Page 17 - NGA NATURALmag 2019 WINTER
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Winter 2019
tender spot to further assist in the the the the release Follow this up with another slow steady roll over the the the the entire muscle just like you started It is is true that foam rolling should be a a a a a a a a a bit painful but too much pain pain will cause an increase in in in in in muscle tone which as as previously mentioned is is exactly the opposite of what we want to do More pain is is is not better better Better quality is better Remember the benefits seem to be be be very short lived so if i you you spend 10 20 or or 30 minutes foam rolling different muscle groups by the the the time you’re done you’ve likely lost the the the the benefits of the the the the first 5-10 min Although the the the research has has not shown
an optimal dosage for foam rolling it has has been shown
that short bouts of 10-60 seconds are effec- tive That being said do not focus on on on time Focus on “feel ” Feel that muscle release!
So if the decrease in in tone is is short-lived how do we achieve long-term improvements in in tissue and movement quality? That is is where loaded move- ments come in in in in in During the the window following foam rolling it is important to to load the the movement that you you are trying to to improve Therefore I recom- mend performing soft tissue work between your warm up sets It will allow you you you to test/retest as as well as as as gradually gradually load load the movement given you you are gradually gradually increasing load load with each warm up set Take a a a a a a a a a a a a a squat for example You feel tightness and restriction in in your your your hips halfway into the descent
of your your your squat squat squat You test test and and and retest your your your squat squat squat and and and notice you you you you you can squat squat squat squat deeper and and and and with less tight- ness As you you you load the squat squat and and work work up to your working/heavier sets this this newly achieved move- move- ment ment pattern will will be trained Training this this move- move- ment ment ment ment with loads will will over time lead to long term improvements in in tissue and movement quality Foam rolling can also be a a a a a a a a a a a a great way to to kick-start the the the recovery process by tapping into the the the parasym- pathetic nervous system but that’s for a a a a a a a different article! n n tone decreasing our body’s protective mechanism that kicks in in in in when a a a a a a a a a muscle is is stretched and tap- ping into the the parasympathetic nervous system (rest/digest) When our our muscles are stretched to to end range our our bodies perceive it as a a a a a a a a threat and unconsciously tighten up to protect the area By foam rolling stretching and breathing we are are decreasing that protective “tightness ” Stretching
In general there are two types of stretching: static and dynamic Static stretching stretching is the the clas- sic gym class stretch stretch stretch with a a a a a a a a a a 30-60 second hold rest and repeat Dynamic stretching is more of an an active warm-up including things like bodyweight squats lunges jump rope high knees or or or any stretch that is is not held for more than a a a a a a a few sec- onds and is is done in in a a a a a continuous sequence A light dynamic dynamic warm-up should be be performed prior to static stretching stretching This can be be any dynamic dynamic stretching stretching routine going for a a a a a a a a a a a walk negotiating
a a a a a a a a a a a a a a few flights of stairs or or anything that that gets the heart rate up If you can break a a a a a a a a a a a a a a a a sweat that’s even better! As far as optimal dosage research suggests performing 5-10 minutes of stretching per per per muscle group per per per week however this is is a a a loose guideline and requires further investigation Foam Rolling
The mechanism by which foam rolling works seems to be neurophysiological rather than physi- cal cal This means that foam rolling induces a a a a a a a a a a global decrease in muscle tone Start off with a a a a a slow roll covering the the entire muscle group scanning scanning the the the area area for tender spots Think of scanning scanning the the area area as a a a a a a a a a a blind person would scan scan a a a a a a a a a a a new environment Once you find a a a a a a a a a a a tender tender spot spot pause and and hold on on to that spot spot until a a a a a a a release is felt and and the the tenderness lessens Add some deep breathing while holding on to the the About the Author: Nicholas M Licameli - Doctor of Physical Therapy NGA PRO Natural Bodybuilder: Every single thing he he he does Nick believes in in in in giving himself to to to to others in in in in an an an attempt to to to to make the the the world a a a a a a a a a a happier healthier and a a a a a a a a a a more loving place He wants to to to to give people the the the power to to to to change their lives Nick graduated summa cum laude from Ramapo College of New Jersey with his his bachelor’s degree in biology furthered his his education by completing his doctoral degree in in physical therapy from Rutgers School of Biomedical and Health Sciences (previously the the University of of of of Medicine and and Dentistry of of of of New Jersey) at at at the age of of of of 24 and and has earned professional status in in in natural bodybuilding Love Passion Respect Humility Never an expert Always a a a student Love your journey Youtube: https://www youtube com/channel/UCAWFe5BmaJ_WFAh2aqsOg8g Instagram: https://www instagram com/nicklicameli/
Facebook: https://www facebook com/nicholas michael 58

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