By Sam Visnic NMT www.SamVisnic.com 2011 Sam Visnic All Rights Reserved.
Warning!
This information is NOT medical advice, and does not replace the diagnosis nor treatment of a licensed physician. This report and related content is for information purposes ONLY. Always seek the advice of a qualified health care professional before beginning any health program. Any actions taken as a result of reading this report and/or related information is at your OWN risk. Endyourbackpainnow.com, Sam Visnic, and all related affiliates and associates, assume no liability as a result of actions taken on your part.
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 1
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 2
Gastrocnemius Stretch
Soleus Stretch
-Neuromuscular Therapy: General stretching may not produce the needed length necessary. Soft tissue techniques can increase extensibility of the tissues and access deeper layers of the compartment of the lower leg, such as the tibealis posterior, which are in-accessible through stretching alone. Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 3
#2: Improve Glute and/or External Hip Rotator Flexibility, and Hip Joint Mobility
Flexibility imbalances in the hip during the squat lead to the inability to anteriorly tilt the pelvis. Since pelvic tilt correlates directly with the position of the lumbar spine, this area is critical to address. As one descends into the squat, the goal is to maintain the lumbar spine in extension. This is to protect the spine against compression and shearing forces and of course to protect the spinal discs. When the hips lack flexibility, the individual is forced to increase recruitment of the lumbar erectors in order to maintain the lumbar lordosis. Of course, the worse the hip flexibility, the less chance of this actually holding. As parallel is approached in the squat, the pelvis will cease to move, and the lumbar spine will begin to flex if the individual continues to go deeper. At this point, there is a tremendous strain particularly at the L-5/S-1 segment, as most trainees will bounce quickly out of the bottom position. This requires a rapid eccentric/concentric contraction of the lumbar extensors, which, depending on the load and/or the training volume, is a recipe for disaster.
90/90 Stretch
-Foam roll/softball rolling of the glutes and IT Bands: (The IT band attaches to approx. 80% of the glute fibers on the posterior side, and thus, are strongly connected!) Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 4
-Neuromuscular Therapy: Soft tissue techniques focused on the deeper gluteal fibers, in particular, the piriformis, glute medius, and additionally, the tensor fascia latae, will improve flexibility. Additionally, hip mobilizations.
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 5
strength endurance protocols. Now, you can imagine what happens if the next exercise in the protocol is a pullup! Performance will suffer dramatically due to the state of pre-fatigue the upper back is in!
-Neuromuscular Therapy: Percussion therapy with the Vibracussor, along with releasing the diaphragm and abdominal muscles can significantly improve thoracic mobility and restore normal breathing mechanics.
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 6
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 7
I suggest that you perform this routine only once per day to start with, of course this all depends on your unique body, workout experience, and the severity of the imbalance. Over time, as you feel comfortable, you may progress to performing this routine up to 3x per day, until you have achieved the depth you desire for your front squat. I hope to have provided some excellent tools to help you on your journey toward correcting your posture, and get you the health and performance you desire. As always, I am open to your feedback and appreciate knowing about your successes with this program. I would love to hear from you, so send me an email letting me know how this program has helped you, or if you have questions you would like me to answer via my blog. Sincerely, Sam Visnic Neuromuscular Therapist Sam@samvisnic.com Be sure to check out my blog at www.Endyourbackpainnow.com/blog
Learn More About Sams Protocols at: www.SamVisnic.com or www.Endyourbackpainnow.com/blog Copyright 2011. Sam Visnic.
Page 8