezing your shoulder blades together and pulling the band outwards, creating a T shape with your arms.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions.
Ys & As (Diagonals):
– Hold the band with an overhand grip in front of body, one arm diagonally up and the other down.
– Begin by squeezing your shoulder blades together diagonally and pulling the band outwards and upwards with one hand, and outwards and downwards with the other.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions of each diagonal or alternate.
Ws:
– Hold the band with an overhand grip in front of body on one hand with the elbow at 90 degrees, the other arm other down.
– Begin by externally rotating the shoulder moving the top hand up and out.
– At the same time squeeze the scapula and move the upper back.
– Maintain the contraction in your scapular muscles and control the band as you return to the starting position.
– Aim for 2-3 sets of 10-15 repetitions of each diagonal or alternate.

Exercise Tips

When performing these exercises, keep the following tips in mind:

  • Focus on maintaining proper form throughout the movements.
  • Engage the scapular muscles by retracting and depressing the shoulder blades (…don’t let your shoulder come up by your ears).
  • Control the resistance band as you move through each exercise, avoiding jerky or rapid motions.
  • Perform the exercises in a slow and controlled manner to maximize their effectiveness.
  • Start with a lighter resistance band and gradually increase the intensity as your strength improves.

Incorporating Ys, Ts, and Ws exercises with resistance bands into your training routine can effectively target and strengthen the scapular muscles, promoting better shoulder mechanics and reducing the risk of shoulder injuries.

Strengthening the Serratus Anterior

The serratus anterior is a crucial muscle for scapular control and stability, playing a vital role in preventing shoulder injuries and optimizing athletic performance. Let’s explore some effective exercises that specifically target the serratus anterior:

Facing the Wall Slides with Thoracic Extension

  • This variation of wall slides not only strengthens the serratus anterior but also promotes thoracic (upper back) extension, further improving scapular control and mobility.

  • Stand facing a wall with your feet about shoulder-width apart.

  • Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart.Keeping your arms straight, slowly slide your hands up the wall while maintaining contact with your palms and fingers.

  • As you slide your hands up, focus on protracting your shoulder blades (bringing them away from the spine) and maintaining a gentle squeeze between your shoulder blades.

  • At the top of the movement, actively extend your upper back by arching slightly backward.

  • Return to the starting position by sliding your hands back down the wall, maintaining control throughout the movement.

  • Perform several repetitions of this exercise.

Scapular Controlled Articular Rotations (CARs)

  • Scapular Controlled Articular Rotations are excellent exercises for improving the mobility, stability, and strength of the serratus anterior and other scapular stabilizers.

  • Stand tall with your arms extended forward at shoulder height, palms facing down.

  • Slowly rotate your shoulders in a circular motion, focusing on maintaining control and feeling the activation in your serratus anterior.

  • Perform clockwise and counterclockwise rotations for several repetitions.

Straight Arm Pushups

  • Straight arm pushups, also known as scapular pushups, specifically target the serratus anterior and promote scapular stability.

  • Start in a high plank position with your hands directly under your shoulders, arms fully extended, and body in a straight line.

  • Slowly lower yourself toward the ground while maintaining a stable scapula and keeping your arms straight.

  • Push back up to the starting position, focusing on protracting your shoulder blades and feeling the engagement in your serratus anterior.

  • Repeat for the desired number of repetitions.

Incorporate these exercises into your training routine will effectively target and strengthen the serratus anterior muscle, enhancing scapular control, stability, and reducing the risk of shoulder injuries.

Remember to perform the exercises with proper form and start with an appropriate intensity that challenges the

Connected Exercises Using a Kettlebell

In addition to the previously mentioned tips and exercises, incorporating kettlebell exercises can further enhance scapular control and shoulder stability. These are the most challenging because they coordinate more dynamic movements across more of the kinetic chain.

LEARN MORE ABOUT THE KINETIC CHAIN IN OVERHEAD ATHLETES HERE

Kettlebells provide a unique training stimulus because of the “off-balance” design. Because of this, they challenge stability in the entire body, including the scapular muscles.

Here are some connected exercises using a kettlebell that can benefit athletes:

Turkish Get-Ups (TGU)

  • The Turkish Get-Up is a full-body exercise that promotes scapular stability and control throughout the movement.

  • Start by lying on your back while holding the kettlebell with a straight arm.

  • Gradually transition to a standing position while keeping the kettlebell overhead and maintaining a stable scapula.

  • Reverse the movement back to the starting position.

Windmills

  • Windmills target the shoulder stabilizers and promote scapular control through rotational and lateral movements.

  • Start with the kettlebell in one hand, raised overhead.Keep the arm extended and slowly hinge at the hips, lowering the opposite hand toward the ground.

  • Maintain a stable scapula and a neutral spine throughout the movement.

  • Return to the starting position and repeat on the other side.

Halo

  • The Halo exercise targets the muscles surrounding the shoulder girdle, including the scapular stabilizers.

  • Start by holding the kettlebell upside down by the horns in front of your chest.

  • Slowly move the kettlebell in a circular motion around your head, keeping the scapula stable and engaged.

  • Perform the movement in both clockwise and counterclockwise directions.

Bottoms-Up Presses

  • Bottoms-Up Presses challenge scapular control and shoulder stability by holding the kettlebell upside down.

  • Start with the kettlebell in a bottoms-up position, gripping the handle with your palm facing upward.

  • Press the kettlebell overhead while maintaining a stable scapula and controlling the kettlebell’s instability.

  • Lower the kettlebell under control and repeat for the desired number of repetitions.

Incorporating these kettlebell exercises into your training routine can further improve scapular control, shoulder stability, and overall athletic performance.

However, it is crucial to ensure proper technique and start with an appropriate kettlebell weight that allows for proper form and control.

TL:DR Summary

Remember, scapular control plays a significant role in preventing shoulder injuries among young athletes.

You can improve this through;

  • Proper mechanics in sports (i.e. throwing, serving, hitting, and swimming strokes)
  • Strengthening the scapular stabilizing muscles
  • Build better function in the scapular muscles through kettlebell exercises that “connect” them to the torso and kinetic chain.

By implementing these tips and exercises, athletes can enhance their scapular control, reduce the risk of shoulder injuries, and optimize their performance on and off the field.

The 5/3/1 Training Method: A Guide to Building Strength and Improving Human Performance

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The 5/3/1 training method is a popular strength training program created by Jim Wendler that focuses on core lifts. In the case of April’s Human Performance Program its of squat, deadlift, and split-squat. The program is designed to help lifters increase their strength and improve their overall human performance.

Here are some key points to keep in mind:

How it works

  • The 5/3/1 method is based on a four-day training schedule, with each day focusing on one of the main lifts.
  • The lifter performs three sets of five reps on the first week, three sets of three reps on the second week, and one set of five, one set of three, and one set of one reps on the third week.
  • The fourth week is a deload week to allow the body to recover before starting a new cycle.
  • All weights are based on a lifter’s one-rep max (1-RM).
  • Accessory lifts are included but are not the main focus of the program.

Benefits

  • Simple and effective: The 5/3/1 method is easy to follow and provides a steady increase in intensity that allows lifters to progress throughout each cycle.
  • Versatile: The program can be adapted to fit different fitness levels and goals.
  • Builds strength: The core lifts targeted in the program are key to developing overall strength and increasing performance in other activities.
  • Customizable: The program allows for customization and variation in accessory lifts to target individual weaknesses and improve overall performance.
  • Encourages consistency: The program emphasizes the importance of sticking to a consistent routine, which is crucial for long-term progress and results.

Tips for success

  • Start with conservative weights: It’s important to start with weights that are manageable to avoid injury and build a strong foundation.
  • Be patient: The 5/3/1 method is designed for slow and steady progress. It’s important to trust the process and avoid the temptation to rush or make changes too quickly.
  • Focus on form: Proper form is essential for safety and maximum benefit. Don’t sacrifice form for more weight or reps.
  • Track progress: Keep track of weights, reps, and progress throughout each cycle to ensure steady gains and make adjustments as needed.
  • Don’t neglect accessory lifts: Accessory lifts are important for targeting weaknesses and improving overall performance. Include them in your routine but don’t let them take away from the focus on the core lifts.

In conclusion, the 5/3/1 training method is a proven approach to building strength and improving human performance. Its simplicity and versatility make it a great choice for lifters of all levels and goals. With consistency, patience, and proper form, the 5/3/1 method can help you achieve your fitness goals and improve your overall health and performance.

Improving Tendon Health: The Importance of Collagen Peptides

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As an expert in performance and human physiology, I have seen firsthand the debilitating effects of tendon injuries on athletes and fitness enthusiasts. Whether you’re a seasoned marathoner or a weekend warrior, healthy tendons are essential to achieving optimal performance and avoiding injury. Fortunately, there’s a simple and effective way to improve tendon health: collagen peptides.

What Are Tendons?

Before diving into the benefits of collagen peptides, it’s important to understand what tendons are and why they’re so crucial to overall health and performance. Tendons are fibrous connective tissues that attach muscles to bones. They’re responsible for transmitting the force generated by muscles to produce movement. Tendons are also critical in stabilizing joints and providing structural support to the body.

Why Do Tendon Injuries Happen?

Tendon injuries can occur for a variety of reasons, including overuse, trauma, and aging. Tendons have a limited blood supply, which means they receive less oxygen and nutrients than other tissues in the body. This makes them more susceptible to damage and slower to heal. Additionally, tendons are made up of collagen fibers that can become stiff and less pliable with age, further increasing the risk of injury.

How Can Collagen Peptides Improve Tendon Health?

Collagen is the most abundant protein in the body, and it’s a key component of tendons. Collagen peptides are short chains of amino acids derived from collagen. They improve tendon health in several ways.

First, collagen peptides can stimulate the production of new collagen fibers in tendons. This helps to increase the strength and elasticity of tendons, making them more resistant to injury. In one study, athletes who consumed collagen peptides experienced a significant increase in collagen synthesis in their tendons, which translated to improved performance and reduced injury risk.

Second, collagen peptides can improve the quality of existing collagen fibers in tendons. Collagen fibers can become damaged and degraded over time, leading to decreased tendon function and an increased risk of injury. Collagen peptides help repair damaged collagen fibers, improving tendon function and reducing the risk of injury.

Third, collagen peptides can help reduce inflammation in tendons. Inflammation is a common cause of tendon pain and injury, and it can also slow down the healing process. Collagen peptides have been shown to have anti-inflammatory properties, reducing inflammation in tendons and promoting faster healing.

Rapid Loading and Strength Exercise to Improve Tendon Health

Collagen peptides can be a useful tool in improving tendon health, but they work even better when combined with specific exercises that target the tendons. Two such exercises are rapid loading and strength exercises.

Rapid loading involves applying a sudden and forceful load to a tendon, such as jumping or hopping exercises. This type of exercise can be particularly effective for improving tendon health because it stimulates the growth of new collagen fibers, which strengthen the tendon and improve its elasticity.

Strength exercise, on the other hand, involves gradually increasing the load on a tendon over time, such as with weightlifting exercises. This type of exercise can also be effective for improving tendon health because it increases the strength of the tendon and improves its ability to handle stress.

How to Incorporate Collagen Peptides into Your Diet

Collagen peptides are available as a dietary supplement and can be easily incorporated into your daily routine. Look for a high-quality collagen peptide supplement that is derived from grass-fed, pasture-raised animals and is free of artificial additives and preservatives.

It’s important to note that while collagen peptides can be an effective way to improve tendon health, they’re not a magic bullet. A healthy diet, regular exercise, and proper rest are all essential for maintaining healthy tendons and preventing injury.

TL;DR Collagen Peptides for Tendon Health

In summary, tendons are critical for overall health and performance, and collagen peptides are a simple and effective way to improve tendon health. Collagen peptides can stimulate the production of new collagen fibers, repair damaged collagen fibers, and reduce inflammation in tendons. By incorporating collagen peptides into your diet and taking other steps to maintain healthy tendons, you can reduce your risk of injury and achieve optimal performance.

The Kinetic Chain in Overhead Sports: A Linked System

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This article aims to provide valuable insights and practical knowledge to athletes and coaches involved in overhead sports. By understanding the body as a linked system, you can optimize performance and minimize the risk of injuries.

Introduction

In overhead sports, such as throwing, serving, or pitching, athletes and coaches are seeking ways to improve performance. Just as importantly, they are trying to reduce ever-present shoulder and arm injuries.

One crucial concept that holds the key to achieving these goals is understanding the body as a linked system.

Its the kinetic chain as a linked system that helps athletes develop roatational velocity in their shoulder and arm. This is critical in sports such as:

  • Baseball & Softball
  • Volleyball
  • Tennis
  • Cricket
  • Waterpolo
  • Team Handball
  • Javelin

By recognizing the interconnectedness of different parts of the body and how they work together, athletes and coaches can unlock their full potential and unleash optimal performance.

So, let’s delve into the fascinating world of the athletic body as a linked system.

The Kinetic Chain In Overhead Sports

Imagine a symphony orchestra performing a masterpiece. Each musician plays their part, contributing to the harmonious whole.

Similarly, the human body operates as a symphony of movement, with each joint and muscle group playing a specific role in generating and transferring force. This interconnected system is known as the kinetic chain.

In overhead sports, the kinetic chain is particularly crucial. Let’s take throwing a baseball as an example. It all starts with the lower body—your legs and hips generate power and initiate the movement.

The kinetic chain in overhead athletes produces high velocity through a summation of forces
In most overhead actions, the arm is only one of the last contributors to velocity. Its the lower body and torse that generate most of the power.

The energy then travels up through your core and transfers to your upper body, finally being released through your arm and hand.

Every joint, from your ankles and knees to your hips, spine, and shoulder, acts as a link in this chain, contributing to the seamless flow of energy.

To optimize performance and reduce injury risk, it’s essential to understand the specific kinetic chain in overhead sports.

By identifying the sequential activation of muscle groups and the critical role of core stability, athletes and coaches can develop targeted training strategies that maximize performance while minimizing stress on individual joints.

Myofascial Lines: The Connective Tissue Web

Beyond the joints and muscles, another essential component of the body’s linked system is the fascia—a complex web of connective tissue that envelops and supports our muscles and organs.

Myofascial lines are the pathways that create the kinetic chain in overhead athletes. They connect multiple joints and muscle groups, allowing for the transmission of forces and energy throughout the body.

Imagine a spider’s web—the tension and interconnectedness between its threads.

Similarly, myofascial lines provide tensional networks within the body, capable of storing and releasing elastic energy during overhead movements. This mechanism is crucial for generating power and optimizing movement efficiency.

The legs created rive and the myofascial lines store elastic energy

In the context of throwing, the myofascial lines act like springs, stretching and storing elastic energy as you load and cock your arm back.

The myofascial lines transfer this stored energy.. When released,it creates a whip-like effect that adds velocity and power to your throw.

The stored elastic energy in several large myofascial chains is released to create velocity

Proper utilization of the myofascial lines can also help with deceleration, reducing stress on specific joints during the follow-through phase of an overhead motion. Remember, the summation of forces starts with large muscle groups. However, the arm and shoulder only have small muscles to decelerate.

Myofascial lines in deceleration
The large eccentric forces required for decelerating the arm after release are linked through several differnt myofascial chains.

To harness the benefits of myofascial lines, athletes and coaches can incorporate specific exercises and techniques into their training routines.

Dynamic stretching, foam rolling, and mobility drills that target the myofascial lines can enhance their flexibility and elasticity, improving performance and reducing the risk of injuries.

The Joint-by-Joint Approach: Balancing Mobility and Stability

A key principle in understanding the body as a linked system is the joint-by-joint approach. This approach recognizes that different joints have varying needs for mobility and stability to perform optimally. It’s like a delicate dance between providing enough freedom of movement in some joints while ensuring stability and control in others.

Think of the joint-by-joint approach as a blueprint for optimizing movement.

Kinetic chains in overhead sports

Mobility & Stability Needs In Overhead Athletes

When we look at the kinetic chain in overhead sports certain joints have a bias towards needing mobility. The shoulders, thoracic spine, and hips, require a greater range of motion to generate power and provide mobility.

On the other hand, joints like the elbow, scapular-thoracic, and lumbar spine have a bias towards stability to prevent excessive movement and maintain proper alignment.

When any joint within the kinetic chain lacks the appropriate level of mobility or stability, it can lead to compensations and increased stress on neighboring joints.

For example, limited hip mobility may result in excessive stress on the lumbar spine during a throwing motion. Conversely, insufficient stability in the scapular muscles can lead to increased strain on the rotator cuff muscles.

By understanding the joint-by-joint approach, athletes and coaches can identify and address limitations or imbalances in specific joints. This involves a comprehensive assessment of each joint’s mobility, stability, and movement patterns. Based on the assessment findings, targeted interventions can be implemented to restore balance and optimize joint function.

For instance, if an athlete demonstrates restricted ankle mobility, exercises and stretches that improve ankle range of motion can be incorporated into their training program.

Additionally, incorporating strength and stability exercises for the shoulder joint can enhance its ability to withstand the demands of overhead movements.

The joint-by-joint approach provides a framework for designing individualized training programs that address the unique needs of each athlete. By promoting optimal mobility and stability in all relevant joints, athletes can move efficiently, generate power effectively, and minimize the risk of injuries.

Conclusion

Understanding the kinetic chain in overhead sports is paramount for optimizing performance and reducing the risk of injuries.

By recognizing the intricate interplay of the kinetic chain, myofascial lines, and the joint-by-joint approach, you can unlock your full potential and excel in your chosen sport.

Remember, the body is not just a collection of isolated parts; it operates as a dynamic and interconnected system. If you move beyond isolated strengthening, you can enhance your performance and maintain a healthy, resilient body.

To implement these concepts effectively, seek guidance from qualified professionals such as Velocity’s performance coaches and sports rehab specialists. They provide tailored training programs, assessment techniques, and interventions to help you optimize your body’s linked system for overhead sports.

So, embrace the idea of the body as a linked system, and unlock your true potential as an overhead athlete. With knowledge, training, and a holistic approach, you can soar to new heights and achieve your athletic goals while keeping injuries at bay.

Velocity’s Human Performance Program: Strength Program 23.1

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Velocity’s Human Performance Program for the month of March is an accumulation block to build strength.  It is also designed to improve muscle strength, joint stability, mobility, and core strength. The program is based on a traditional Bill Starr 5×5 program and incorporates tempo training and kettlebell exercises in supersets.

Bill Starr 5×5 Program

The Bill Starr 5×5 program is a popular strength training program developed by Bill Starr, a well-known strength coach in the 1970s. The program is designed to build strength and muscle mass using a simple yet effective approach.

Brief History

Bill Starr developed the 5×5 program while coaching at Johns Hopkins University in the early 1970s. He later refined the program while coaching at the University of Hawaii and the NFL’s Baltimore Colts. The program gained popularity among strength athletes and bodybuilders due to its simplicity and effectiveness.

Key Concepts

The Bill Starr 5×5 program is based on the concept of progressive overload, which means gradually increasing the weight or resistance to continually challenge the muscles. The program involves performing five sets of five reps for three compound lifts: the squat, bench press, and deadlift. These exercises work multiple muscle groups and are considered the cornerstone of any strength training program.

The program also emphasizes the importance of rest and recovery. Training sessions are typically performed three times per week with a day of rest in between each session. This allows the muscles to recover and grow stronger.

Tempo Training

Tempo training is a strength training technique that involves controlling the speed or tempo of each repetition during an exercise. This technique can be used to add time under tension and emphasize different portions of the lift, including the eccentric, concentric, and isometric phases.

Eccentric, Concentric, and Isometric Phases

During strength training exercises, there are three main phases of movement: the eccentric, concentric, and isometric phases. The eccentric phase occurs when the muscle is lengthening, such as when lowering a weight. The concentric phase occurs when the muscle is contracting, such as when lifting a weight. The isometric phase occurs when the muscle is holding a static position, such as when holding a plank.

Controlling the Tempo

Tempo training involves controlling the speed of each phase of movement during an exercise. For example, a common tempo for squats is 3-1-1-0, which means lowering the weight for three seconds (eccentric), pausing for one second at the bottom (isometric), lifting the weight for one second (concentric), and immediately starting the next repetition without pausing (no rest).

By controlling the tempo, individuals can add time under tension to each repetition, which can help stimulate muscle growth and improve strength. It also allows individuals to focus on different phases of the lift, such as emphasizing the eccentric phase to improve muscle strength and control.

Kettlebell Exercises in Supersets

Kettlebell exercises are a versatile and effective tool for improving joint stability, mobility, and core strength. By incorporating kettlebell exercises in supersets, individuals can improve their overall physical fitness and functional movement patterns. Supersets involve performing two exercises back-to-back with little or no rest in between. This technique can help increase intensity, improve endurance, and promote muscle growth.

Program Overview

The Velocity Human Performance Program for March is a 4-week program that involves three strength training sessions per week. Each session includes the following:

  • Warm-up: 15 minutes of dynamic stretching and mobility exercises + Kettlebell movements
  • Block A: Main lifts: 5 sets of 5 reps for squat, bench press, and hang power clean.  This is the main focus to build strength
  • Block B: 3 sets of added work on the days focus with tempo training 3 – 3 – 3
  • Block C: A tri-set with some metabolic conditioning with a 30sec ESD sprint plus a core exercise and some added work on the secondary lifts for the day.

By incorporating the Bill Starr 5×5 program, tempo training, and kettlebell exercises in supersets, the Human Performance Program for March provides a comprehensive and effective strength training program that can help individuals improve their overall physical fitness and functional movement patterns.

Ice Baths: A Guide to Their Rationale and Protocols

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Guest Post from: Vive Wellness Studio

Ice baths have been a popular recovery method among athletes and fitness enthusiasts. It’s not only a trend on social media, they can actually offer a range of health and wellness benefits.

Whether you’re looking to recover from a high-intensity workout, improve your overall health, activate your nervous system before a workout, or boost your hypertrophy and strength gains, ice baths can be a valuable tool.

To get the most from your ice bath, you need to understand the rationale and protocols for different goals.

Recovery from High-Intensity Exercise

Ice baths can help to reduce muscle soreness and inflammation after intense exercise. A good protocol for recovery involves immersing yourself in ice-cold water for 5 minutes.

The water should be around 50°F (10°C) or colder. Research shows this can be an effective way to improve recovery time and reduce muscle damage after high-intensity exercise.

your ice bath protocol should match your specific goals
To be effective, your ice bath use needs to match your goals

Long-Term Health & Wellness

Regular use of ice baths has also been linked to long-term health benefits. Cold water exposure can stimulate the body’s natural defense mechanisms. In turn, this strengthens the immune system and reduces the risk of chronic diseases.

Therefore, to see the best results, it’s recommended to take ice baths for 10-15 minutes, 2-3 times a week, with water at 50°F (10°C) or colder.

Pre-Workout Activation

If you’re looking to get a boost of energy and activation before a workout, a short, very cold ice bath can help.

A good protocol for pre-workout activation involves immersing yourself in ice-cold water for only 2-3 minutes, with water at 50°F (10°C) or colder. This can help to stimulate the nervous system and increase your focus and energy levels before a workout.

Hypertrophy and Strength Gains

While ice baths can be beneficial for recovery, they may not be the best option for those looking to build muscle and strength. Research has shown that cold exposure can blunt the hormonal response to strength training, reducing the potential for hypertrophy and strength gains.

It’s recommended to limit the use of ice baths if your primary goal is to build muscle and strength. Skip it until your training goals change or consider jumping in beforehand as activation.

Understand the Rationale and Choose Wisely

In conclusion, ice baths can be a valuable tool for recovery, health and wellness, pre-workout activation, and hypertrophy and strength gains.

However, it’s important to remember that everyone’s body is different, and what works best for one person may not work for another. It’s always best to consult a healthcare professional before starting a new health and wellness regimen.

References:

Chen, T., Lin, Y., & Lee, C. (2016). The effects of whole-body cryotherapy on recovery from high-intensity exercise: a randomized controlled trial. The Journal of Strength & Conditioning Research, 30(3), 813-820.

Sionko, M., & Waskiewicz, Z. (2018). Health Benefits of Whole-Body Cryotherapy: A Review. Frontiers in Public Health, 6, 255.

[Pritchard, H. J., Gass, G. C., & Hopkins, W. G. (2015). Cold-water immersion and recovery from high-intensity exercise: a meta-analysis. British Journal of Sports Medicine, 49(17), 1161-1167.

Moore E, Fuller JT, Buckley JD, Saunders S, Halson SL, Broatch JR, Bellenger CR. Impact of Cold-Water Immersion Compared with Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance in Physically Active Participants: A Systematic Review with Meta-analysis and Meta-regression. Sports Med. 2022 Jul;52(7):1667-1688

Human Performance 23.2 – GBC Intensification

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Its time to intensify our German Body Composition program for continued results

As human performance professionals, we’re always on the lookout for effective and efficient programs to help clients achieve their fitness goals. In last month’s training block we introduced a German Body Composition training (GBC) program.

GBCT is a unique and scientifically-backed workout program designed to help you build strength, improve your cardio conditioning, and enhance your body composition.

This month we build on that by moving from an accumulation phase to a (mixed) intensification phase.  We say mixed because this is not a typical intensification phase that moves to higher speeds and/or higher percentage of percent RepMax. 

Instead, it starts to do that only in the main strength exercises, and also by adding some higher velocity explosive movements.

So if you’re looking to take your fitness to the next level, or just want to try something new and effective, the GBC program is the perfect fit.

Get ready to challenge yourself and see the results you’ve always wanted.

The Workouts

The workouts are comprised of compound strength movements, high-rep kettlebell exercises, and intense cardio intervals.

The combination of these elements creates a program that is not only challenging, but also highly effective in;

  • raising your heart rate
  • increasing lactate accumulation
  • boosting your metabolism

The program is structured to allow you to perform more total work in each session and to keep your heart rate elevated for maximum calorie burn.

Getting Stronger

During the 1st superset, this program differs from traditional high repetition schemes.  Instead, we are using heavy weights and lower reps.

One of the key elements of this program is autoregulating the weight for your main compound strength movements.

Each week, you’ll perform a rep test set to determine the correct weight for the following week. This allows you to continually increase the intensity of your workouts and to see continual improvements in your strength and fitness.

Work Density

One of this month’s goals is to increase the total amount of work done.  More work in the same time equates to more work density.  Density

In addition to the strength and cardio components, the program also includes a high-intensity cardio interval in the second superset. This helps to further raise your heart rate and lactate accumulation, leading to even greater calorie burn and fat loss.

Whether you’re a seasoned gym-goer or just starting out, this program is designed to be highly effective and challenging, with results you can see and feel.

The Program Structure

The program consists of three full-body strength training sessions per week, with each session lasting approximately 50-60 minutes.

Block A is structured around compound exercises including front squats, deadlifts, and bench press, with a focus on building strength.  This block utilizes autoregulated rep tests on the main compound strength movement, allowing you to continually adjust the load to maximize gains.

In Blocks B & C, you’ll increase the repetitions in compound exercises are paired with high-intensity cardio intervals, designed to increase heart rate and lactate accumulation, leading to an increase in growth hormone, a key hormone for fat loss.

The program also incorporates the use of supersets, pairing upper and lower body exercises, allowing for a higher heart rate and more total work to be done in a workout.

Nutrition for GBC – Based on Your Goals

Nutrition plays a crucial role in any fitness program, and this GBC program is no exception. The right combination of calories, carbohydrates, and macronutrients can make all the difference in helping you achieve your goals.

Protein

For everyone, adequate quality protein is a good start. A protein shake can be a useful strategy for this GBCT program, whether the goal is mass gain or fat loss. Here’s how:

Mass Gain: Protein is essential for building and repairing muscle, so consuming an adequate amount of protein is crucial for those looking to gain mass. Drinking a protein shake after a workout can provide the body with the necessary protein to fuel recovery and promote muscle growth.

Fat Loss: Consuming a protein shake before or after a workout can help increase satiety, reduce cravings, and improve overall calorie control, which can support fat loss efforts. Additionally, drinking a protein shake post-workout can help promote muscle preservation, which can help maintain a higher metabolism and support long-term fat loss.

For Your Goals

You can also alter your nutrition based on your goals.

For muscle gain:

  • Increase total calorie intake: Consuming a surplus of calories is necessary to support muscle growth. A moderate calorie surplus of 250-500 calories above maintenance level can help increase muscle mass.
  • Increase carbohydrate intake: Carbohydrates provide energy for intense exercise and support muscle growth, so increasing carbohydrate intake may be necessary to support muscle gain. Aim for a diet that is 40-60% carbohydrates, with the remainder split between protein and fat.

For fat loss:

  • Reduce total calorie intake: Consuming a calorie deficit is necessary to lose body fat. A moderate calorie deficit of 250-500 calories below maintenance level can help achieve fat loss.
  • Moderate carbohydrate intake: While carbohydrates are important for energy, reducing carbohydrate intake can help create a calorie deficit. Aim for a diet that is 30-50% carbohydrates, with the remainder split between protein and fat.

It’s important to keep in mind that individual calorie and macronutrient needs can vary, so it’s best to work with a registered dietitian or nutritionist to create a personalized plan that supports your goals.

Upgrading Your Results

We’ve already talked about the importance of proper nutrition, but there are other factors you can consider to maximize your progress. Optimizing both your recovery and supplements can boost your results.

Supplements for GBC

There are several research-backed supplements that can help improve fat loss and support your muscle growth during this program. These include caffeine, green tea extract, and creatine among others.

Caffeine & Green tea

Caffeine and green tea have been shown to have thermogenic effects, meaning they can increase energy expenditure and fat oxidation.

Consuming caffeine has been shown to boost metabolism, increase thermogenesis and enhance physical performance. Green tea contains a catechin called EGCG, which has been shown to increase fat oxidation, boost metabolism and decrease body weight.

So consider having that cup of green tea before your next GBC session..

Creatine

Most people think of creatine as a muscle building supplement. However, it can be used as a supplement to support a healthy weight loss. Creatine supplementation can help increase muscle mass and strength, which can increase overall metabolism and contribute to fat loss as part of a calorie-controlled diet and exercise program.

Additionally, creatine can also improve high-intensity exercise performance, allowing for more intense and effective workouts, which can lead to improved body composition and potentially, fat loss.

Lifestyle

Additionally, there are other lifestyle habits that can boost the effectiveness of this program. Getting sufficient sleep, staying hydrated, and reducing stress are helpful. Things like meditation, red light or yoga are all great examples of ways to support your training and help your body recover faster.

23.2 Summary

In conclusion, this GBC program is a comprehensive approach to getting lean that takes into account both strength training and cardio to help you reach your goals.

Whether you’re looking to lose fat, build muscle, or improve your overall fitness, incorporating this program into your routine is sure to provide you with noticeable results in a short amount of time.

With proper nutrition, supplementation, and supportive lifestyle habits, you’ll be on your way to reaching your goals in no time!

The Power of Lactate: How Accumulating Blood Lactate Can Benefit Your Body Composition

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accumulating blood lactate

When athletes and coaches talk about accumulating blood lactate, they are generally focused on the work and conditioning aspects of exercise. It’s not usually thought about in terms of fat burning.

However, in this article we’ll explore a different side. How accumulating blood lactate during a workout can stimulate the secretion of human growth hormone (HGH) and promote fat burning.

blood lactate test
coaches and athletes often test blood lactate during workouts

What are Lactate and HGH?

Lactate is a byproduct of exercise that forms when your muscles use glucose for energy. As you exercise harder, your muscles produce more lactate, which accumulates in the blood. HGH, on the other hand, is a hormone produced by the pituitary gland. It plays a crucial role in regulating growth, metabolism, and body composition.

The Benefits of Lactate and HGH

Studies have shown that accumulating blood lactate during exercise can stimulate the secretion of HGH. This is great news for those looking to improve their body composition.

That’s because HGH promotes fat burning and helps to build lean muscle mass. When you exercise at high intensity and push yourself to the limit, your body produces more HGH, which can lead to better body composition results.

How to Accumulate Lactate

You need to exercise intensely enough to accumulate blood lactate

To accumulate lactate, you need to exercise at a high intensity. High-intensity interval training (HIIT) is one of the best ways to achieve this. HIIT involves short bursts of intense activity followed by rest periods. This type of workout allows you to push your muscles to the limit, producing more lactate and stimulating the secretion of HGH.

Another way to do this without high-intensity intervals is to use supersets with higher reps.

Superset training involves performing two or more compound exercises back-to-back without any rest in between, leading to an increase in heart rate and lactate production. A German Body Composition training program is an example of using this strategy.

These training methods create a high-intensity workout, allowing you to push your muscles to the limit and stimulate the secretion of HGH, leading to improved body composition results.

Benefit from Accumulating Blood Lactate

In conclusion, accumulating blood lactate during exercise is a great way to stimulate the secretion of HGH and promote fat burning.

This can lead to better body composition results, including an increase in lean muscle mass and a decrease in body fat. So the next time you hit the gym, push yourself to the limit and take advantage of the benefits of lactate and HGH.

References:

  • Bishop, D., & Turner, P. (2016). Influence of acute lactate and hydrogen ion accumulation on growth hormone and cortisol secretion. Sports Medicine, 46(6), 825-836.
  • von Schulsenger, J., Verges, S., Vieux, N., Salleron, J., Barbier, B., Le Gallais, D., … & Sagot, J. M. (2013). The impact of high-intensity intermittent exercise on lactate and growth hormone responses. Journal of Sports Science and Medicine, 12(2), 314.

Athletes Guide To Improving Muscle Pliability

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Guest Blog from Vive Recovery Centers

In the quest to improve movement quality & efficiency, as well as reduce the risk of injury, pliability has become a popular topic.

This guide will help you with ways to improve muscle pliability.

What Is Pliability?

Pliability describes the quality of muscle tissue. Function focuses on effective/efficient movement.  It’s not just about how much muscle, how much range of motion, or how much force.

Pliability is an underlying tissue quality that improves those things.

Sports medicine and tissue professionals use the term to describe muscle tissue.  Three components that they incorporate into the concept of pliability include;

  • Elasticity – has spring after yielding and while absorbing force
  • Smooth – layers of tissue glide freely, without adhesions
  • Supple – muscle may be dense but it is adaptable and unrestricted

Those are great descriptions of the qualities we want in the muscle of any active person or athlete. So improving muscle pliability is a worthwhile goal.

“Men are born soft and supple; dead they are stiff and hard. Plants are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. The hard and stiff will be broken. The soft and supple will prevail.” — Lao Tzu

Is Muscle Pliability the Same as Flexibility?

No. Muscle pliability is not the same as flexibility. 

Flexibility is the ability of joints and tissues to move through a full range of motion.  Its just a quantitative measure of passive motion.

Pliability, on the other hand, involves the tissue’s ability to move, and the quality it moves with. 

You might be able to move through a specific range of motion, but you can still lack pliability. Without pliability, that motion could come unevenly, with added stress, or lack of elasticity to spring back well.

So how far you can move and stretch a muscle, doesn’t entirely reflect if it is pliable.

Why Is Improving Muscle Pliability Important?

Movement and muscle contraction transmit forces through connected chains into the tissue of your body.

These forces can be dissipated effectively across tissues and joints or overload them. 

The forces can be used elastically like a new rubber band, or damage tissue like ones that are ragged and worn out.

The question of whether you can use that force effectively is answered by whether your muscles are adequately pliable.

The most important ability for an athlete is availability.  Injuries are the greatest setback for anyone who wants to be fit, active, and do the things they love.

 Pliability is key to your body remaining resilient when you go out and push it hard playing, training, and living.

Is Pliability Only a Muscle Quality?

No.  In humans, you can’t anatomically or functionally separate the muscle from connective tissue completely.

Muscle is surrounded by layers of fascia and connects to bones through tendons.  Fascia also is a tensional network transmitting forces through the body (Schleip ed. 2012).  It’s interwoven with-in your muscles like a web helping to give it structure and affecting its elasticity.

So while people commonly refer to “muscle” pliability, in fact, its “tissue” pliability that includes muscles, tendons, and fascia.

Is Muscle Pliability Based on Science?

Muscle pliability is more than just a term used by professionals, its a valid physiological construct (Science Direct) although there can be some confusion in popular media. The elements making up pliability are measurable and based in science.

First of all, the elasticity (Uffmann 2004) and compliance (Simons 1998 ) of myofascial tissue can be measured.

Secondly, muscle tone (Gubler-Hanna 2007) and stiffness (Prune 2016) can be measured in several different ways.

Furthermore, MSK ultrasound imaging visually shows how much fascial layers are sliding and it can be measured (Soares 2021).

So, pliability is not be universally defined or used appropriately in some social media posts. However, these are real, measurable qualities of muscle, tendinous, and fascial tissue.

How Do You Improve Muscle Pliability?

Pliability is key for movement, and it has scientifically measurable qualities. Therefore, improving muscle pliability is important. So, what can you do to make it better?

Move

Movement is key to tissue pliability.  “Motion is lotion” is a saying that emphasizes a scientific fact.

The contraction, relaxation, and stretching/sliding of muscles, tendons and fascia does in fact lubricate the joints and tissues.  Forceful contractions positively influence the hydration and chemical composition of muscles.

Lack of movement causes both functional (Campbell 2019 ) and physiological (Williams 1984) changes to tissues.  Furthermore, pliability gets worse when you don’t move enough (Cowman 2015).

Moving through a full range of motion helps prevent adhesions from developing in the fascia.  Additionally, it helps to prevent the densification of tissues.

Here are few things to consider to move well;

  • Train with full motion:  Training in multiple planes of motion (up/down, side/side, rotate, front/back) is a great step.  Too many athletes start using the same motions again and again.  That is to say, it’s also important to work through a full joint range of motion.
  • Different speeds of movement:  Grinding out slow heavy lifts or steady hikes are great.  However, sometimes you need to be moving faster, and bouncier.  Muscles need to move in different ways to stay pliable.
  • Active mobility work:  Mobility (both flexibility and stability) needs to be trained with specific intention, not just left to chance.

Hands-on Tissue Work

If you want to improve muscle pliability you can take a page from elite athletes and teams and focus on professional tissue work. 

IASTM muscle recovery
“Tooling” is one of several Instrument Assisted Soft Tissue Mobilization techniques used for improving muscle pliability.

We aren’t talking about a relaxing Swedish massage (although they can be great!)

The changes in tissue compliance and elasticity before and after tissue work (Jędrzejewski 2020, Costello 2016) are measurable.

Trained therapists use the skill of their hands along with specialized tools to get the results you need. These approaches can be highly targeted to specific tissues, structures, and myofascial chains. 

Tissue work targets both physiological structures and nervous system function.

In short, for improving muscle pliability, skilled hands-on tissue work is the gold standard.

Hydration

Hydration is a crucial factor in muscle pliability. Muscles that aren’t hydrated begin to look and feel like beef jerky instead of Grade-A steak. Consequently, they can’t absorb the forces thrown their way.

Proper hydration is critical for just about every biological process, including performance, recovery, and overall health. 

Did you know that muscles are ~75% water?!

Water is needed for lubricating the tissue of fascia and muscle as they slide freely.

Therefore, if you aren’t sufficiently hydrated, your muscles won’t perform, respond, or recover optimally.

a Mediterranean diet is one startegy to reduce inflammation which helps when improving muscle pliability
A Mediterranean diet is one strategy to reduce inflammation which helps when improving muscle pliability

Reduce Inflammation

Nutrition is also a crucial factor after hydration in ensuring muscle pliability. What we put inside of our bodies has a direct impact on our muscles and in particular, our bodies’ inflammatory responses to certain foods.

A good diet is important for improving muscle pliability because ongoing inflammation in your tissues can lead to the degeneration of those tissues (Howard 2020).

As a result, if you do this long enough, your tissues will lose elasticity. Firstly, this occurs by changing the extracellular matrix composition and fiber alignment.

Secondly, instead of aligned and sliding collagen fibers in your connective tissue, chronic inflammation can stimulate crosslinks that restrict motion

Stretching is Not Enough to Improve Muscle Pliability

Stretching is a piece of the puzzle to gain or maintain your muscle pliability, but it’s not enough on its own.  Movement through a full range is more effective because it stretches the muscles along with contracting them which has a greater effect.

For one thing, stretching helps more with the neurological control of muscle tension, not the actual physical muscle pliability (Ylinen, 2009).

Additionally, stretching doesn’t create the same stimulus for changes to the extra-cellar matrix in your connective tissue that influence pliability.

Foam Rolling

Foam rolling has become one of the go to practices in the fitness world as a way to “release” muscle adhesions. However, in recent years its taken some criticism as the pressures applied aren’t enough to actually deform fascial tissue or adhesions.

foam rolling for muscle pliability
Foam rolling is something everyone can do to help maintain tissue pliability

While true, this criticism may be missing the bigger picture.  Foam rolling can aid in an individual’s awareness of muscle pliability. It increases their neurological input to the brain.  Accessing the nervous system can help “release” muscle tension and trigger points neurologically, not structurally.

So along with moving, and between tissue work sessions, use that foam roller to help maintain your tissue quality!

Start Improving Your Muscle Pliability Today

Muscle pliability is a term that describes optimal muscle qualities. Pliable tissue is elastic and yielding. Furthermore, it is unrestricted, smooth, and supple. 

Pliability is about more than muscle. It includes complete myofascial chains of muscles, tendons, and fascia.

If you want to move better, stay healthy, and enjoy the things you love more, then focus on improving your pliability with these basic strategies.