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YOUR BODY

MOBILITY GUIDE

3. About Us

4. Understanding Trigger Points

5. Static Stretch vs Movement Prep

6. Equipment Needed

7. Using the Foam Roller to Mobilise

8. Pectoralis Major

9. Latissimus Dorsi

10. Gluteus Maximus

11. Tensor Fasciae Latae (TFL)

12. Quadriceps

13. Adductors

14. Hamstrings

15. Calves

16. Tibialis Anterior

17. Thoracic Spine

18. Movement Prep Exercise

19. Active Hamstring Stretch

20. Leg Lowering Against the Wall

21. Side Lying Thoracic Rotation

22. The Bretzel

23. World’s Greatest Stretch

24. Where do we go from here

25-26. Contact Us

TABLE OF CONTENTS

4D Health and Performance is a multi-disciplinary clinic located at Lower Ground, 210

Clarence St, Sydney.

We have Physiotherapists, Sports Chiropractors, Exercise Physiologists, Massage Thera-

pists and Strength and Conditioning coaches.

We specialise in the diagnosis, treatment, rehabilitation of all musculoskeletal injuries and

performance training.

Our state-of-the art training facility houses an AlterG Anti-gravity treadmill designed by

NASA, Skillmill treadmills, VersaClimbers, Spinbikes and a world class strength and con-

ditioning facility. Combined with our facility and expertise, we aim for you to be pain free,

mobile and have you running and playing your sports better than you ever have before.

For more info visit www. 4dhp .com

Please feel free to Contact us on

02 8041 0762 or reception@4dhp.com

About Us

03 About Us

Myofascial trigger points are described as hyperirritable spots in the fascia surrounding

skeletal muscle. They are associated with palpable nodules in taut bands of muscle fibres.

The trigger point model states that unexplained pain frequently radiates from these

points of local tenderness to broader areas, sometimes distant from the trigger point

itself. Practitioners claim to have identified reliable referred pain patterns which associate

pain in one location with trigger points elsewhere. Compression of a trigger point may

elicit local tenderness, referred pain, or local twitch response. The local twitch response

is not the same as a muscle spasm. This is because a muscle spasm refers to the entire

muscle contracting whereas the local twitch response also refers to the entire muscle but

only involves a small twitch, no contraction.

Understanding Trigger Points

04Understanding Trigger Points

WHEN YOU SAY THAT YOU HAVE “MUSCLE KNOTS”, YOU’RE TALKING ABOUT MYOFASCIAL TRIGGER POINTS

There is tremendous value in traditional static stretching if executed properly and done

after a workout. However, static stretching routines performed before exercise can

increase flexibility only for a short time. There is little scientific evidence that such

routines can improve exercise performance, reduce delayed onset muscular soreness or

prevent injuries.

MOVEMENT PREP IS TO PREPARE FOR MOVEMENT

As opposed to a traditional warm-up, Movement Prep actually makes you stronger and

helps yield long-term flexibility gains. You’ll actively elongate your muscles in a series of

movements, which can improve balance, mobility and stability. Think of it as warming up

with a purpose. You’ll do approximately 5 to 10 repetitions of each exercise in your

Movement Prep routine. Not only will it feel like part of your workout (as opposed to a

boring precursor to the real thing), at first it might feel like a workout itself.

Just doing Movement Prep alone can make your body stronger and more stable, and can

also help increase speed and power output - Do it before every training session. Use static

stretching after your workout.

Static Stretching vs Movement Prep

05 Static Stretching vs Movement Prep

Equipment Needed

There are lots of different tools you can use. In this guide we have limited it to what is

generally found in a gym. A foam roller, small dumbbells and a bench.

Other equipment used could be resistant bands for distraction methods, triggerpoint

massage balls or anything small and hard like a golf ball.

There are other modalities we recommend like Remedial Massage, Active Release Thera-

py, Dry Needling and Cupping to help with soft tissue release.

Included in this book are some of the more common muscles to be released and stretched.

This is by no means a complete list of ways to mobilise these muscles.

These are some of our favourite techniques to use.

06Equipment Needed

Using the Foam Roller to Mobilise

07 Using the Foam Roller to Mobilise

8. Pectoralis Major

9. Latissimus Dorsi

10. Gluteus Maxim us

11. Tensor Fasciae Latae (TFL)

12. Quadriceps

13. Adductors

14. Hamstrings

15. Calves

16. Tibialis Anterior

17. Thoracic Spine

Pectoralis MajorHave the foam roller high on a bench to allow room for the

arms to drop. Position the foam roller inline with the spine.

Start with the arms vertical and focus your torso.

Keep your ribs pulled down towards your pelvis. This will

ensure your lower back is pushing down into the foam roller

and your spine will be in neutral.

Breathe in and hold air in.

Allow the arms to drop out to the side. Hold the weights on

the finger tips as to stretch the fascia down the arm as well.

Breathe out when you reach the end range.

Hold for 20 seconds and repeat 3 times.

08Pectoralis Major

Latissimus Dorsi

09 Latissimus Dorsi

Position the Lat across the foam roller.

You can move your body up and down looking for the

most painful trigger points.

Try to avoid the ribs, and stay on the belly of the muscle.

You can go right up to the back of the shoulder.

When you find a trigger point stay there for at least 20

seconds or until pain dissipates. Stretch out arm as you

apply pressure to stretch the lot.

Gluteus Maximus

10Gluteus Maximus

Position the foam roller in the middle of your glute.

To apply more pressure you can bend the leg you’re

working on and cross your leg to stretch the glute.

Hold on the trigger point for 20 seconds before

moving to the next painful trigger point.

Lying face down, place the foam roller on the TFL.

This muscle is roughly where your pocket would be

on your suit pants.

Find the trigger point and apply pressure from your

body weight on the trigger point.

Hold the sight of most pain for at least 20 seconds.

Then look for the next trigger point.

Tensor Fasciae Latae (TFL)

11 Tensor Fasciae Latae (TFL)

Moving down from the TFL, lie on top of the

foam roller one leg at a time. First move the foam

roller down from the middle of the top of the leg all

the way down to top of the knee.

Stop at every trigger point for 20 seconds.

Then you can slightly rotate your leg and go down

the outside of the leg.

Lastly go down the inside of the leg to hit the inside

of the quads near the knee.

Quadriceps

12Quadriceps

Lying on your stomach, place the foam roller on

the inside of your thigh. Think of the inside seam

of your pants, from the inside of your knee all the

way up to your groin.

Keeping the leg bent and the foot in the air, slowly

roll up the leg stopping at any tender points for

10-15 seconds.

For an extra stretch you can also turn your head to

face the other way at the same time.

Adductor Group

13 Adductor Group

Hamstrings

Sit on top of the foam roller, one leg at a time. Let

the weight of your leg press into the foam roller.

You can rest the other leg on top to add more

weight.

Look for the most painful trigger points and sit on

each for 20 seconds or until the pain dissipates.

Move the leg around to find different trigger

points on the hamstrings.

14Hamstrings

Calves

15 Calves

Kneel on the ground, place the foam roller in between

the hamstrings and the calves. Slowly sit down on the

foam roller and use your own body weight to press the

foam roller into the calves.

Hold for 20 seconds then release.

You can also do a similar position like the hamstrings re-

lease with your legs out straight, however the weight of

the leg usually is not enough to release the trigger point.

Tibialis Anterior

16Tibialis Anterior

Start on your knees. Lift one knee up and place the

front of your shin on to the foam roller. It’s the first

muscle to the outside of your shin bone.

Sit up nice and tall and let your body weight do all the

work. Keep the toes pointed away from you for an extra

stretch. Hold any tender spots for 10-15 seconds.

Place the foam roller across middle of the ribs. Keep-

ing the glutes on the ground, support your head and

keep your chin tucked in.

Slowly extend your body over the foam roller.

Make sure you breathe out as you go over. Keep the

glutes on the ground the whole time.

Thoracic Spine

17 Thoracic Spine

19. Active Hamstring Stretch

20. Leg Lowering against the wall

21. Side Lying Thoracic Rotation

22. The Bretzel

23. Worlds Greatest Stretch

Movement Prep Exercises

18Movement Prep Exercises

Active Hamstring Stretching

19 Active Hamstring Stretching

Lying on your back lift one knee up to your chest with your hands behind the knee. Keep-

ing the other leg straight out on the floor with toes pointed up.

Slowly extend the bent leg as to kick the sky. As you move the leg you will feel the stretch

in your hamstrings.

Extend as far as you can then come back to starting position.

Complete 5-10 reps each leg.

Leg Lowering Against the Wall

20Leg Lowering Against the Wall

Find a doorway. Start with both legs up the wall keeping your legs as straight as possible

and your hips as close to the wall as possible.

Keeping the bottom leg straight and vertical, slowly lower the other leg. Keep the toes

vertical throughout. Lower the leg to the ground then lift back up the wall.

After a few reps slide closer to the wall and keep going for 5-10 reps each leg. This stretch

is not only stretching the hamstrings, but also the opposite hip flexor. This is a great

stretch to separate the two hips.

Side Thoracic Stretch

21 Side Thoracic Stretch

Position yourself on your side, with the arms outstretched and hands on top of each other.

Bring both knees up to 90 degrees. Use a small pillow to rest your head on.

Keep the knees touching each other throughout the exercise. Breathe in and hold air

inside. Slide the top arm along the bottom arm and across chest. Rotate the torso and

reach out across to the other side and exhale.

Hold the end position for 20 seconds. Repeat 5-10 times each side.

The Bretzel

22The Bretzel

Position yourself on your side. Bend your top leg at a 90 degree angle, and place it on

the foam roller.

Hold the top knee on the foam roller with the opposite hand. Pull the bottom leg back-

wards and grab with your other hand. Start off the stretch by having your foot in the air.

Make sure the knee is behind the midline of the body.

Breathe in and rotate the torso to the ground. Breathe out when you stop rotating. The

goal is to have both shoulders on the ground, foot on the ground and other knee still on

the foam roller.

Repeat 5-10 times each side.

World’s Greatest Stretch

23 World’s Greatest Stretch

Start by going on one knee and placing both hands on the floor on the inside of your front

foot.

Kick the back foot back and straighten the leg as much as possible. Breathe in and hold air.

Slowly rotate torso and reach for the sky. Keep hips as low as possible. Breathe out when

you reach end position and hold for 10 seconds.

Then rotate back down and try to touch inside elbow to the front foot.

Repeat 5-10 times.

24Where Do We Go From Here

Doing all of the foam rolling and movement prep exercises can be a whole session on its

own. I would suggest that you mix and match some of them before you train and make

sure they are all completed a few times. If you’re experiencing pain during your current

training, stop what you are doing and just focus on these movements for a week or two. If

your pain still persists there may be more going on than you realise and it is suggested you

seek further assessment from a trained professional.

Where Do We Go From Here

25 Contact Us

26Contact Us

OUR SERVICES WE OFFER ARE

PHYSIOTHERAPY

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EXERCISE PHYSIOLOGY

REMEDIAL AND SPORTS MASSAGE

ACTIVE RELEASE TECHNIQUE

YOGA AND PILATES

ALTER G (ANTI GRAVITY) TREADMILL

INBODY SCANNER FOR BODY FAT AND MUSCLE

4D HEALTH AND PERFORMANCE CAN HELP YOU

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