PreHab Exercise Book For Soft Tissue Therapy Exercises To Improve Flexibility, Range of Motion and Overall Mobility (PDFDrive)

About the Book
PreHab Exercise Book for Soft Tissue Therapy

Soft Tissue Therapy has been scientifically proven to improve an individual’s level of
Mobility in regards to Range of Motion, Flexibility, and Responsiveness. For this
reason, it deserves to be an integral part of any training program.
Corrective Measures
Soft Tissue Therapy is the process of using force via pressure to restore the
functionality of the muscles, tendons, fascia, and ligaments to improve an individual's
Movement Quality. This eliminates Myofascial Trigger Points, Adhesions, and Scar
Tissue, all of which contribute to Patterns of Compensation and Movement
Dysfunctions. These negative movements hinder an individual’s performance in
athletics as well as in daily life, increasing the risk of injury.
Additionally, Soft Tissue Therapy accelerates cellular Recovery and Regeneration,

speeding up the natural healing process of the tissues by decreasing stiffness and
eliminating Myofascial Trigger Points that lead to stagnation of fluids and metabolic
waste inside the tissue. It increases the blood flow and circulation that deliver much
needed nutrients and oxygen to damaged or compromised cells, a common
consequence of training.
Move better and move longer with Soft Tissue Therapy.

This book offers a score of exercises organized in varying skill levels accompanied by
detailed illustrations and directions to help an individual create and maintain an effective
soft tissue therapy practice.
Start a soft tissue therapy practice today and start to move in the right direction!
Author and Illustrator -

Michael Rosengart, CPT, CES, CSCS is a Certified Personal Trainer with the National
Council on Strength and Fitness, a Corrective Exercise Specialist with the National
Academy of Sports Medicine, and a Certified Strength and Conditioning Specialist with
the National Strength and Conditioning Association. Michael is also the author of the
PreHab Exercise Book for Runners.

Author & Illustrator: Michael Rosengart, CPT, CES, CSCS
About the Author - Michael Rosengart, CPT, CES, CSCS

Michael Rosengart is a Certified Personal Trainer with the National Council on Strength and Fitness, a
Corrective Exercise Specialist with the National Academy of Sports Medicine, and a Certified Strength
and Conditioning Specialist with the National Strength and Conditioning Association.
Michael has been training athletes and clients since 2000. He started his personal trainer career at
Equinox Fitness in New York City before moving to Los Angeles to serve as a strength and conditioning
coach at Santa Monica College. Now, Michael and his wife live on the East Coast, near his family in
Hagerstown, Maryland.
Training Philosophy
Michael's progressive approach and philosophy of training has evolved greatly throughout the years, as
have many of the trends in exercise and fitness. From cross-training and functional movement training to
PreHab and periodized conjugate systems for strength training, Michael's training philosophy has always
been centered on progress and one simple mantra, ‘keep getting better.’
In regard to training, Michael uses PreHab Exercises and techniques as a tool to correct biomechanical
dysfunctions and eliminate patterns of compensation in movement to improve an individual’s Movement
Quality as well as the individual’s performance and longevity.
In 2012, Michael created the A.M.A.S.S. Method for PreHab and Training, which is a working framework
to evaluate an individual’s capacity for movement. It then provides information on how to integrate
exercises and techniques that help to restore Biomechanical Integrity and improve Movement Quality.
PreHab Exercise Book for Runners and More

At the same time he was inspired to create the A.M.A.S.S. Method, Michael was writing and illustrating
the internationally-sold book, PreHab Exercise Book for Runners, which chronicles his journey to
overcome previous football injuries (a twice-torn Achilles Tendon and broken leg) and improve his running
technique and get faster too!
Michael is the author and illustrator for the PreHab Exercises, a website dedicated to teaching individuals
how to improve their Movement Quality, prevent injuries, and perform their best in athletics and life. He
has presented seminars and led workshops about PreHab and Training at Santa Monica College, UCLA,
Medifit/Exos, YMCA, Spectrum Athletic Clubs, Fox Studios, Volvo Group Trucks, Xiong CrossFit and
CrossFit Chambersburg. Lastly, Michael has served as a Strength Coach for the YMCA Swim Teams and
the Santa Monica College Football team.
To learn more about Michael or PreHab Exercises, visit www.prehabexercises.com
.
PreHab Exercise eBook for Soft Tissue I

GETTING STARTED
How to Use this

Book
This book comes with scores of exercise illustrations to help an individual develop an
effective Soft Tissue Therapy practice.
The key word is ‘practice.’ Due to the physiological nature of the body, soft tissue
therapy is an activity that ‘should’ be done several times throughout the week, if not on
a daily basis, because the soft tissue experiences trauma and ‘wear-and-tear’ on a daily
basis that ultimately effects the way an individual moves.
Practicing soft tissue therapy on a regular basis helps to eliminate patterns of

compensation or movement dysfunction that grow from daily ‘wear-and-tear’ as well as
acute trauma. Additionally, soft tissue therapy helps the body recover from exercise or
Daily Life Activities and prepares the body to perform again.
Use this book as a guide to developing an effective practice by following the sequence
of soft tissue therapy exercises listed in each section.
New to Soft Tissue Therapy

If you are new to soft tissue therapy, start with the exercise sequence in the Foam
Rolling section to familiarize yourself with the practice and develop the soft tissue
therapy habit.
Intermediate Practitioners
If you are already familiar with foam rolling, move on to the ‘Rolling with a Ball’ section
to pinpoint trouble areas that seem stiff or tight.
Intermediate Practitioners should also have ‘metrics’ to measure improvements. Select

a few stretches to be the measuring stick in finding how your soft tissue therapy practice
improves Mobility. If you cannot see improvement in these stretches, refer back to this
manual for tips and suggestions on how to refine your practice, both in Foam Rolling
and Rolling with a Ball techniques.
PreHab Exercise eBook for Soft Tissue Therapy II

GETTING STARTED
Advanced Practitioners
If you already have a solid soft tissue therapy practice or habit and you are still looking
for ways to improve your Mobility, then focus on the Barbell Rolling and Self-Massage
sections in this book.
Advanced Practitioners still seeking improvement can benefit from Barbell Rolling as the
barbell delivers a higher magnitude of pressure into the soft tissue that has a deeper
effect on the tissues.
Additionally, the Self-Massage section helps an Advanced Practitioner refine his

technique within specific target areas as well as provides the opportunity to practice soft
tissue therapy anytime, anywhere. This is a huge game changer because a high level
of frequency in one’s practice conditions the soft tissue to be very responsive to
‘positive’ change. This helps eliminate compensation patterns that may still be affecting
one’s Movement Patterns.
It is also recommended that Advanced Practitioners use this book to revisit the Foam
Rolling and Rolling with a Ball sections.
Book Sections Are Sequences

Each segment of the book is organized in a prescribed sequence of soft tissue therapy.
Simply turn to the first page of a given section, i.e. Foam Rolling or Rolling with a Ball,
and start from there. Practice each exercise in the section to complete a soft tissue
therapy session that addresses the whole body.
Start.
Learn.
Improve.
Keep Getting Better!
PreHab Exercise eBook for Soft Tissue Therapy III

INTRODUCTION
PreHab Exercise Book for
Soft Tissue Therapy
Why soft tissue therapy?

The answer to this question is rather simple. Soft tissue therapy helps prepare the body
to move (and move its best) while also helping the body repair itself from movement,
especially damage from exercise and training as well as repetitive Daily Life Activities
such as texting, sitting, walking, and standing.
Soft tissue therapy is therapy for the body, specifically the muscles, tendons, ligaments
and fascia, all of which are the physiological structures that create Human Movement.
Just as people seek out different therapies for the different stresses of life, i.e.
psychologists, spa days, shopping, etc., individuals interested in moving better (and
moving longer) seek out therapy for their bodies, namely through foam rolling, rolling
with a tennis or lacrosse ball, and/or other various forms of massage.
Soft Tissue Therapy will:
• Improve an individual's Mobility

• Assist in cellular Recovery and
Regeneration
Essentially, soft tissue therapy helps an individual move with improved Mobility, i.e. the
combination of muscle/tendon flexibility and joint Range of Motion, while helping the
body repair the cellular damage sometimes caused in movement, whether it's from
exercise or from working on the computer all day.
Soft tissue therapy is recommended for anyone and everyone. We all need to move to
maintain a healthy standard of living; soft tissue therapy is movement therapy. So, it's
important to treat the body right!
PreHab Exercise eBook for Soft Tissue Therapy 1

INTRODUCTION
Soft Tissue Therapy

Soft Tissue Therapy is one of the main contracting and lengthening. However, a deeper
ingredients in any effort to improve an understanding of muscle structures and how
individual’s Mobility as well as imperative in the muscles work is necessary to be effective when
support of Movement Practices, from team practicing soft tissue therapy.
sports and dancing to Powerlifting, Yoga, Martial
Arts, and everything in between. Design of a Muscle
Muscles are created by combining fibers into
Defining Soft Tissue Therapy small bundles, then bundling these bundles into
Before explaining the therapy portion of soft bigger bunches, which combine to make even
tissue therapy, it is important to define the term bigger groups, and so on and so forth. The
“soft tissue”. smallest fiber is a contractile cell called a
‘sarcomere.’ The sarcomere is the quintessential
Soft tissue is everything in the body from head building block of a muscle and the driving force
to toe, except for bones. This long list includes, behind a muscle’s contraction or lengthening
but is not limited to: organs, skin, fat, and phase.
muscles. However, for the purposes of training
and fitness, the operational definition of soft Deep within a muscle’s sarcomere are two
tissue will be reduced to include only the myofilaments called Actin and Myosin. These
physiological structures mainly responsible for filaments are aligned parallel to each other. This
creating Human Movement. This includes the facilitates the ‘sliding’ function of a sarcomere.
following soft tissues: The Myosin strand is equipped with ‘little hooks’
that grab hold of the Actin strand before
Muscles discharging a pulling force that allows the
Tendons myofilaments to slide over one another and
Fascia shorten the sarcomere. Essentially, the sliding
Ligaments action of the Actin over the Myosin is the driving
force of a muscle contraction.
Muscles A large muscle contraction consists of millions of
Virtually everyone who has ever attempted to
sarcomeres (muscle fibers) generating a ‘pulling
exercise has a broad understanding of what
force’ as billions of Actin and Myosin ‘slide’ over
muscles are. In short, muscles cover the body
one another into a shortened state.
from head to toe and make the body move by

INTRODUCTION
Diagram of Muscle via Wiki Commons

Importance of the Sliding Filament Theory Limitations to Movement
The ‘sliding’ process of a muscle contraction is Within the soft tissue itself, there are a few
called the Sliding Filament Theory. This theory natural physiological structures that can obstruct
provides the most fundamental understanding of or limit the body’s potential for movement. These
all Human Movement and its development. It include Myofascial Trigger Points (knots),
also points to an effective way to maintain an Adhesions, and Scar Tissue.
individual’s capacity for movement.
Diagram of a Sarcomere
Author David Richfield
Myofascial Trigger Points or Knots Furthermore, the flood of Acetylcholine for
Most people have experienced a painful ‘knot’ in prolonged periods depletes oxygen levels within
their muscles that either caused pain or impeded the cell. This causes pH levels to turn acidic
movement to some degree, such as a ‘pain in which prohibits the release of Actin and Myosin.
the neck’ or a ‘stiff neck.’ These knots are really In short, a knot is a prolonged process of
Myofascial Trigger Points, or areas in the soft neuromuscular stimulation of Slow Twitch
tissue where clusters of sarcomeres (muscle muscle fibers that involuntarily sustain a
fibers) have become ‘locked’ or shortened contraction and keep the muscle fibers in a
because of overuse or a repetitive motion in a shortened state.
given Movement Pattern.
Consequences of Knots
Myofascial Trigger Points or knots usually occur Unfortunately, Myofascial Trigger Points have
in Slow Twitch or Endurance-types of muscles consequences on Human Movement. These
fibers. They are essentially the creation of high knots disrupt the natural flow of kinetic energy
neuromuscular activity within the sarcomere; a through the soft tissue and cause the body to
continual flood of neurological impulses releases compensate in the way it produces and sustains
an overflow of Calcium and Acetylcholine to the muscle. Ultimately, knots shift the way an
sarcomere that causes the Actin and Myosin individual moves to ineffective patterns that put
filaments to bind together and remain ‘locked’. stress on other physiological structures, possibly
creating injuries in the form of micro trauma in

INTRODUCTION
the soft tissue from repetitive exposure to Recap: Myofascial Trigger Points
inappropriate stresses. Myofascial Trigger Points or ‘knots’ are a natural
phenomenon that occur in the soft tissue,
particularly in Slow Twitch Muscle Fibers, when
those muscles are involved in repetitive
movements or ‘overuse.’ These ‘knots’ can
impede proper biomechanics and create
patterns of compensation in the way an
individual moves, which is not ideal as
compensation patterns further distort
biomechanical integrity, eventually leading to
injury as well as inefficiency in movement.
Myofascial Trigger Points (Knots) can easily be

remedied and prevented with soft tissue therapy
as well as diversification in daily movements and
implementing a stretching practice.
Diagram of Myofascial Trigger Point by David
Parmenter via Wiki Commons
Adhesions
Remedies for Knots Another natural obstruction to the system of
Human Movement is adhesions. Adhesions are
Fortunately, there are several easy ways to
‘casts’ or physiological ‘scaffolding’ that is
eliminate knots and reduce the future formation
created within the soft tissue to provide
of these Myofascial Trigger Points and the pain
protection to damaged cells and assistance in
and compensation patterns that come with them.
the natural healing process.
Solution and Preventative Measures for
The term ‘adhesion’ literally translates as ‘stick
Myofascial Trigger Points
to’ or ‘bind to.’ The prefix ‘ad-’ infers that the
• Move in several different Movement
action of the word is going towards something,
Patterns (Movement & Stretching)
similar to ‘advance’ or the act of moving towards
o The practice of moving in different
something. ‘Hesion’ means to ‘stick, bind, or
patterns reduces the ‘overuse’ stress
cling.’ Therefore, ‘adhesion’ means sticking or
that accompanies repetitive movements.
binding to something, which is exactly what
This includes changing positions when
happens in this obstruction.
you sit or stand at work, in the car, or
even in social engagements.
Developing Adhesions
o Moving in different Movement Patterns
Deep within the soft tissue, cells experience
improves circulation and blood flow to
damage from inappropriate amounts of stress.
the affected area (trigger point), which
This damage can be a literal tear of the cell or it
delivers more oxygen as well as
may just be a stress on the cell that taxes the
nutrients that help cells regenerate and
physiological structure and impairs its ability to
balance pH levels.
function appropriately. In either case, the
• Pressurize the Trigger Point Area (Soft
occurrence of cellular damage, whether from an
Tissue Therapy)
accident, exercising, or just daily living, causes
o Applying pressure to the affected area
the body to create an adhesion to assist in the
influence mechanoreceptors and
natural healing process of that cell.
proprioceptor (sensory) neurons to
command the Actin and Myosin to
An adhesion develops when a protein, either a
release and allow the sarcomere
fibrin or collagen protein, attaches the damaged
(muscle fiber) to lengthen.
cell to the neighboring cell. This process creates
o Additionally, applying pressure
a ‘bridge’ so all the stress of the damaged cell
increases circulation and blood flow to
can be shuttled onto its neighbor as a part of
the active area (trigger point), which
mechanotransduction, the mechanics and
delivers more oxygen and nutrients
direction of force through the cells of the body.
which help cells regenerate and balance
Essentially, this adhesion acts as a cast or
pH levels.
scaffolding that shields the damaged cell and

INTRODUCTION
diverts the flow of forces in the body to a place Worse yet, the continual repetition of moving
that won’t damage it more. with patterns of compensation can lead to a
habitual change of mechanics in the individual’s
Adhesions are purely natural and are an Movement Patterns. In other words, the person
essential part of the body’s physiological learns to move incorrectly and develops
system. There is nothing wrong with an inefficient movement habits that they repeat on a
adhesion; the trouble occurs when an individual continual, if not daily basis.
attempts to move or exercise or participate in
sports with a host of adhesions in the body. Continuing to perform movements with patterns
of compensation maximizes inefficiencies and
Leading to Compensation leads to injury.
When the soft tissue is populated by adhesions,
the natural flow of kinetic energy (force) is Asymmetrical Weight Shift
disrupted in the body. What does this mean? It Looking back at the previous example of the
means that energy and force do not flow through ankle sprain/stubbed toe, a pattern for additional
the body as it is designed to, which results in an dysfunction can easily develop within that
inappropriate amount of force accumulating on individual’s movement. For instance, let’s say
cells that are not designed to handle those the individual does not allow the ankle or toe to
forces. heal fully and continues to exercise. The body
naturally create patterns of compensation in the
Then, the body changes the way it moves to way it moves to protect the injured ankle or toe.
avoid placing stress on the damaged cells. This This includes shifted weight and impact forces
strategy leads to an alteration of an individual’s from the injured foot to the opposite foot. The
Movement Patterns as the body compensates real trouble occurs if this individual continues to
for its current inadequacies. play basketball or exercises with this pattern of
compensation.
For example, if a person sprains his ankle or
even stubs his toe, the individual quickly Over time this individual’s body will re-enforce
changes the mechanics of how he walks. In an this pattern of shifting weight to the ‘healthy’ leg,
instant, a normal walking stride (gait) turns into a strengthening that side of the body, but more
limp or compensation. importantly limiting the opportunity for the injured
side to develop the same amount of strength.
Trouble Sticks Every time this individual jumps, squats, or runs,
Ultimately, the trouble with adhesions is the the body will inherently shift the majority of
development of lingering ‘Compensation weight to the stronger leg, only further
Patterns’ in the way a person moves, i.e. the developing a strength imbalance between the
adaptive patterns don’t go away. legs, eventually manifesting into a dysfunctional
movement habit.
Using the previous example of a person walking
with a limp as a result of an ankle sprain or Scar Tissue
stubbed toe, the formation of adhesions is only ‘Scar tissue’ is a phrase most people are familiar
natural, as is the body’s ability to alter its with. However, most people do not understand
mechanics so it moves different. This process of that scar tissue play the same role as
forming adhesions and compensating in adhesions.
movement is a natural way of protecting the
body. Scar Tissue uses strong collagen proteins to
bind and protect injured cells in an area of the
The trouble begins when the individual body that has experienced a form of trauma,
continues to move without fully recovering. This such as a tear, rupture, or laceration. The
means the individual continues to use patterns amount of scar tissue accumulating in the
of compensation in movement, which continues affected area is proportional to the severity of
to stress other segments of the body the injury, which also dictates the length of time
inappropriately. This process causes further and effort a person needs to put forth to recover
cellular damage throughout the body and optimal mechanics afterwards.
eventually leads to injury.
Serious Business

INTRODUCTION
Due to the severity of trauma, the risk of injury,

and the possible consequences of an
individual’s future biomechanics and Movement
Patterns, it is highly recommended that trainers,
coaches, and athletes refer to the expertise of
physical therapists and athletic trainers before
attempting to treat effected areas and the
associated scar tissue.
Here is a list of contraindications for treating

Adhesions and Scar Tissue:
• Acute inflammation (Swelling)
• Laceration (Open Wounds)
• Malignancy (Incorrect Alignment)
• Osteoporosis (Bone Decay/Disease)
• Ligamentous Rupture
• Herniated disks
• Nerve Compression or Damage
Refer the athlete or client to a Physical

Therapist, Athletic Trainer, or Physician.
Resolve to Restore
No matter where the client or athlete is in the
injury cycle, or even if the individual is simply
dealing with a knot or Trigger Point, it’s
important to fully commit to the process of
restoring one’s biomechanics and Movement
Quality with effective measures within an
appropriate time frame.
Any and all deviation from proper joint health,

including arthrokinematics and Range of Motion,
as well as soft tissue flexibility, length, and
responsiveness, will lead to patterns of
compensation that ultimately create movement
dysfunctions and can lead to injury.
Commit to the process of restoring

biomechanical integrity and optimizing
Movement Quality.

INTRODUCTION
Practicing Soft Tissue Therapy

Before applying soft tissue therapy, first learn a sensitive area in an attempt to drain blood
the most effective ways of practicing soft tissue from the tissue and pull out metabolic waste that
therapy. Here are some effective soft tissue may be contributing to the formation of a Trigger
therapy techniques: Point. At the same time, the Slow Roll improves
circulation in the area; the increased blood flow
Soft Tissue Therapy Techniques adds more oxygen and nutrients to the affected
Hold and Release area, all of which facilitates the release of
Articulate the Joint Trigger Points and lengthens the tissue.
Slow Roll
Quick Roll Perform several Slow Rolls in a smooth and
Oscillating deliberate fashion over the affected area for
Rotating approximately 30 seconds or until the Trigger
Point releases.
Hold and Release
In this technique, an individual uses a soft tissue Quick Roll
therapy tool, such as a foam roller or massage In this technique, the individual practices several
ball, to place pressure on a particular area of smooth and quick rolls of pressure over a
tissue where a knot of Myofascial Trigger Point targeted area in an attempt to stimulate the
exists. This procedure is very similar to both proprioceptors and mechanoceptors within the
Swedish Massage and Acupressure techniques. tissue to increase neuromuscular activity in the
The method utilizes pressure to stimulate area, consequently improving blood flow and
mechanoreceptors within the soft tissue that flexibility. However, Quick Rolls are often
send signals to the corresponding Motor ineffective in regard to releasing Trigger Points
Neurons so they release the Trigger Point or or breaking up adhesions. This technique is very
Knot. effective in increasing blood flow and stimulating
the tissue. It is recommended to be used as a
Hold pressure over targeted area for 5-30 complimentary technique to the Slow Roll.
seconds or until the corresponding Trigger Point
releases. Perform numerous Quick Rolls over a targeted
area in a smooth and deliberate fashion for 15-
30 seconds.
Articulate the Joint
In this technique, the individual places pressure
over a sensitive area just as in the Hold and Oscillating
Release technique. Then the individual slowly Oscillating is a method similar to and can be
articulates the corresponding joint. Articulate combined with the Slow Roll and Quick Roll. In
refers to moving the joint, i.e. flexing and this technique, the individual practices several
extending or rotating the individual joint. For smooth rolls over a targeted area and then
example, when the individual holds pressure on intermittently pauses and oscillates (rotate) the
the calf muscles, the next step is to flex and roll from side to side at different positions. This
extend or rotate the ankle. Movement at the joint oscillation effect redirects pressure across the
causes the targeted tissue to lengthen and cells of the soft tissue in a massage technique
contract under pressure, which breaks up called Cross-Fibering. Cross-Fibering uses
Trigger Points and clears out/separates pressure to widen and separate soft tissue cells.
adhesions in the area. This extracts metabolic waste from the cells and
increases blood flow and oxygen to the cells that
Hold pressure over a targeted area and release Trigger Points. Additionally, the lateral
articulate the joint for 5-30 seconds or until the direction of the oscillation force has the potential
sensitivity in the tissue dissipates. of dislodging fibrin and collagen fibers that make
up adhesions in the soft tissue.
Slow Roll Perform numerous Oscillations while rolling over
In this technique, the individual slowly rolls over a targeted area for approximately 30 seconds.

INTRODUCTION
Rotating as oscillating: improved blood flow to the

This technique is very similar to Oscillating affected area, removal of metabolic waste, and
except with a change in direction. In this even dislodgement of possible adhesions.
practice, the individual applies pressure in a
twisting fashion to a targeted area. More Perform numerous Rotations while applying
specifically, the individual rotates an object, such pressure to a targeted area for approximately 30
as a ball or a knuckle, while also pressing the seconds.
object into the tissue. The results are the same

Soft Tissue Therapy Tools
The next step is to understand the whisper heard throughout the entire auditorium.
characteristics of the different tools used in soft
tissue therapy: foam rollers, lacrosse balls, Sensitivity
softballs, golf balls, specialized massage balls, As noted above, louder and harder are not
rolling sticks, barbells, PVC plastic tubing, and always better. This is especially true in soft
much more. tissue therapy as each person has a different
tolerance level for pain and discomfort. While a
Density Matters greater magnitude of pressure creates a
Each of the aforementioned soft tissue therapy physiological reaction in more tissue, all that
tools has a different density, which results gain can be lost if the individual cannot tolerate
different types and/or levels of pressure applied that level of pressure.
to the body using that particular tool. Simply put,
the density dictates the amount of pressure. The Many people tense their soft tissue as protection
harder the object, the greater the magnitude of against a pressure that exceeds their sensitivity
pressure available for the soft tissue therapy threshold. Therefore, it is more effective to use a
technique. soft tissue therapy tool that creates a tolerable
magnitude of pressure for the individual.
The magnitude of pressure majorly impacts the
physiological reaction in the tissue. The more Use a soft tissue therapy tool dense enough to
the pressure increases in magnitude, the larger elicit a physiological change in the soft tissue
the sensation emitted through the soft tissue. without creating unnecessary tension in the
The magnitude of pressure in soft tissue therapy tissue from exceeding the individual’s sensitivity
is similar to the volume of one’s voice in a large threshold.
auditorium. The louder the voice, the more the
sound is heard echoing in the auditorium. That
being said, a very well-trained voice can make a

INTRODUCTION
Another advantage of using hands for soft tissue

therapy is ‘dexterity.’ The hands offer an array of
Soft Tissue Therapy Tools different techniques that provide more leverage
in smoothing out the tissue.
According to Density: Each Self-Massage Technique offers a different
‘texture’ of pressure or force that positively
Foam Roller (Styrofoam) effects the soft tissue and breaks up knots and
possibly adhesions. Ultimately, using hands for
Tennis Ball Self-Massage techniques offers more options for
Massage Ball an individual to be effective in his or her soft
Foam Roller (Padded PVC Tube) tissue therapy practice.
Rolling Stick The biggest advantage of Self-Massage is that it

Lacrosse Ball/Softball can be practiced anywhere and everywhere.
Therefore, there is no reason for an individual
Golf Ball not to practice soft tissue therapy on a daily
PVC Plastic Tubing basis.
Barbell
Remember to Breathe
Human Hands It is extremely important to breathe with an
emphasis on large exhalations when practicing
Note, the firmness and pressure produced by soft tissue therapy. This stimulates the
each soft tissue therapy tool can be modified Parasympathetic Nervous System and causes
and regulated by the way in which the tool is more beneficial changes in the soft tissue.
used.
Self-Massage Self-Massage Techniques:

The most accessible soft tissue therapy tool to
use is the Human Hand, which can be very Press and Hold
effective when used skillfully in a number of Press and Slide
different techniques. Press and Twist
Press and Cross-Fiber
Practicing soft tissue therapy with the hands Squeeze and Hold
offers a number of advantages that ‘tools’ Squeeze and Slide
generally do not. For example, the size of the Squeeze and Twist
fingers and knuckles allows for deeper infiltration Squeeze and Cross-Fiber
of the soft tissue, which breaks up ‘stiffness’ and Rake
flushes out stagnant fluid that accumulates over Rake Apart
time around Myofascial Trigger Points. This Rake Apart – Cross-Fibering
deeper penetration profligates the tissue with a Tapping
fresh dose of blood that carries much needed
nutrients and oxygen to the cells.

INTRODUCTION

INTRODUCTION
Breathing
Human Beings can go:
Weeks without food. In general, the SNS acts as a 'gas pedal' that
Days without water. creates a specific environment in the body
Only minutes without breathing. characterized by tension and stress hormones.
These truths put into perspective the importance

of breathing for survival. However, survival is not Rest and Digest
the only thing to which breathing is critical; On the other hand, the Parasympathetic
breathing is essential to Mobility Training. Nervous System (PNS) acts as a brake for the
'go-go-go' of the Sympathetic Nervous System
An individual can only 'go' as far as his breathing (SNS) and its 'fight-or-flight' responses. The
takes him. PNS is characterized as the 'rest and recover'
system because the chain of biochemical and
To understand the relationship between physiological reactions that occur enables the
breathing and mobility, we start with a simplified body to engage in protein synthesis, cellular
description of the Nervous System. regeneration, and the deflation of stores of
tension in the neuromuscular structures
Nervous System: A Tale of Two (muscles, tendons and fascia). More
specifically, the PNS transmits neurological
Tones signals to command the motor units of locked
The Nervous System in the Human Body is said
muscle fibers (myofascial trigger points, aka
to have two 'subsystems' that influence
knots) to release and lengthen again.
physiological and biochemical reactions in the
body.
The PNS also assists in re-oxygenating the
blood supply. When combined with improved
The Nervous System is divided into:
circulation through the soft tissue due to the
The Sympathetic Nervous System
absence of neuromuscular tension, this can
The Parasympathetic Nervous System
rectify the pH levels of the cells and accelerate
cellular regeneration.
The general functions of these two subsystems
can be characterized in similar fashion to the
In summary, the PNS helps the soft tissue
gas pedal and brake of a car.
release, recover, and regenerate.
The Sympathetic System (SNS) is the gas
pedal.
Regulating the Two Systems
The Parasympathetic System (PNS) is the Long before science ever named and
brake pedal. categorized the Sympathetic Nervous System
(SNS) and the Parasympathetic Nervous
System (PNS), Human Beings created specific
ways to manage and regulate these two
Fight or Flight
systems. Many of these ‘practices,’ including
The Sympathetic Nervous System (SNS) gets a
yoga and Tia Chi, are based on both breathing
person to get up and go, especially in 'fight or
and movement. Or, more precisely, these
flight' situations, by creating tension in the body
practices were based on a specialized
that prepares the neuromuscular system to
movement for breathing.
create fast, explosive movements, i.e. Fight or
flight. The SNS also releases specific stress
An individual can stimulate and/or regulate both
hormones, including adrenaline and cortisol, to
the Sympathetic Nervous System (SNS) and the
provide an adequate amount of energy to
Parasympathetic Nervous System (PNS) with
sustain the necessary movements of fight or
the use of specified breathing techniques.
flight.

INTRODUCTION
Inhale vs Exhale Exhale to Mobilize

Each portion of the breathing cycle, the inhale The biochemical and physiological reactions
and the exhale, has a differing effect on the associated with a Parasympathetic ‘Tone’ of the
Nervous System in terms of the subsystem Nervous System are a great benefit to any
stimulated and prompted to action. individual’s Mobility practice, which is one of the
reasons many yoga classes begin with a ‘Lion’s
Inhale > SNS Breathe,’ or a large exhale.
The Sympathetic Nervous System (SNS) is
stimulated or activated when an individual
inhales deeply, holds her breath or maintains a Emphasizing the exhale while practicing the
1:1 breathing ratio of inhalation to exhalation. Mobility exercises in this book enhances the
effectiveness of the exercises.
This means that when an individual breathes in
deeply or holds her breath, her Nervous System
cultivates a more Sympathetic 'Tone.' This
meaning there is an increase in biochemical and Practicing the Exhale
physiological reactions in the body that correlate
Breathing is a habit. More precisely, breathing is
to the 'fight or flight' response, pumping the
a neuromuscular skill, the same as juggling,
individual with adrenaline.
shooting a jump shot in basketball, throwing a
curve ball in baseball, or doing a cartwheel over
Example – Many people ‘take a deep breath’
a balance beam in gymnastics.
before heading into a performance, whether
shooting a foul shot in basketball or giving a
Individuals develop and constantly practice this
speech in front of peers and/or colleagues.
‘habit’ or specified Movement Pattern of
breathing. Some individuals are ‘high chest’
Exhale > PNS
breathers and others are ‘relaxed belly’
Conversely, when an individual deeply exhales
breathers. The method in which an individual
or consecutively breathes in an exhalation cycle
breathes soon becomes a strong, well-
longer than an inhalation (as is practiced in
developed movement habit or neuromuscular
some breathing meditations), that person's
skill as an individual breathes approximately
Nervous System develops a Parasympathetic
1,200 in a given day. This equates to 1,200
'tone', which increases specific biochemical and
repetitions of the same Movement Pattern!
physiological reactions correlating to 'rest and
recover'.
1,200 repetitions on a daily basis strongly re-
enforces an individual’s Movement Pattern or
The release of bound or locked Actin and
‘habit’ of breathing – for better or for worse.
Myosin within a muscle fiber translates to the
length of a given muscle and is one of the
physiological responses or benefits associated
with a Parasympathetic 'tone' of the Nervous
Developing a New Breathing Habit
System. Since breathing is a neuromuscular skill, aka
movement habit, individuals who are “inefficient
Essentially, the more the exhale is emphasized breathers” need to develop a new way of
in breathing, the more active the PNS becomes, breathing to replace the inefficient way of
and the more release/lengthening occur in the breathing as it relates to Mobility. A positive and
soft tissue. This translates to a greater Range of efficient habit of breathing leads to many
Motion around the joints and improved overall benefits in the rest of the body’s Mobility
Mobility. Training.
An individual's Mobility greatly benefits when the Mobility Training receives positive re-
Nervous System has a Parasympathetic 'Tone,' enforcement from breathing habits that
which can be induced with a breathing practice emphasize large or deep exhales as opposed to
that emphasizes the exhalation over the breathing habits that either emphasize the inhale
inhalation (or the act of holding the breath). or holding the breath.


INTRODUCTION
Breathing Exercises
Here are two very simple breathing exercises an individual can use to develop a more effective breathing
habit.
Passive Breathing Exercise

Lie on the floor with palms face-up alongside the
body and feet positioned shoulder-width apart.
Reach the crown of the head towards the
horizon and the heels of the feet towards the
other horizon to feel ‘tall’ or ‘long’ from head to
toe. Relax the body as much as possible and
close the eyes.
Next, allow the breath to enter and exit the body.

Do not try to actively breathe. Instead, remain as
passive as possible and just allow the breath to
breathe itself.
Start to give the ‘weight of your body’ over to the

floor on each and every exhale. In other words,
feel the floor hold the ‘weight of the body’ more
and more, which releases the neuromuscular
tension stored in the soft tissue.
Continue to give the ‘weight of the body’ to the

floor on each exhale for 60-90 seconds or a total
of 30 breaths.
This exercise teaches the body to use each

breath to release tension in the soft tissue,
which assists in all Mobility Training.

INTRODUCTION
Active Breathing Exercise Afterwards, press hands and feet into the floor
still constantly engaging the Core muscles and
Lie on the floor with the arms placed alongside
attempting to ‘blow out birthday candles’ or
the body with palms face-down and feet flat on
touch the ceiling with the exhalation.
the floor, positioned shoulder-width apart and
knees bent at 90º angles.
Pressing hands and feet into the floor while
exhaling will engage Pelvic Floor Muscles, as
Now, breathe and send the breath of each
well as the Glutes (Hips) Muscles, Latissimus
exhale all the way up to touch the ceiling, as if
Dorsi, and Rhomboids (Back) Muscles. The
attempting to blow out birthday candles across
engagement of these muscles, in combination
the room. This action engages the Core Muscles
with the engagement of the Transverse
when exhaling, which is beneficial to both Core
Abdominis and Oblique (Core) Muscles, creates
Stability as well as activating the
a synergy of forces in the body, in which five
Parasympathetic Nervous System.
sides of the torso drive the breath out towards
the ceiling to create the largest possible
Practice 3-5 Cycles of Exhalations.
exhalation.
Next, pull the belly button and sides of the torso
in towards the spine on each exhalation. This
action engages the Transverse Abdominis and
This Active Breathing Exercise teaches an
Oblique (Core) Muscles that drive a larger
individual the neuromuscular coordination
breathe out on each exhale, which assists in
necessary to develop adequate Core Stability,
activating the Parasympathetic Nervous System.
but more importantly, this exercise stimulates
the Parasympathetic Nervous System, which
helps the soft tissue relax, release, and lengthen
to improve the individual’s overall level of
Mobility.

INTRODUCTION
Mobility
To make any improvement in Movement Quality
or restore Biomechanical Integrity, an Flexibility relates to the soft tissue’s ability as a
individual’s Mobility needs to be addressed and whole to contract and lengthen.
appropriately developed.
Within the scope of the soft tissue, the Muscles,
Define Mobility Tendons and Fascia are the three structures
A Google search for ‘mobility’ reveals a host of that contract and lengthen the most. Ligaments
YouTube videos and Instagram posts of have a limited capacity to lengthen and when
elaborate, if not exotic-looking, exercises not to they are forced to lengthen, it is usually as a
mention the thousands of images of tactical protective measure and a way to avoid
military vehicles or motorized wheel chairs and immediate trauma, but may result in injury. On
accessories. the other hand, muscles, tendons and fascia (an
interwoven net of connective tissue spans
But in regard to Human Movement, Mobility throughout the entire body) expand and contract
refers to an individual’s capacity to move with great strength, speed, and accuracy.
through a predetermined pattern of consecutive However, their maximum performance is
shapes or positions with complete accuracy and reached only when all conditions are set
a full Range of Motion. appropriately for these tissues, which is one of
the reasons why practicing Mobility exercises is
An easy way to address Mobility is to ask, ‘Can so important.
the individual get into the correct position without
some degree of compensation?’
Joint Health
Mobility is the combined product of an What is a healthy joint? A joint that functions the
individual’s flexibility, joint health, and Motor way that it was designed to function.
Behavior (neuromuscular coordination).
Together, these three attributes determine ‘Joint Health’ refers to the level of functionality of
whether or not an individual can ‘get into the a joint, or arthrokinematics. Arthrokinematics is a
correct position.’ term that describes the structural design and
operational prescripts of a joint. More
specifically, it is the study of how joint surfaces
Flexibility interact with one another to produce movement.
Almost everyone knows that muscles contract Arthrokinematics is primarily where the qualities
and lengthen. It is widely understood that all and measurements for Biomechanical Integrity
Human Movement is created by the elaborate are established.
process of multiple muscles contracting and
lengthening in a coordinated fashion, much like Good ‘Joint Health’ means that the
an orchestra beautifully playing a symphony arthrokinematics are functioning as designed
together. However, muscles are not the only and that there is a high level of Biomechanical
physiological structures that contract and Integrity. However, good Joint Health is not
lengthen. always the case.
All four soft tissue structures—muscles, Many individuals experience obstructions

tendons, fascia and ligaments—have the ability caused by acute trauma, major and minor, as
to contract and lengthen, some more than well as long time repetitive stresses that limit or
others. impair the arthrokinematics of joints resulting in

INTRODUCTION
compensation in Human Movement. For this (arthrokinematics), and Motor Behavior

reason, the habitual practice of Mobility (neuromuscular coordination), all of which is
exercises is recommended and highly changing on a daily basis – sometimes for the
encouraged. better and sometimes for the worse.
For the Worse

Motor Behavior Repetitive movements and inactivity can put a
Human Movement is a product of the strangle hold on an individual’s mobility as well
neuromuscular system, which is the integration as ability to recover, leading to high levels of
of the neurological and physiological systems. It stress and injuries. It’s important for the trainer,
is the combined efforts of the Nervous System coach, and athlete to understand what can
and the soft tissue, i.e. muscles, tendons, fascia negatively impact mobility so that they can
and ligaments that manipulate (move) the safeguard against these causes and plan
Skeletal System (bones) to actually create appropriate countermeasures (PreHab and
Human Movement. Corrective exercises) to affect the limitations on
mobility.
Motor Behavior refers to the process of how
Human Movement is ‘learned’ and developed Mobility Worsens with:
over time through initiation, practice and • Repetitive Movements – such as sitting
repetition by the neuromuscular system. More or texting
specifically, it is the conceptual understanding of • Inactivity – Sedentary and Actively
how the Nervous System coordinates and Sedentary Lifestyles
stimulates the soft tissue, particularly muscles, • Lack of Recovery – Ineffective Work-to-
tendons, and fascia, to create movement. Recovery Ratio in Training/Life
• Continual High Levels of Stress –
The idea of Motor Behavior is a conceptual Overactive Sympathetic Nervous
umbrella that includes Motor Learning (the way System
the Nervous System interprets and learns • Injuries – Formation of Adhesions and
movement) and Motor Control (neuromuscular Scar Tissue
coordination, or the detailed way that the
Nervous System communicates with soft tissue Room for Improvement
structures to ‘activate’ specific muscle fibers and Just as an individual’s level of mobility can
initiate a contraction or lengthening sequence to worsen, it can also improve. There are a few
create movement). different ways a person can change his mobility
for the better, including soft tissue therapy, joint
Motor Behavior, more specifically Motor Control distraction exercises, and various forms of
(neuromuscular coordination) and Motor stretching.
Learning, plays an important role in an
individual’s Mobility because often a limitation or
lack of mobility occurs due to the individual’s
inability to use the Nervous System
The Importance of Mobility
Why is Mobility important? There are numerous
appropriately to create a specific movement or
answers that depend on the individual as well as
hold a particular position. More precisely, an
his or her point in life and the particular activity
individual may not have the appropriate Motor
he or she is trying to accomplish.
Control to perform a movement and must go
through the process of Motor Learning to
achieve success in that movement. Mobility in Life
Every movement in life has a geometric shape
Any and all changes in both flexibility and joint constructed by the cooperation of the
health also affect the Motor Behavior of the neurological and physiological systems,
individual – for better or for worse. constituting human biomechanics. These
geometric shapes are known as Movement
Patterns. In order to perform a particular
movement, the body needs to be able to create
Mobility Changes the appropriate shapes. If the body cannot
As previously mentioned, mobility is dependent
create the necessary shapes, then the body
on the individual’s flexibility, joint health
cannot perform that movement.

INTRODUCTION
Unfortunately, Human Movement is not held Consequences of Compensation

hostage by a lack of mobility. People still Unfortunately, there are consequences for every
complete movements and tasks even when their act of compensation. Whether the degree of
mobility is not at the level it should be. compensation was small and barely noticeable
However, a lack of mobility lessens the or large and obvious, an act of compensation
mechanical efficiency and quality of movement. will place an inappropriate amount of stress, in
Human Beings are very resilient and this case, misdirected kinetic energy, onto
subconsciously ‘compensate’ as much as physiological structures, i.e. soft tissue cells and
possible to complete a given movement. joints that were not designed to handle that
amount of stress.
Compensate to Achieve
All Human Movement is ‘task orientated’, and The exposure of these physiological structures
people move to accomplish specific goals or just to an inappropriate amount of stress jeopardizes
to ‘get things done.’ More specifically, every and/or immediately compromises that
movement a person makes is done to fulfill a individual’s biomechanical integrity and lowers
particular goal. Whether the movement is just his or her Movement Quality.
reaching up to scratch a nose, pulling open a
door, or shifting nervously from side-to-side in a Compensation Grows
conversation, every movement made by a To make matters worse, compensation in
Human Being serves to complete a given task. Human Movement has the innate ability to
escalate and express itself in prolonged and
Without adequate Mobility, people will alter the repeated acts of dysfunction that steadily
way they perform a given movement to complete increase the risk of physiological ‘break-down’
the task associated with the given movement. and injury.
This is called “compensating” and it is a
consequence of moving without adequate Additionally, the repeated use of compensation
Mobility. patterns in movement changes an individual’s
neurological approach to Human Movement. In
Example – an individual with limited mobility in other words, the more an individual executes a
his hips will round his spine forward into deep given movement pattern, such as squatting, with
forward flexion to lift items off the floor despite a form of compensation, the more the
the items’ weight. This altered form of individual’s Nervous System learns and adapts
movement, i.e. pattern of compensation, can so the compensation becomes the default
and will create additional negative neurological pattern to use in movement.
consequences in regards the individual’s
biomechanics and level of Movement Quality. Exercising Makes Compensation Worse
It’s important to understand that compensation
A lack of mobility creates a pattern of negatively impacts biomechanical integrity and
compensation in an individual’s movement, Movement Quality. It’s also important to
which alters, if not, deteriorates the integrity understand that exercising while various forms
(proper functionality) of that individual’s joints of compensation are present only decreases the
and corresponding tissues. The ultimate result of level of biomechanical integrity and Movement
a lack of mobility is a lessening of Movement Quality, unless the individual is practicing
Quality that will create inefficiency in Corrective Exercises that intentionally target the
performance and eventually lead to injury over a corresponding movement dysfunctions.
long enough period of time.
Exercising Awareness
Compensation Defined Exercising is one of the rare opportunities an
The act of altering the naturally prescribed individual has in his day to be consciously aware
neuromuscular coordination and of how his body is moving. Most movements an
arthrokinematics (joint function) within an individual makes through the course of the day
individual’s Movement Pattern is a form of are executed subconsciously, or more precisely,
compensation in regards to Human Movement. in a collection of ‘Movement Habits.’

INTRODUCTION
Human beings utilize the ‘habit loop’ to Form Equals Function

coordinate and execute movements as a way to As mentioned before, Human Movement is
economize thought and provide more mental or formulated on geometrical shapes of the body.
conscious awareness on completing the task In other words, form equals function when it
associated with that movement. However, comes to Human Movement. The degree of an
exercising provides the opportunity for an individual’s Mobility dictates her ability to
individual to monitor as well as change his or her function when it comes to sports, exercising, and
movement. more.
Placing ‘awareness’ on movement while Practicing Mobility exercises provides the

exercising is an excellent way for an individual to individual with the ability to get into the position
assess, address, and eliminate patterns of that offers the highest level of function for a
compensation. given task.
Reason to Stop
Once a pattern of compensation is recognized in Mobility Offers Mechanical Advantage
how a person moves during exercise, there is an When an individual is able to get into more
opportunity to interrupt that ‘movement habit’ positions, he or she can then utilize a position
and make an adjustment in the approach to that offers a higher Mechanical Advantage, a
movement, thus attempting to change the habit- useful skill in both sports and exercise.
like form of that compensation.
Mechanical Advantage is taught and trained for
Interrupting Patterns of Compensation in every sport, from Martial Arts to Gymnastics,
1) Recognize the Compensation Strategy from Baseball and American Football to
in the Movement Pattern Running.
2) Cue and Coordinate Alternative Strategy
Before Next Rep
3) Evaluate the Change in Movement
Mechanical Advantage Improves
If an individual cannot change the execution of a Movement Quality
Movement Pattern with three reps of cueing Having the Mobility to create a better level of
during exercise, then alternative techniques Mechanical Advantage also benefits an
need to be applied to interrupt the pattern of individual’s Daily Life Activities. Mechanical
compensation. This might include practicing Advantage allows an individual to reduce the
Mobility exercises to increase Range of Motion stress on physiological structures while also
of Flexibility. limiting the risk of malalignments in the
functioning of the joint (arthrokinematics). More
importantly, having enough Mobility to create a
Reason to Improve Mechanically Advantageous position limits
Compensation and Dysfunction.
Many times, Mobility exercise provides the
missing flexibility and/or Range of Motion that
The level of an individual’s Movement Quality is
allows an individual to execute a specific
inversely related to the degree to which the
Movement Pattern with appropriate
individual moves with patterns of compensation
biomechanical integrity and optimal Movement
or biomechanical dysfunctions in his or her
Quality.
Movement Patterns.
Improvement in an individual’s Mobility also
Ways to Increase Mobility
improves an individual’s functionality in Human
One of the most effective practices to use to
Movement as well as increases the Quality of
Life. increase one’s own level of Mobility and
Movement Quality is Soft Tissue Therapy.
Improved Mobility also results in a positive effect
However, before starting Soft Tissue Therapy,
within the realm of athletics, training, and
it’s a good idea to know some of the most
personal fitness/health programs.
common limitations and dysfunctions in Human
Movement.

Common Patterns
of Compensation
and Movement
Dysfunctions
Within Human Movement, various patterns of function as it could or as it is designed to
compensation and associated Movement function. Thus, the scope of Human Movement
Dysfunction will limit an individual’s capability in can have a ‘negative’ influence on the evolution
performance and also dramatically increase the of the Human Body.
risk of, if not guarantee, a future injury.
Conversely, trainers, coaches and athletes that
can identify common patterns of compensation Modern Living
in Human Movement, will have an opportunity to As many professionals have already laid claim
correct the associative Movement Dysfunctions, to in books and research papers, the collective
restore Biomechanical Integrity, improve summation of Daily Life Activities (such as
Movement Quality and limit the risk of injury as texting or sitting) in the Modern World (referring
well as to contribute positively to both training to ‘develop societies’ that utilize a high amount
and performance. of technology and automation systems for
survival) is undermining, if not eroding an
individual’s capacity to maintain Biomechanical
Fall from Grace Integrity and correct joint and tissue function
Patterns of Compensation develop in Human when moving. In short, modern living is making
Movement for many reasons. From injuries to individuals move poorly.
Daily Life Activities, the Human Body is
constantly being shaped and re-modeled
through ‘mechanotransduction,’ which is the Compensation
process in which biomechanical forces in A pattern of compensation is the body’s attempt
combination with biochemical reactions and to make up for the lack of movement in one area
energy flows literally ‘deform’ (or change the by adding a new movement. More specifically, a
form of) each and every cell. In addition, compensation pattern is a neuromuscular
mechanotransduction manipulates and modifies strategy of including a ‘new’ firing sequence
corresponding strands of DNA. In other words, (Motor Units and Muscles) and/or utilizing
Human Movement continuously shapes and re- structural reliance (bones, ligaments, tendons,
shapes the Human Body. fascia and joint structures) to supplement or
avoid another firing sequence and/or structural
What’s most alarming about this relationship reliance.
between movement and the body is that
movement can re-shape the body for the worst, Essentially, a compensation pattern is an
and will at times lessen the body’s capability to alternate neuromuscular strategy that the body

COMPENSATION PATTERNS
employs when the naturally prescribed eccentrically (negatively) contract as a

neuromuscular strategy is no longer a viable compensation strategy for neutral alignment and
option to use in the creation of a given stability of the knee joint. In short, one form or
movement. strategy of compensation in Human
Movement eventually leads to another and
Walking on a limb after an ankle sprain is an another – no matter how subtle the first form
example of a compensation pattern. The body of compensation is at the start.
simply replaces its normal gait (walking)
mechanics with an alternate version or strategy
that limits the amount of weight placed on the Patterns Form
injured ankle. In the game dominos, when one tile falls,
another is quick to follow, just like
compensations and Movement Dysfunctions.
Subtle Changes When one muscle forms a compensation,
Many compensation patterns are subtle or another compensation will follow, it’s only a
hardly noticeable and grow over time to a larger matter of where and when. For example, when
scaled compensation. This ‘domino effect’ is the foot continuously pronates (allows for a
detrimental to an individual’s Biomechanical collapsed arch), then there is a high probability
Integrity and Movement Quality. that the Peroneals and Biceps Femoris will
become overactive or tight because one
A perfect example of the compensation ‘domino Movement Dysfunction leads the way for
effect’ is witnessed in an individual who another Movement Dysfunction. No movement
continually walks or stands on hard, flat and no Movement Dysfunction ever occurs in
surfaces, such as a concrete floor in an average the body in isolation. The Human Body is a
workshop or a steel floor in high-rise building. In symbiotic system of physiological structures and
each of those environments, the hard, flat floor Human Movement is an interdependent system
offers no ‘give’ (malleability or flexibility) as of movements and Movement Dysfunctions.
grass, dirt, sand or other natural surfaces do. Thus, every structure in the body, i.e. joints,
Consequentially, the Posterior Tibialis (Calf muscles, tendons, ligaments, etc., is connected
Muscle) becomes overworked in an effort to to all other structures within the body.
maintain a support arch in the foot for the
individual who is constantly standing and All of Human Movement, as well as Movement
walking on hard, flat surfaces. This muscle Dysfunctions and Compensation Strategies,
weakens over time due to the repetitive high exist in ‘patterns’ within the body.
volume of stress, i.e. attempting to support all Important to Recognize
the bodyweight over the arch of the foot while Having the ability to recognize patterns of
standing or walking. compensation and Movement Dysfunction
provides the individual with the opportunity to
Next, the foot habitually pronates in an correct and neutralize the risks and damage
excessive manner (allows the arch of the foot to associated with patterns, as well as allows the
collapse towards the floor), a result of the individual to develop more efficiency and
sequential Movement Dysfunction associated integrity in regard to biomechanical functions
with the weaken Posterior Tibialis muscle. The and Movement Quality.
excessive pronation of the foot adds additional
consequences over time. Unfortunately, if uncorrected or undetected, the
patterns of compensation and associated
Movement Dysfunctions can and will disrupt
Dominos Falling Human Movement, increasing the risk of injury
The act of habitually walking on hard, flat and damage to the body, even if the individual is
surfaces overworks the Posterior Tibialis and unaware of these risks.
allows the arch of the foot to become
compromised, eventually collapsing towards the Learning to recognize some of the common
floor. The next domino to fall is the adduction or patterns of compensation is a reliable tool an
inward movement of the Tibia (Shin bone) that individual should use in the effort to minimize
causes the Peroneals (Lateral Calf Muscles) and risk of injury and damage associated with
Biceps Femoris (Lateral Hamstring Muscles) to Movement Dysfunctions.

Common Patterns of Compensation

Many patterns of compensation are ‘common,’ or found in the movement of many individuals across the
world, due to the high rate of exposure to the causes of these compensation patterns.
As mentioned before, walking on hard, flat surfaces creates a collapsed arch in the foot and initiates a
coordinating pattern of compensation in the body. Most of the modern developed world is equipped with
hard, flat surfaces, on which millions, perhaps billions, of people walk and stand every single day.
Therefore, the probability that a large number of people experience the same pattern of compensation in
their movements is highly likely if not almost definite.
An effective goal for an individual, especially for trainers, coaches and athletes, is to identify common
patterns of compensation in Human Movement to address and correct the associated Movement
Dysfunctions, limit the risk of injury, and improve Movement Quality.

List of Common Patterns of Compensation and

Movement Dysfunctions:
Pronation Distortion Syndrome
Valgus Knee
Patellofemoral Tracking Syndrome
Patellofemoral Pain Syndrome
Quad Dominance
IT Band Syndrome
Asymmetrical Weight Shift
Glute Amnesia Syndrome
Buttwink
Posterior Pelvic Tilt
Anterior Pelvic Tilt
Lower Cross Syndrome
Sway Back - Excessive Lordosis
Upper Cross Syndrome
Rounded Shoulders
Excessive Kyphosis
Forward Head Posture
Shoulder Impingement
Winged Scapula
Flared Rib Cage
Elevated Shoulders
Uneven Shoulders
Hyperinflation
What follows is a brief summation of each of these Common Patterns of Compensation that may
help an individual identify and address the above Movement Dysfunctions.

Pronation Distortion Syndrome

When assessing an individual’s Biomechanical (Interior Calf Muscle) and the Gastrocnemius
Integrity and Movement Quality, it is best to start (Calf Muscle) to activate and induce the
at the bottom of the body as the feet serve as responsiveness of soft tissue in these muscles
the platform upon which the rest of the body to properly align and supinate the foot, i.e.
operates. Therefore, it is recommended to start strengthen the arch of the foot.
with analyzing for the Pronation Distortion
Syndrome. Next, practice Activation exercises to strengthen
and facilitate proper firing sequences of the
When the foot excessively pronates and the following underactive muscles: Gluteus Medias
arch of the foot collapses inward toward the (Lateral Hip Muscle), Posterior Tibialis (Interior
floor, the tibia (shin bone) also collapses Calf Muscle), Gastrocnemius (Calf Muscle) and
inwardly causing a Valgus Knee movement, the Intrinsic Foot Muscles.
placing an inappropriate amount of stress on the
knee, especially the ACL. Finally, practice a variety of exercises integrating
these underactive muscles with larger
Furthermore, the femur (thigh bone) adducts or Movement Patterns, including squatting, lunging,
collapses toward the midline of the body, which and running. Also, challenge stability,
creates tightness in the Vastus Lateralis (Lateral coordination, and balance with single-leg and/or
Quadriceps muscle), the Biceps Femoris Change of Direction (C.O.D.) exercises.
(Lateral Hamstring muscle), and the Peroneals
(Lateral Calf Muscles) as all three muscles
eccentrically contract to help stabilize the knee
joint. This pattern of compensation leads to the
development of a Valgus Knee movement in
squatting, lunging, jumping, running, and even
standing.
Lastly, Pronation Distortion Syndrome can even

cause Low Back Pain as the Hip Flexor complex
becomes overactive in the body’s attempt to
control the movement of the Femur (thigh bone)
and stabilize both knee and pelvis. Eventually,
overactive Hip Flexors anteriorly compress the
Lumbar Spine and create either an Anterior Tilt
of the pelvis and/or excessive Lordotic
Extension of the spine, referred to as Sway
Back.
RX: Start practicing a combination of soft tissue

therapy and effective stretching techniques on
the following overactive or tight muscles:
Peroneals (Lateral Calf), Biceps Femoris
(Lateral Hamstring), Vastus Lateralis (Lateral
Quadriceps), Adductor Complex (Groin
Muscles), Tensor Fasciae Latae (TFL – Hip
Flexor) and Psoas (Hip Flexors). Also, practice
soft tissue therapy on the Posterior Tibialis

Valgus Knee
A Valgus Knee movement is an involuntary leg and/or Change of Direction (C.O.D.)
inward movement of the knee joint, caused by a exercises.
lack of Stability in the Ankle and/or Hip. It is also
influenced by the following overactive muscle
groups: Vastus Lateralis (Lateral Quadriceps
muscle), Biceps Femoris (Lateral Hamstring
muscle), and Peroneals (Lateral Calf Muscles).
A Valgus Knee movement will disrupt the proper

patellofemoral tracking (tracking in the knee
joint) and place an inappropriate amount of
stress on the ACL.
RX: Practice a combination of soft tissue therapy

and effective stretching techniques on the
following overactive and/or tight muscles:
Peroneals (Lateral Calf Muscles), Biceps
Femoris (Lateral Hamstring), Vastus Lateralis
(Lateral Quadriceps), the Adductor Complex
(Groin Muscles), and Psoas (Hip Flexors).
Next, practice Activation exercises to strengthen

following underactive muscles: Gluteus Medias
(Lateral Hip Muscle), Posterior Tibialis (Interior
Calf Muscle), Gastrocnemius (Calf Muscle) and
the Intrinsic Foot Muscles.
Finally, practice a variety of exercises integrating

Movement Patterns, including squatting,
lunging/step-ups, and running. Also, challenge
stability, coordination, and balance with single-

IT Band Syndrome
Another Movement Dysfunction and pattern of Semitendinosus (Medial/Middle Hamstring
compensation tied to Glute Amnesia Syndrome Muscles), Gastrocnemius (Calf Muscles), the
and Pronation Distortion Syndrome is IT Band Intrinsic Foot Muscles, and Transverse
Syndrome. Abdominis/Obliques (Core Muscles).
IT Band Syndrome is the process in which the Finally, practice a variety of exercises integrating
Iliotibial Tendon (IT Band) that connects the these underactive muscles with larger
Tensor Fasciae Latae (TFL) to the Tibia (shine Movement Patterns, including squatting,
bone) becomes inflamed and sensitive due to an lunging/step-ups, jumping, running and even
inappropriate amount of stress being placed on standing. Also, challenge stability, coordination,
the soft tissue structure. and balance with single-leg and/or Change of
Direction (C.O.D.) exercises.
IT Band Syndrome usually occurs in individuals
who do not properly activate their Gluteus
Complex, specifically the Gluteus Medius,
and/or do not properly activate their intrinsic foot
muscles and medial Gastrocnemius (Calf
Muscles) to provide adequate amount of control
and stability in the movements of the knee.
Consequentially, the TFL and IT Band attempt to
provide stability to the knee from a mechanically
disadvantaged position. The end result is
prolonged inflammation and sensitivity to the IT
Band from the wear-and-tear and stress of the
compensation pattern.

Tensor Fasciae Latae (TFL – Superficial Hip
Flexor), Gluteus Maximus (Posterior Hip
Muscles), Vastus Lateralis (Lateral Quadriceps),
Peroneals (Lateral Calf Muscles), and Biceps
Femoris (Lateral Hamstring Muscles).

following underactive muscles: Gluteus Medius
(Lateral Hip Muscle), Piriformis (Posterior Hip
Muscle), Internal/External Hip Rotators,

Patellofemoral Tracking Syndrome

The structure of the knee is designed with two Oblique (VMO – Medial/Inside Quadriceps),
condyles (shallow grooves) that cradle the Internal/External Hip Rotators, Gluteus Medias
intercondylar fossa (two notches on the end of (Lateral Hip Muscle), Posterior Tibialis (Interior
the femur) and a sliding flat bone known as the Calf Muscle), Gastrocnemius (Calf Muscle), and
patella (kneecap) that forms a bracket and the Intrinsic Foot Muscles.
guides the rotational motion of the knee.
When the tracking or movement of the knee these underactive muscles with larger
becomes distorted due to Valgus Knee Movement Patterns, including squatting,
movements, Quad Dominance, and other lunging/step-ups, and running. Also, challenge
compensation patterns or movement stability, coordination, and balance with single-
dysfunctions, the movement dysfunction is leg and/or Change of Direction (C.O.D.)
referred to as Patellofemoral Tracking exercises.
Syndrome.
There are two main types of Patellofemoral

Tracking Syndrome. The first includes a lateral
shift in the positioning of the Patella (kneecap)
as the knee flexes or extends. This type is
usually associated with a Valgus Knee
Movement. The second type of Patellofemoral
Tracking Syndrome occurs when there is too
much tension or shortening in the Quadriceps.
This continuously pulls the patella (kneecap) into
the distal (bottom) end of the Femur (thigh bone)
while the knee flexes or extends. This type of
Patellofemoral Tracking Syndrome is heavily
associated with Quad Dominance and leads to
Patellofemoral Pain Syndrome or Knee Pain.

Quadriceps (Anterior Leg Muscles), Peroneals
(Lateral Calf Muscles), Biceps Femoris (Lateral
Hamstring), and the Adductor Complex (Groin
Muscles).

following underactive muscles: Vastus Medial

Patellofemoral Pain Syndrome

Pain that occurs at the front of the knee and Movement Patterns, including squatting,
regularly just behind the kneecap is generally lunging/step-ups, and running. Also, challenge
categorized as Patellofemoral Pain Syndrome. stability, coordination and balance with single-
This knee pain is frequently a result of a type of leg and/or Change of Direction (C.O.D.)
Patellofemoral Tracking Syndrome where the exercises.
patella (kneecap) is continuously pressed or
pulled into the bottom of the femur, resulting in
an increased amount of friction and wear-and-
tear on the structures of the knee.
Patellofemoral Pain Syndrome is greatly

influenced by repetitive movements, i.e. running,
combined with lifestyle factors, i.e. sitting, that
create a pattern of compensation called Quad
Dominance.

Quadriceps (Anterior Leg Muscles), Peroneals
(Lateral Calf Muscles), Biceps Femoris (Lateral
Hamstring), and the Adductor Complex (Groin
Muscles).

following underactive muscles: Vastus Medial
Oblique (VMO – Medial/Inside Quadriceps),
Internal/External Hip Rotators, Gluteus Medias
(Lateral Hip Muscle), Posterior Tibialis (Interior
Calf Muscle), Gastrocnemius (Calf Muscle), and
the Intrinsic Foot Muscles.


Quad Dominance
This pattern of compensation is a type of ‘Synergist overactive and/or tight muscles: Quadriceps
Dominance’ pattern in movement, wherein one of (Anterior Leg Muscles), Psoas (Deep Hip Flexor),
the synergist or assisting muscles begins to overly Tensor Fasciae Latae (TFL – Superficial Hip
compensate for the prime mover or agonist muscle Flexor), and the Adductor Complex (Groin
within a specific movement pattern. Muscles).
Quad Dominance refers to the pattern in which the Next, practice Activation exercises to strengthen
Quadriceps (thigh muscles) are overactive and and facilitate proper firing sequences of the
compensate/take over for the Gluteus and following underactive muscles: Gluteus Complex
Hamstring muscles in movements that include (Posterior Hip Muscle), Hamstring Complex
squatting, lunging, jumping, running and standing. (Posterior Leg Muscles), and Transverse
Abdominis/Obliques (Core Muscles).
Quad Dominance is tied to another Movement
Dysfunction called Glute Amnesia Syndrome; the Finally, practice a variety of exercises integrating
Gluteus muscles are inhibited or ‘turned off’ due to these underactive muscles with larger Movement
inactivity, a lack of appropriate neural drive and Patterns, including squatting, lunging/step-ups,
lifestyle factors, which includes sitting. jumping, running, and even standing. Also
challenge stability, coordination, and balance with
RX: Practice a combination of soft tissue therapy single-leg and/or Change of Direction (C.O.D.)
and effective stretching techniques on the following exercises.

Glute Amnesia Syndrome

As mentioned above, Glute Amnesia Syndrome Finally, practice a variety of exercises integrating
is a Movement Dysfunction where the Gluteus or these underactive muscles with larger
Posterior Hip Muscles are not used enough, Movement Patterns, including squatting,
therefore inhibiting, or “turning off,” the lunging/step-ups, jumping, running, and even
neuromuscular connections. standing. Also, challenge stability, coordination,
and balance with single-leg and/or Change of
The neuromuscular connections do not truly turn Direction (C.O.D.) exercises.
off; instead, the body remodels its Motor
Behavior (neuromuscular coordination) to use
an alternate pattern of Motor Control to perform
certain tasks. Over time, this pattern of
compensation is solidified as a pattern of Motor
Behavior or it becomes a ‘Movement Habit’ in
which an individual neglects to activate and use
his or her Glutes (Hip Muscles) to execute
specific movements including squatting, lunging,
and running.

Quadriceps (Anterior Leg Muscles), Psoas
(Deep Hip Flexor), Tensor Fasciae Latae (TFL –
Superficial Hip Flexor), the Adductor Complex
(Groin Muscles), Peroneals (Lateral Calf
Muscles), and Biceps Femoris (Lateral
Hamstring Muscles).

following underactive muscles: Gluteus Complex
(Posterior Hip Muscle), Piriformis (Posterior Hip
Muscle), Semitendinosus (Medial/Middle
Hamstring Muscles), Gastrocnemius (Calf
Muscles), the Intrinsic Foot Muscles, and
Transverse Abdominis/Obliques (Core Muscles).



Anterior Pelvic and facilitate proper firing sequences of the
following underactive muscles: Gluteus Complex
Tilt
(Posterior Hip Muscle), Piriformis (Posterior Hip
Muscle), Internal/External Hip Rotators, Rectus
Abdominis (Anterior Core Muscles), Anterior
After assessing the feet and knees for Portion of Internal/External Obliques
compensations, the next area assessed is the (Anterior/Lateral Core Muscles), Semitendinosus
pelvic region or Hips. The Hips are the (Medial/Middle Hamstring Muscles),
foundation and platform on which the Spine and Gastrocnemius (Calf Muscles), the Intrinsic Foot
Upper Body operates. All patterns of Muscles, and Transverse Abdominis/Obliques
compensation and dysfunctions in the Pelvic (Core Muscles).
region have an effect on the movement and
alignment of the Upper Body. Finally, practice a variety of exercises integrating
One common pattern of compensation is an Movement Patterns, including squatting,
Anterior Tilt of the Pelvis. An Anterior Tilt means lunging/step-ups, jumping, running, and even
the top of the Pelvis rotates to the front of the standing. Also, challenge stability, coordination,
body, creating an exaggerated extension of the and balance with single-leg and/or Change of
Lumbar Spine and possibly the Thoracic and/or Direction (C.O.D.) exercises.
Cervical Spine as well. An Anterior Tilt is
commonly caused by a combination of
overactive muscles, namely the Hip Flexors and
the Latissimus Dorsi. Posterior Pelvic
The trouble with an Anterior Tilt is that it places
an uneven amount of strain on the vertebrae Tilt
and discs of the Lumbar Spine (Lower Back), Counter to an Anterior Pelvic Tilt is the Posterior
and can also disrupt the alignment of the Pelvic Tilt, in which the top of the Pelvis is
Thoracic Spine, Rib Cage, Shoulders, and rotated toward the back of the body.
Head.
A Posterior Pelvic Tilt places an unbalanced
An Anterior Tilt can be linked to Pronation amount of strain on the vertebrae and discs of
Distortion Syndrome, Glute Amnesia Syndrome, the Lumbar Spine (Low Back), which can lead to
IT Band Syndrome, and Quad Dominance. other patterns of compensation, such as Sway
Furthermore, it can create even more patterns of Back, while also effecting the movement and
compensation or dysfunction including Forward alignment of the Upper Body.
Head, Upper Cross Syndrome, Hyperinflation,
and Low Back Pain. RX: Practice a combination of soft tissue therapy
RX: Practice a combination of soft tissue therapy following overactive and/or tight muscles:
and effective stretching techniques on the Gluteus Complex (Posterior Hip Muscle),
following overactive and/or tight muscles: Psoas Piriformis (Posterior Hip Muscle),
(Deep Hip Flexors), Tensor Fasciae Latae (TFL Internal/External Hip Rotators, Rectus
– Superficial Hip Flexor), Latissimus Dorsi (Back Abdominis (Anterior Core Muscles), Anterior
Muscles), Thoracolumbar Fascia (Fascia Sheath Portion of Internal/External Obliques
of the Lower Back), Lower Erector Spinae (Low (Anterior/Lateral Core Muscles), Semitendinosus
Back Muscles), Lower Multifidus (Low Back (Medial/Middle Hamstring Muscles), and
Muscles), Iliocostalis Lumborum (Low Back Gastrocnemius (Calf Muscles).
Muscles), Quadratus Lumborum (Low Back
Muscles), Posterior Portion of the External Next, practice Activation exercises to strengthen
Obliques (Posterior Core Muscles), Quadriceps and facilitate proper firing sequences of the
(Anterior Leg Muscles), the Adductor Complex following underactive muscles: Lower Erector
(Groin Muscles), Peroneals (Lateral Calf Spinae (Low Back Muscles), Lower Multifidus
Muscles), and Biceps Femoris (Lateral (Low Back Muscles), Iliocostalis Lumborum
Hamstring Muscles). (Low Back Muscles), Quadratus Lumborum
(Low Back Muscles), Posterior Portion of the

External Obliques (Posterior Core Muscles), Movement Patterns, including squatting,

Psoas (Deep Hip Flexors), Tensor Fasciae lunging/step-ups, jumping, running, and even
Latae (TFL – Superficial Hip Flexor), Quadriceps standing. Also, challenge stability, coordination,
(Anterior Leg Muscles), and the Intrinsic Foot and balance with single-leg and/or Change of
Muscles. Direction (C.O.D.) exercises.



Lower Cross Syndrome

An Anterior Pelvic Tilt plays a central role in following overactive and/or tight muscles: Psoas
Lower Cross Syndrome, a compensation pattern (Deep Hip Flexors), Tensor Fasciae Latae (TFL
involving strength or muscle imbalances around – Superficial Hip Flexor), Latissimus Dorsi (Back
the Pelvis. Muscles), Thoracolumbar Fascia (Fascia Sheath
of the Lower Back), Lower Erector Spinae (Low
A Strength or Muscle Imbalance occurs in the Back Muscles), Lower Multifidus (Low Back
body when one set of muscles grows Muscles), Iliocostalis Lumborum (Low Back
disproportionately stronger than a reciprocal set Muscles), Quadratus Lumborum (Low Back
of muscles attached to the same joint complex Muscles), Posterior Portion of the External
or bone structure. In the Lower Cross Obliques (Posterior Core Muscles), Quadriceps
Syndrome, two concurrent Strength or Muscle (Anterior Leg Muscles), the Adductor Complex
Imbalances are evident; the Hip Flexors have (Groin Muscles), Peroneals (Lateral Calf
grown muscles stronger and/or tighter than the Muscles) and Biceps Femoris (Lateral
Hamstring complex and the Posterior Trunk Hamstring Muscles).
(Low Back) Extensors have grown much
stronger and/or tighter than the Anterior Trunk Next, practice Activation exercises to strengthen
(Abdominals) Flexors. This strength dominance and facilitate proper firing sequences of the
of the Hip Flexors and Low Back Extensors following underactive muscles: Gluteus Complex
results in the shifting of the Pelvis into an (Posterior Hip Muscle), Piriformis (Posterior Hip
Anterior Tilt. Muscle), Internal/External Hip Rotators, Rectus
The Lower Cross Syndrome further disrupts an Portion of Internal/External Obliques
individual’s movement as the compensation (Anterior/Lateral Core Muscles), Semitendinosus
pattern becomes both a static posture and a (Medial/Middle Hamstring Muscles),
habitual dynamic alignment. This habit causes Gastrocnemius (Calf Muscles), the Intrinsic Foot
the individual to learn and initiate all movement Muscles, and Transverse Abdominis/Obliques
with the compensation, resulting in a repetitive (Core Muscles).
Movement Dysfunction that places an
inappropriate amount of stress on the vertebrae Finally, practice a variety of exercises integrating
and discs of the Lumbar Spine, ultimately these underactive muscles with larger
leading to Low Back Pain and/or injury. Movement Patterns, including squatting,
lunging/step-ups, jumping, running, and even
Habitual and prolonged periods of sitting standing. Also, challenge stability, coordination,
increase an individual’s risk of developing Lower and balance with single-leg and/or Change of
Cross Syndrome. Direction (C.O.D.) exercises.




Low Back Pain

The National Academy of Sports Medicine within the Foot/Ankle and Shoulder/Neck
reports that 80% of adults will experience Low Complexes. This ultimately means the entire
Back Pain at some point in their lives. This is body needs to be treated with soft tissue therapy
highly likely considering the anatomical design and effective stretching techniques.
of the Human Skeleton. There is a lack of
structural support connecting the upper body to Next, practice Activation exercises to strengthen
the lower body, and the Lumbar Spine is the and facilitate proper firing sequences to as many
only boney structure bridging the two halves of muscle groups as possible in the entire body,
the body together. especially the muscle groups that connect to the
Spine and Pelvis as well as muscles that run
All the compensation patterns previously through the Foot and Ankle complex.
mentioned, as well as the ones still to come,
negatively impact the biomechanical integrity of Finally, practice a variety of exercises that use
the Lumbar Spine (Low Back), especially in the major joint structures (i.e. Foot/Ankle, Hip,
regards to alignment and stability. Spine and Shoulders) in smooth and controlled
movements. Smooth movements must be
To reduce, eliminate, or prevent Low Back Pain, accomplished before practicing larger Movement
an individual’s alignment and stability of the Patterns, such as squatting, lunging/step-ups,
Lumbar Spine must be addressed and jumping, and running. Once movement is
integrated into a training program. completed in a controlled and stable fashion,
then challenge stability, coordination, and
RX: Practice a combination of soft tissue therapy balance with single-leg and/or Change of
and effective stretching techniques on all of the Direction (C.O.D.) exercises.
muscles that connect to both the Spine and the
Pelvis, as well as for the muscles that operate

Buttwink
The Buttwink is a compensation pattern Psoas (Deep Hip Flexors), Tensor Fasciae
involving a dynamic Posterior Pelvis Tilt during Latae (TFL – Superficial Hip Flexor), Quadriceps
Hip Flexion that occurs in a squatting or Hip (Anterior Leg Muscles), and the Intrinsic Foot
Hinging movement. More specifically, the Muscles.
Buttwink is a compensation pattern that attempts
to increase the Range of Motion of the Hip Finally, practice a variety of exercises integrating
and/or Ankle by rotating the Pelvis and flexing these underactive muscles with larger
through the Lumbar Spine. Movement Patterns, including squatting,
The danger of this compensation pattern is the standing. Also, challenge stability, coordination,
inappropriate amount of stress placed on and balance with single-leg and/or Change of
anterior portions of the vertebrae and discs in Direction (C.O.D.) exercises.
the Lumbar Spine (Low Back). This can cause
episodes of acute micro-trauma, eventually
leading to disc herniation and/or Low Back Pain.
The Buttwink robs an individual of

biomechanical integrity of the spine in regard to
alignment and stability; many times the
individual may not be aware this compensation
pattern is occurring.

Gluteus Complex (Posterior Hip Muscle),
Piriformis (Posterior Hip Muscle),
Internal/External Hip Rotators, Rectus
Portion of Internal/External Obliques
(Anterior/Lateral Core Muscles), Semitendinosus
(Medial/Middle Hamstring Muscles), and
Gastrocnemius (Calf Muscles).

following underactive muscles: Lower Erector
Spinae (Low Back Muscles), Lower Multifidus
(Low Back Muscles), Iliocostalis Lumborum
(Low Back Muscles), Quadratus Lumborum
(Low Back Muscles), Posterior Portion of the
External Obliques (Posterior Core Muscles),

Asymmetrical Weight Shift

Another common pattern of compensation is an Spine and Pelvis as well as the muscles that run
Asymmetrical Weight Shift, or the habitual through the Foot and Ankle complex.
process of shifting one’s weight over to one
specific leg while squatting and/or standing, as Finally, practice a variety of exercises that use
well as in pushing and pulling movements. the major joint structures (i.e. Foot/Ankle, Hip,
Spine and Shoulders) in smooth and controlled
An Asymmetrical Weight Shift is an indication movements. Smooth movements must be
that a Strength Imbalance exists somewhere in accomplished before practicing larger Movement
body. One limb or one side of the Pelvis and/or Patterns, such as squatting, lunging/step-ups,
Torso is compensating for the weakness and/or jumping, and running. Once movement is
dysfunction of the opposite limb or side of the completed in a controlled and stable fashion,
Pelvis and/or Torso. then challenge stability, coordination, and
balance with single-leg and/or Change of
The causes of an Asymmetrical Weight Shift are Direction (C.O.D.) exercises.
as vast as the number of Strength Imbalance
combinations possible in the body… very large.
However, assessing the movement efficiency
and Range of Motion of various joints involved in
creating a given Movement Pattern are an
effective guide to uncovering and evaluating the
specific details of any possible Strength
Imbalance.
RX: When an Asymmetrical Weight Shift is

observed, assess the Biomechanical Integrity of
each joint involved in the given Movement
Pattern to uncover the possible Strength or
Muscle Imbalance affecting the individual’s
movement.
Start with a combination of soft tissue therapy

and effective stretching techniques on all
muscles that connect to both the Spine and the
Pelvis in addition to the muscles that operate
within the Foot/Ankle and Shoulder/Neck
Complexes. This ultimately means the entire
body needs to be treated with soft tissue therapy
and effective stretching techniques.

and facilitate proper firing sequences to as many
muscle groups as possible in the entire body,
especially the muscle groups that connect to the

Sway Back
Another compensation pattern effecting the Muscles), Transverse Abdominis (Interior Core
alignment of the Lumbar Spine (Low Back) is Muscles), Quadriceps (Anterior Leg Muscles),
Sway Back. In this compensation pattern, the and the Intrinsic Foot Muscles.
Lumbar Spine (Low Back) has an excessive
amount of extension, placing an inappropriate Finally, practice a variety of exercises integrating
and unbalanced amount of pressure on the these underactive muscles with larger
vertebrae and discs. Movement Patterns, including squatting,
Sway Back occurs due to many different standing. Also, challenge stability, coordination,
reasons and is characterized by a posture with and balance with single-leg and/or Change of
protruding (forward) Hips and an excessive arch Direction (C.O.D.) exercises.
in the Lower Back. Many times, Sway Back is
caused by a combination of tightness and/or
overactive Hamstrings and Posterior Trunk (Low
Back) Extensors. Sometimes, a tight and/or
overactive Piriformis muscle contributes to the
protruding Hips. Regardless of the cause, Sway
Back is dangerous to the biomechanical integrity
and health of the Lumbar Spine and may lead to
Low Back Pain.

Gluteus Complex (Posterior Hip Muscle),
Piriformis (Posterior Hip Muscle),
Internal/External Hip Rotators, Psoas (Deep Hip
Flexors), Tensor Fasciae Latae (TFL –
Superficial Hip Flexor), Semitendinosus
(Medial/Middle Hamstring Muscles), Lower
Erector Spinae (Low Back Muscles), Lower
Multifidus (Low Back Muscles), Iliocostalis
Lumborum (Low Back Muscles), and Quadratus
Lumborum (Low Back Muscles).

following underactive muscles: Rectus
Abdominis (Anterior Core Muslces),
Internal/External Obliques (Lateral Core

Excessive Kyphosis
A hunchback is an exaggerated example of Next, practice Activation exercises to strengthen
excessive Kyphosis, which is the forward flexion and facilitate proper firing sequences of the
or rounding of the Thoracic Spine (vertebrae that following underactive muscles: Rhomboids
run through the Rib Cage). The Thoracic Spine (Upper Back Muscle), Mid and Lower Trapezius
has a natural Kyphotic or forward curve to its (Upper Back Muscles), Serratus Anterior
alignment. However, this forward curvature can (Shoulder Girdle Muscle), Rectus Abdominis
increase resulting in a Movement Dysfunction (Anterior Core Muscles), Internal/External
that affects the Shoulders, Head, Lumbar Spine Obliques (Lateral Core Muscles), and
(Low Back) and Hips. Transverse Abdominis (Interior Core Muscles).
An Excessive Kyphotic Spine can be observed Finally, practice a variety of exercises integrating
in a standing static posture assessment as well these underactive muscles with larger
as in a forward bending assessment, such as Movement Patterns, including Overhead and
the sit and reach test. The natural (neutral) Horizontal Presses, Vertical and Horizontal
alignment of the spine is a skinny ‘S’ when Pulls, Diagonal 1 & 2 Movements (Chops and
observed from the side in a static posture Lifts), and Swings. Also challenge stability,
assessment. The natural alignment of the spine coordination, and balance with single-arm
in a forward bend is ‘global flexion’ of the spine, (unilateral) and/or locomotive (crawling/climbing)
or an evenly proportioned arch. Excessive exercises.
Kyphosis will stand out in each assessment.
In a static posture assessment, the skinny ‘S’

balloons in the top curve and becomes a fatter
‘S’. Meanwhile, the evenly arched spine in the
forward bend also balloons through the rib cage,
assimilating a ‘hunchback-like’ curvature.
Excessive Kyphosis does not exist in isolation; it

is accompanied by other types of compensation
patterns and Movement Dysfunctions. This,
along with an excessively Kyphotic alignment of
the spine, are other compensation patterns an
individual may not realize he/she possesses.

and effective stretching techniques on muscles
that connect to and around the Rib Cage and
Thoracic Spine. These muscles include: the
Upper Trapezius (Neck and Shoulder Muscle),
Pectoral Complex (Chest Muscles), Latissimus
Dorsi (Back Muscles), Psoas (Deep Hip
Flexors), Tensor Fasciae Latae (TFL –
Superficial Hip Flexor), Lower Erector Spinae
(Low Back Muscles), Lower Multifidus (Low
Back Muscles), Iliocostalis Lumborum (Low
Back Muscles), and Quadratus Lumborum (Low
Back Muscles).


Forward Head Posture

The Forward Head Posture or Forward Head posture. Additionally, Forward Head Posture
Alignment is a compensation pattern prevalent disrupts the natural flow of kinetic energy
in developed societies due to the combination of through the Spine as well as the rest of the
high levels of physical inactivity and high over body. This disruption in kinetic energy causes
usage rates of electronic devices. the individual to alter his Movement Patterns
thereby creating patterns of compensation.
In this compensation pattern, the cervical (neck)
and suboccipital (head) muscles become Many times, Forward Head Posture exists in
overactive and tight due to the demand to combination with Excessive Kyphosis, Rounded
position the head to optimally view an electronic Shoulders, Upper Cross Syndrome and
device, screen, or point of interest. At the same Shoulder Impingement.
time, the muscles of the torso, hips, and legs are
biomechanically designed to support the RX: Practice a combination of soft tissue therapy
positioning of the head. However, these latter and effective stretching techniques on muscles
muscles become inhibited and/or weakened in that connect to the Head, Neck (Cervical Spine),
comparison to head and neck muscles due to and Rib Cage (Thoracic Spine). These muscles
the imbalance between physical activity include: the Suboccipital Triangle (Posterior
(movement of the body) and Head/Neck Muscles), the Upper Trapezius
mental/communication activity (stimulation of the (Neck and Shoulder Muscle), Scalenes (Neck
mind and head sensory organs). The end result Muscles) and the Pectoral Complex (Chest
Muscles).
is head and neck muscles compensating for the
lack of synergistic support from the rest of the
body, leading to tightened muscles and
transformed head/neck alignment. following underactive muscles: Rhomboids
(Upper Back Muscle), Mid and Lower Trapezius
Worse of all, Forward Head Posture is a (Upper Back Muscles), Serratus Anterior
drastically inefficient biomechanical alignment (Shoulder Girdle Muscle), and the Cervical
and position. The Head weighs (on average) Flexors (Anterior Neck Muscles).
12lbs; for every inch the Head is moved ahead
of natural alignment, the 'mechanical' weight of Finally, practice a variety of exercises integrating
the head doubles. Thus, an individual whose the corrected Neck Alignment with all other
head protrudes an inch out of alignment Movement Patterns.
essentially is holding and moving a 24lb Head
due to the mechanical disadvantage of this


Upper Cross Syndrome

The Upper Cross Syndrome has a similar Lifestyle Factors including computer work,
schematic framework as Lower Cross wearing a backpack, prolonged periods of sitting
Syndrome, both of which are compensation and even texting. It is also heavily influenced by
patterns discovered and studied by Vladimir the high volume of training or exercising ‘mirror
Janda, a renowned physical therapist. muscles,’ or, the muscles predominantly visible
in the mirror, i.e. the chest, abdominals, biceps,
The Upper Cross Syndrome is characterized by and anterior shoulders.
a combination of Strength (Muscle) Imbalances
around the Shoulder Girdle and Thoracic Spine. RX: The ultimate goal is to ‘re-educate’ the
In this compensation pattern, the shoulder girdle body’s habit of holding (continuously using) this
is held in a protracted position while the pattern of compensation.
Thoracic Spine experiences excessive flexion in
its alignment due to overactive and/or tight Start with a combination of soft tissue therapy
Pectoralis (Chest) Muscles and overactive and effective stretching techniques on muscles
and/or tight Upper Trapezius (Shoulder and that connect to and around the Head, Neck
Neck) muscles. These are in combination with (Cervical Spine), and Rib Cage (Thoracic
underactive and/or weak Mid-to-Lower Spine). These muscles include: the Suboccipital
Trapezius and Rhomboid (Back) Muscles as Triangle (Posterior Head and Neck Muscles),
well as underactive and/or weak Cervical Spine Scalenes (Neck Muscles), Upper Trapezius
Flexors (Anterior Neck Muscles). (Neck and Shoulder Muscle), Pectoral Complex
(Chest Muscles), and Latissimus Dorsi (Back
In short, the muscles of the chest and upper Muscles).
shoulders/neck area remain in contracted or
shortened states. The reciprocal pairing of the Next, practice Activation exercises to strengthen
anterior neck and upper back muscles are held and facilitate proper firing sequences of the
in a lengthened state that altogether offers a following underactive muscles: the Cervical
great mechanical disadvantage to the mobility Flexors (Anterior Neck Muscles), Rhomboids
and stability of the shoulders. Additionally, (Upper Back Muscle), Mid and Lower Trapezius
Upper Cross Syndrome can be viewed as the (Upper Back Muscles), Serratus Anterior
combination of two compensation patterns: (Shoulder Girdle Muscle), Teres Minor and
Excessive Kyphosis and Rounded Shoulders. Supraspinatus (External Rotators in the
Shoulder).
Upper Cross Syndrome presents barriers in
efficiency and lowers the Movement Quality of Finally, practice a variety of exercises integrating
all upper-body-centric movements as well as these underactive muscles with larger
influences the alignment and movement of the Movement Patterns, including Overhead and
Lumbar Spine, Pelvis, and Feet. Essentially, Horizontal Presses, Vertical and Horizontal
Upper Cross Syndrome can lead to injury Pulls, Diagonal 1 & 2 Movements (Chops and
(including Rotator Cuff tears) and Movement Lifts), Swings. Also, challenge stability,
Dysfunctions (such as Low Back Pain) in any coordination, and balance with single-arm
part of the body. (unilateral) and/or locomotive (crawling/climbing)
exercises.
Many times, an individual develops the Upper
Cross Syndrome through a combination of

Rounded Shoulders
Customarily, Internally Rotated and Protracted (Shoulder Girdle Muscle), and Teres Minor and
Shoulder alignment is the biomechanical Supraspinatus (External Rotators in the
description of ‘rounded shoulders.’ Shoulder).
Rounded Shoulders is a compensation pattern Finally, practice a variety of exercises integrating

that usually develops from the overuse of these underactive muscles with larger
pushing or pressing exercises that cause the Movement Patterns, including Overhead and
Pectoralis Complex (Chest Muscles) to be Horizontal Presses, Vertical and Horizontal
overactive and/or tight in relation to the Posterior Pulls, Diagonal 1 & 2 Movements (Chops and
Muscles, specifically the Rhomboids, Lower and Lifts), and Swings. Also, challenge stability,
Mid-Trapezius, and the external rotators of the coordination, and balance with single-arm
Shoulders (Infraspinatus and Teres Minor). (unilateral) and/or locomotive (crawling/climbing)
exercises.
The Strength Imbalance associated with
Rounded Shoulders reduces the stability and
mobility of the shoulder, which can lead to acute
injury or prolonged inappropriate wear-and-tear
of the shoulder. Muscles activated in the
compensation include some physiological (soft
tissue and joint) structures that when overused
can lead to shoulder impingement or injury in the
future.
Rounded Shoulders also influences the

development of Forward Head Posture and
Excessive Kyphosis, not to mention an integral
part of Upper Cross Syndrome.

that connect to and around the Rib Cage and
Thoracic Spine. These muscles include: the
Pectoral Complex (Chest Muscles), and
Latissimus Dorsi (Back Muscles).

following underactive muscles: Rhomboids
(Upper Back Muscles), Serratus Anterior

Winged Scapula
Many times, an individual with Upper Cross Supraspinatus (External Rotators in the
Syndrome will also exhibit a ‘winged scapula’ at Shoulder).
the same time. This compensation pattern
occurs when there is a Strength or Muscle Finally, practice a variety of exercises integrating
Imbalance around the Scapula, which forces the these underactive muscles with larger
flat, triangular bone to re-position and hold in an Movement Patterns, including Overhead and
internally rotated and/or anterior tilted alignment. Horizontal Presses, Vertical and Horizontal
Pulls, Diagonal 1 & 2 Movements (Chops and
A winged scapula occurs when the Pectorals Lifts), Swings. Also, challenge stability,
(Chest) and Upper Trapezius (Shoulder/Neck) coordination, and balance with single-arm
Muscles are overactive and/or tight in (unilateral) and/or locomotive (crawling/climbing)
comparison to the Lower/Mid Trapezius (Back) exercises.
and the Serratus Anterior (Rib Cage) Muscles.
This Strength/Muscle Imbalance shifts and holds
the Scapula in a forward tilted position so the
Medial (Inside) Ridge of the bone sticks out,
away from the Rib Cage, like a ‘wing.’
A Winged Scapula compromises the

Biomechanical Integrity of the Shoulder and
causes other muscles, such as the Pectorals
and Upper Trapezius muscles, to
overcompensate their contractile pull on the
Scapula to create enough stability for any
movement utilizing the Arms and/or Upper Body.

that connect to and around the Rib Cage
(Thoracic Spine), Scapula, and Shoulder. These
muscles include: the Upper Trapezius (Neck and
Shoulder Muscle), Pectoral Complex (Chest
Muscles), and Latissimus Dorsi (Back Muscles).

(Upper Back Muscles), Serratus Anterior
(Shoulder Girdle Muscle), and Teres Minor and


Shoulder Impingement
The National Academy of Sports Medicine addition to possibly leading to a rupture or tear
reports that 40% of shoulder pain is a result of of these tissues.
shoulder impingement. Approximately half of
those individuals experience a recurrence of RX: One of the main objectives of the treatment
pain within the next two years, even after being of a Shoulder Impingement is to create more
assessed and treated. These numbers suggest ‘space’ under the Acromian Process by using a
that any trainer or coach has a high probability combination of stiff tissue therapy and stretching
of training an athlete/client who has or had a to lengthen the short, tight, and overactive
shoulder impingement. Therefore, understanding muscles, specifically the Pectorals (Chest),
how to detect and address a shoulder Deltoid (Shoulder), and Upper Trapezius
impingement is very beneficial. (Neck/Shoulder) muscles that connect to the
Shoulder Complex. Once the tightness in these
Many times, Shoulder Impingement occurs tissues is addressed, the next step is to increase
simultaneously with other compensation the Range of Motion and stability of the entire
patterns including Upper Cross Syndrome, Shoulder Complex as a way to prevent a
Rounded Shoulders, Excessive Kyphosis, and Shoulder Impingement from reoccurring.
Forward Head Posture.
Start with a combination of soft tissue therapy
Mechanics of a Shoulder Impingement and effective stretching techniques on muscles
A Shoulder Impingement usually occurs from that connect to and around the Rib Cage
repetitive movements in an anterior (forward) (Thoracic Spine), Scapula and Shoulder. These
and superior (upward) direction, such as a high muscles include: the Upper Trapezius (Neck and
volume of pushing or pressing exercises (like Shoulder Muscle), Pectoral Complex (Chest
the bench press) and/or an overuse of certain Muscles), Anterior Deltoids (Shoulders), and
Daily Life Activities including computer work and Latissimus Dorsi (Back Muscles).
driving.
Repetitive movements and overuse in an
anterior (forward) and superior (upwards) (Upper Back Muscle), Mid and Lower Trapezius
direction creates overactive muscles and a level (Upper Back Muscles), Serratus Anterior
of tightness in the Pectorals (Chest), Anterior (Shoulder Girdle Muscle), and Teres Minor and
Deltoid (Shoulder), and Upper Trapezius Supraspinatus (External Rotators in the
(Neck/Shoulder) Muscles. The resulting Shoulder).
tightness of these muscles compresses or
sequences the Shoulder Complex until the Finally, practice a variety of exercises integrating
Acromian Process (front portion of the Scapula these underactive muscles with larger
that connects with the Collar Bone) presses Movement Patterns, including Overhead and
down onto the soft tissue below it causing an Horizontal Presses, Vertical and Horizontal
abnormal amount of friction when the Shoulder Pulls, Diagonal 1 & 2 Movements (Chops and
is in motion. Essentially, the friction caused by Lifts), Swings. Also, challenge stability,
the compression from the Shoulder Complex coordination, and balance with single-arm
accelerates the ‘wear-and-tear’ of the soft tissue (unilateral) and/or locomotive (crawling/climbing)
below the Acromian Process, causing pain in exercises.


Elevated Shoulders
Many people experience the Compensation the tight and overactive muscles that elevate the
Pattern of Elevated Shoulders due to the Daily shoulders. The next step is to focus on
Life Activities of driving, working on a computer, activating/strengthening muscles that can
working at a desk, and carrying bags on their depress or anchor the Shoulder Girdle onto the
shoulders. For many individuals, this pattern of Rib Cage with support of the Trunk (Core)
compensation occurs simultaneously with the Muscles.
Upper Cross Syndrome and Forward Head
Posture. Start with a combination of soft tissue therapy
Elevated Shoulders is essentially a that connect to and around the Rib Cage and
compensation pattern based on a Strength or Thoracic Spine. These muscles include: the
Muscle Imbalance around the Shoulder. In this Upper Trapezius (Neck and Shoulder Muscle),
pattern, the shoulders are raised or ‘elevated’ by Scalenes (Neck Muscles), Pectoral Complex
the Upper Trapezius and Scalenes (Chest Muscles), and Latissimus Dorsi (Back
(Neck/Shoulder) Muscles in an attempt to Muscles).
stabilize and control the Scapula and Arm
because the inferior (below) synergistic muscles Next, practice Activation exercises to strengthen
of the Serratus Anterior (Rib Cage), Rhomboids and facilitate proper firing sequences of the
(Back), and Lower/Mid Trapezius (Back) following underactive muscles: Rhomboids
muscles are not adequately firing and providing (Upper Back Muscle), Mid and Lower Trapezius
stability to the Shoulder Complex. (Upper Back Muscles), Serratus Anterior
(Shoulder Girdle Muscle), Rectus Abdominis
Since the Scapula acts as a platform for the (Anterior Core Muscles), Internal/External
Shoulder and Arm to move upon, the lack of Obliques (Lateral Core Muscles), and
synergistic support from the Serratus Anterior, Transverse Abdominis (Interior Core Muscles).
Rhomboids, and Mid/Lower Trapezius muscles
only compromises the positioning of the Finally, practice a variety of exercises integrating
Scapula, thus compromising the movement of these underactive muscles with larger
the Arm and Shoulder. This compensation Movement Patterns, including Overhead and
pattern inadvertently places an inappropriate Horizontal Presses, Vertical and Horizontal
amount of strain onto the Cervical Spine (Neck), Pulls, Diagonal 1 & 2 Movements (Chops and
weakening the force output of the Arms and Lifts), Swings. Also, challenge stability,
Shoulders. coordination, and balance with single-arm
(unilateral) and/or locomotive (crawling/climbing)
RX: The first step is to use soft tissue therapy exercises.
and stretching to lengthen and release tension in

Uneven Shoulders
One of the most difficult patterns of repetitive movements that create ‘Uneven
compensation to assess, ‘Uneven Shoulders’ is Shoulders’ and have a negative effect on
a complicated Strength or Muscle Imbalance posture.
occurring in many people without their
knowledge. This pattern of compensation
usually develops in an individual due to a
previous injury and/or lifestyle factors, including
simple habits such as carrying a bag on only
one shoulder.
Uneven shoulders are easily observed in a static

posture assessment. However, the causes or
the nature of the Strength/Muscle Imbalance
involved in this compensation pattern is not as
easily noticeable due to the complex nature of
the movement of the Hips, Torso/Core, and
Shoulders. In some individuals, the Upper
Trapezius (Neck/Shoulder) Muscle may be tight
and overactive, while in others it may be the
Latissimus Dorsi (Back) or Pectoralis (Chest) or
even the Quadratus Lumborum (Low Back)
Muscles that are tight and overactive.
RX: Use soft tissue therapy and stretching

techniques to systematically address all muscles
in the body. Practice movement in training with
the largest Range of Motion possible for the
individual. Additionally, attempt to change simple
Daily Life Activities, such as wearing a bag on
the opposite shoulder and opening doors with
the opposite (non-dominant) hand. The
combination of mobility training with the change
of Daily Life Activities will help eliminate the

Flared Rib Cage

When the lower ribs protrude forward and stick exercises that integrate the firing sequences
out, this is a sign that the Core musculature is practiced in Core Activation exercises with larger
experiencing a Strength or Muscle Imbalance; Movement Patterns, such as squatting, lunging,
the alignment and stability of the Lumbar Spine running, etc. Once integration is achieved and
is being compromised. Rib Flare is eliminated, continue to integrate the
Core Firing sequence into exercises that
A Flared Rib Cage points to overactive and/or challenge stability, coordination, and balance,
tight Posterior Trunk muscles that are attempting i.e. single-leg and/or Change of Direction
to manage and stabilize the Spine without (C.O.D.) exercises.
adequate amount of assistance from the
Anterior Trunk muscles, including the
Internal/External Obliques and Abdominals. This
Strength or Muscle Imbalance places a
disproportionate amount of strain on the
vertebrae and discs of the Lumbar Spine (Low
Back) and may lead to Low Back Pain as well as
other Movement Dysfunctions and
compensation patterns.

that connect around the top of the Rib Cage,
especially the First Rib, which includes the
Scalenes (Neck Muscles), Pectoral Complex
(Chest Muscles), and the Latissimus Dorsi (Back
Muscles).

following muscles: Diaphragm (Deep Core
Muscle), Internal/External Obilques (Lateral
Core Muscles), Multifidus (Posterior Core
Muscles), and the Transverse Abdominis (Core
Muscle).
Finally, practice a variety of breathing exercises

that emphasize exhalation. Also practice


Hyperinflation
Most people take the act of breathing for pattern of ‘Flared Ribs’ where the lower ribs
granted. Not too many people pay much ‘stick out,’ a dysfunction that commonly occurs
attention to breathing, let alone the mechanics simultaneously with Hyperinflation.
involved. However, the mechanics of breathing
have a huge influence over an individual’s Next, time the duration of an inhale (breath in)
posture and movement. compared to the length of an exhalation (breath
out). Are they even? Can the individual maintain
Hyperinflation refers to the habitual process of an even cycle of inhale/exhale for ten full
inhaling and/or holding onto the inhalation of a cycles? These are easy observations to
breath cycle to the point that the Rib Cage and integrate while observing the mechanics of the
muscles surrounding the Thoracic Cavity (Upper Thorax (Torso) and Rib Cage to get insight in an
Torso) are held in an expanded or semi- individual’s habit of breathing. Some people may
expanded position. In other words, be able to establish an even breath cycle for a
Hyperinflation is the continual act of not few breaths, but habitually become hyper-
breathing out deeply enough to fully clear the inflated when left unchallenged.
lungs of air and contract the Rib Cage.
Lastly, watch the individual breathe while
Does Hyperinflation really matter? Yes. moving, especially when performing stretches
Hyperinflation can disrupt an individual’s and/or exercises. Observing an individual’s
movement both mechanically and breathing mechanics while moving reveals
physiologically. breathing habits. Do they hold their breath when
they move? Do they breathe easy and evenly?
In mechanical terms, Hyperinflation keeps the What happens when they are cued to exhale?
Rib Cage expanded, diverting the flow of kinetic How long can the individuals breathe easily and
energy through the body, forcing certain evenly after cuing? These are all questions to
muscles to compensate for the abnormal flow of ask to get insight in individuals’ breathing habits.
energy. Additionally, Hyperinflation creates
tightness in the muscles associated with the RX: One very effective exercise to teach an
inhalation cycle of the breath, namely the Upper individual proper breathing technique is simply
Trapezius (Neck/Shoulder) Muscles. lying on the floor while blowing up balloons.
In physiological terms, Hyperinflation reduces Jason Masek, MA, PT, ATC, CSCS, PR uses
stimulation of the Parasympathetic Nervous balloons as an exercise at the University of
System, which normally lets the muscles release Nebraska to teach proper breathing mechanics
held contractions, restores their natural lengths, that focus on strong exhalation, also inducing
and regenerates soft tissue cells that aid in an the Parasympathetic Nervous System to calm
individual’s full recovery from bouts of training as the student-athletes before training or
well as from Daily Life Activities. competition.
It is nearly impossible to correct any pattern of ‘Blowing up balloons’ is a very effective exercise
compensation if it is undetected. Therefore, it’s that can be practiced anywhere, even without
important to have some keys or guidelines to balloons. Simply imagining the act of blowing up
use when assessing for hyperinflation. So, what a balloon trains proper breathing mechanics and
does Hyperinflation look like? restores mobility and function to the entire
Thorax (Torso) and Rib Cage.
First, observe the movement of the Rib Cage
and Thorax (Torso) while breathing. Notice if the Also refer to the Passive and Active
Chest and Shoulders rise and fall or if the belly Breathing Exercises mentioned earlier in this
and Thorax (Torso) as a whole rise and fall. The book.
latter is the more appropriate mechanic for
breathing. Also, observe the individual for the

Recap: Common Patterns of

Compensation
The Human Body is continuously being shaped and remodeled by Human Movement in
‘machotransduction,’ a process in which the forces experienced by the cells of the body in any and all
movement physiologically change the cell in direct correlation to the direction and magnitude of those
forces. Sometimes, as in patterns of compensation, this process of re-modeling the body increases
inefficiencies and can even lead to injury. However, an individual can marginalize, if not eliminate, the risk
of inefficiency and injury by observing patterns of compensation and then actively working to correct the
associated Movement Dysfunctions.
‘Common’
Due to similarities in Lifestyle and Daily Life Activities in the modern developed world, a collection of
‘common’ or readily recurring compensation patterns and Movement Dysfunctions has been developed.
This list can be used by trainers, coaches, and individuals to guide their own observations and
assessment of movement to proactively reduce and/or eliminate risk of injury and inefficiency.

FOAM ROLLING
Things to Know-
Before getting started, it is important to Slow Roll
understand how to effectively Foam Roll. Here In this technique, the individual will slowly roll
are some recommended techniques for Foam over a sensitive area in an attempt to drain
Rolling: blood from the tissue and pull out metabolic
waste that may be contributing to the formation
Foam Rolling Techniques of a Trigger Point. At the same time, the Slow
Hold and Release Roll will help to improve circulation to the area
Articulate the Joint and allow the increased blood flow to provide
Slow Roll more oxygen and nutrients to the affected area,
Quick Roll all of which can help create the release of
Oscillating Trigger Point and lengthen the tissue.
Hold and Release Perform several Slow Rolls in a smooth and

In this technique, an individual will use a foam deliberate fashion over the affected area for
roller to place pressure on a particular area of approximately 30 seconds or until the Trigger
tissue where a knot of Myofascial Trigger Point Point releases.
exists. This technique is very similar to both
Swedish Massage and Acupressure techniques. Quick Roll
The technique utilizes pressure to stimulate In this technique, the individual practices several
mechanceptors within the soft tissue that will smooth and quick rolls of pressure over a
communicate signals to the corresponding Motor targeted area in an attempt to stimulate the
Neurons commanding the release of the Trigger proprioception and mechanoceptors within the
Point or knot. tissue in order to help increase neuromuscular
activity in the area, which can consequentially
Hold pressure over a sensitive spot within improve blood flow and increase flexibility.
targeted area for 5-30 seconds or until the However, Quick Rolls can be ineffective in
sensation dissipates and the corresponding regards to releasing Trigger Points or breaking
Trigger Point releases. up adhesions. This technique is very effective in
increasing blood flow as well as stimulating the
Articulate the Joint tissue and is recommended to be used as a
In this technique, the individual will place complimentary technique to the Slow Roll.
pressure over a sensitive area just as in the
Hold and Release technique. Then the individual To stimulate and help activate the soft tissue,
will slowly articulate the corresponding joint. perform several Quick Rolls over a targeted area
Articulate refers to moving the joint, i.e. flexing in a smooth and deliberate fashion for 15-30
and extending or rotating the individual joint. For seconds.
example, when the individual holds pressure on
the calf muscles, the next step is to flex and Oscillating
extend or rotate the ankle. The movement at the This technique is similar to and can be
joint causes the targeted tissue to lengthen and combined with the Slow Roll and Quick Roll. In
contract under pressure, which will help to break this technique, the individual practices several
up Trigger Points as well as clear out or smooth rolls over a targeted area and then
separate adhesions in the area. begins to intermittently pause and oscillate
(rotate) from side to side at different positions.
Hold pressure over a sensitive spot within This oscillation effect will redirect pressure
targeted area and articulate the corresponding across the cells of the soft tissue in accordance
joint for 15-30 seconds or until the sensitivity in to a massage technique called Cross-Fibering.
the tissue dissipates. Cross-Fibering uses pressure to widen and
separate soft tissue cells. This will help extract

FOAM ROLLING
metabolic waste from the cells, increase blood tissue therapy because each person has a
flow and oxygen to the cells that will release different tolerance level for pain and discomfort.
Trigger Points. Additionally, the lateral direction While a greater magnitude of pressure will
of the oscillation force has the potential of create a physiological reaction in more tissue, all
dislodging fibrin and collagen fibers that make of that gain can be lost if the individual cannot
up adhesions in the soft tissue. tolerate that level of pressure.
Perform several smooth and controlled Many people can and will tense their soft tissue
Oscillations while rolling over a sensitivity spot as a form of protection against a pressure that
within targeted area for approximately 15-30 exceeds their sensitivity threshold. Therefore, it
seconds. is more effective to use a soft tissue therapy tool
that creates a magnitude of pressure that is
tolerable by the individual.
Types of Rollers
Next, it’s important to understand the Use a soft tissue therapy tool that is dense
characteristics of different rollers in regard to enough to elicit a physiological change in the
density and sensitivity. soft tissue without creating unnecessary tension
in the tissue from exceeding the individual’s
Density Matters sensitivity threshold.
Each kind of roller has a specific density, which
dictates the magnitude of pressure that can be Rollers According to Density:
applied to the soft tissue. The harder the roller Foam Roller (Styrofoam)
is, the greater amount of pressure can be used Foam Roller (Padded PVC Tube)
in rolling. PVC Plastic Tubing
The magnitude of pressure will have a major Note, the firmness and pressure of each of
impact in regards to the physiological reaction in these rollers can also be modified and regulated
the tissue. The more that the pressure increases by the way in which the individual positions his
in magnitude, the larger of a sensation will be or her body over the roller.
emitted through the soft tissue.
The magnitude of pressure in soft tissue therapy

is similar to volume of one’s voice in a large
auditorium. The louder the voice, the more Remember to Breathe
sound can be heard echoing in the auditorium. It is extremely important to remember to breathe
At the same time, a very well trained voice can with an emphasis on large exhalations when
make a whisper heard throughout the entire practicing soft tissue therapy to help stimulate
auditorium. the Parasympathetic Nervous System and make
more beneficial changes in the soft tissue.
Sensitivity
As noted above, louder and harder are not
always better and this is especially true in soft

FOAM ROLLING

FOAM ROLLING THE SUBOCCIPITAL TRIANGLE WITH OSCILLATION
HEAD AND NECK
Benefits: Select Exercise RX: Target Area:
Releases tension in neck from Hold and Release
repetitive movements in driving, Apply pressure to sensitive
computer work, and texting. area for 5-30 seconds or until
sensitivity dissipates.
Helps to correct Forward Head
Alignment and Upper Cross Include Oscillations
Syndrome. Turn the Head every 2-3
seconds for 15-30 Seconds.
Assists to develop proper Breathe deeply with an
Spinal alignment and stability. emphasis on the exhalation.

FOAM ROLLING

FOAM ROLLING THE UPPER TRAPEZIUS
NECK AND SHOULDERS
Releases tension and Trigger Hold and Release
Points in the neck and Apply pressure to sensitive
shoulders that build up from area for 5-30 seconds or until
repetitive movements, such as sensitivity dissipates.
driving, computer work, wearing
a backpack or shoulder bag Include Oscillations
and texting. Turn the Torso every 2-3
seconds for 15-30 seconds.
Also releases tension and
Trigger Points caused by Slow Roll
overhead and/or upper body Practice smooth and controlled
exercises. rolls for 15-30 seconds.
Helps to correct Forward Head Quick Roll Breathe deeply with an

Alignment, Upper Cross Smooth Rolls synchronized emphasis on the Exhalation.
Syndrome, and Shoulder with a deep exhale to help
Impingement or pain. stimulate the soft tissue for 10-
15 seconds.
Assists to develop appropriate
Shoulder alignments and
stability.

FOAM ROLLING

FOAM ROLLING THE UPPER TRAPEZIUS WITH OSCILLATION
NECK AND SHOULDERS

FOAM ROLLING
FOAM ROLLING THE RHOMBOIDS, LOWER AND MID-TRAPEZIUS

THORACIC SPINE AND BACK

Increases the Range of Motion Hold and Release
and Flexibility of the Thoracic Apply pressure to sensitive
Spine as well as the shoulders. area for 5-30 seconds or until
Improve efficiency and
Movement Quality in Overhead, Include Oscillations
Throwing, Pulling and Pressing Turn the Torso every 2-3
movements. seconds for 15-30 seconds.
Helps to correct Forward Head Slow Roll

Posture, Upper Cross Practice smooth and controlled
Syndrome and Shoulder rolls for 15-30 seconds.
Impingements or pain.
Quick Roll Breathe deeply with an
Promotes post-exercise soft Smooth Rolls synchronized emphasis on the Exhalation.
tissue recovery and with a deep exhale to help
regeneration. stimulate the soft tissue for 10-
15 seconds.

FOAM ROLLING
FOAM ROLLING THE RHOMBOIDS & TRAPEZIUS WITH OSCILLATION


FOAM ROLLING
FOAM ROLLING THE LATISSIMUS DORSI AND TERES MAJOR

BACK AND SHOULDERS

and Flexibility of the Shoulders Apply pressure to sensitive
as well as the Thoracic Spine. area for 5-30 seconds or until
Improve efficiency and
Movement Quality in Overhead, Include Oscillations
Throwing, Pulling and Pressing Turn the Torso every 2-3
movements. seconds for 15-30 seconds.
Helps to correct Forward Head Slow Roll

Posture, Upper Cross Practice smooth and controlled
Syndrome and Shoulder rolls for 15-30 seconds.
Impingement or pain.
Joint Articulation Breathe deeply with an
Promotes post-exercise soft Flex and Extend the Shoulder emphasis on the Exhalation.
tissue recovery and in a smooth and controlled
regeneration. manner while applying pressure
to a sensitive area 15-30
seconds.

FOAM ROLLING
FOAM ROLLING THE TRICEPS

ARMS

of the Elbow and Arm. Apply pressure to sensitive
area for 5-30 seconds or until
Increases the neuromuscular sensitivity dissipates.
responsiveness and the force
production of the arm. Include Oscillations
Turn the Arm every 2-3
Improves Movement Quality in seconds for 15-30 seconds.
Overhead, Throwing, Pulling
and Pressing movements. Slow Roll
Practice smooth and controlled
Promotes post-exercise soft rolls for 15-30 seconds.
tissue recovery and
regeneration. Joint Articulation Breathe deeply with an
Flex and Extend the Elbow in a emphasis on the Exhalation.
smooth and controlled manner
while applying pressure to a
sensitive area 15-30 seconds.

FOAM ROLLING
FOAM ROLLING THE BICEPS

ARMS

of the Elbow and Arm. Apply pressure to sensitive
Increases the neuromuscular sensitivity dissipates.
responsiveness and the force
production of the arm. Include Oscillations
Turn the Arm every 2-3
Overhead, Throwing, Pulling
and Pressing movements. Slow Roll
Helps correct Upper Cross rolls for 15-30 seconds.
Syndrome and rectifies static
and dynamic posture. Joint Articulation Breathe deeply with an
Flex and Extend the Elbow in a emphasis on the Exhalation.
Promotes post-exercise soft smooth and controlled manner
tissue recovery and while applying pressure to a
regeneration. sensitive area 15-30 seconds.

FOAM ROLLING
FOAM ROLLING THE PECTORALIS COMPLEX

CHEST AND SHOULDERS

of the Thoracic Spine and Apply pressure to sensitive
Shoulders. area for 5-30 seconds or until
Increases neuromuscular force
production and responsiveness Include Oscillations
of the shoulders and arms. Turn the Torso every 2-3
Improves Movement Quality in
Overhead, Throwing, Pulling Slow Roll
and Pressing movements. Practice smooth and controlled
rolls for 15-30 seconds.
Helps to correct Upper Cross
Syndrome and improves static Joint Articulation Breathe deeply with an
and dynamic posture. Flex and Extend the Shoulder emphasis on the Exhalation.
in a smooth and controlled
Promotes post-exercise soft manner while applying pressure
tissue recovery and to a sensitive area 15-30
regeneration. seconds.

FOAM ROLLING
FOAM ROLLING THE TENSOR FASCIAE LATAE (TFL)

SUPERFICIAL HIP FLEXOR

of Hip Extension, Triple Apply pressure to sensitive
Extension and Gait Cycle or area for 5-30 seconds or until
stride length. sensitivity dissipates.
Increases neuromuscular force Include Oscillations

production and responsiveness Turn the Hips every 2-3
of the Hips and Lower Body. seconds for 15-30 seconds.
Improves Movement Quality in
Squatting, Hinging, Lunging, Slow Roll
Jumping and Running. Practice smooth and controlled
Helps to correct Lower Cross
Syndrome, Pronation Distortion Joint Articulation Breathe deeply with an
Syndrome, Asymmetrical Slowly Internally and Externally emphasis on the Exhalation.
Weight-Shifts and improves Rotate the Hip in a smooth and
static posture, including controlled manner while
standing and dynamic applying pressure to a sensitive
alignment. area 15-30 seconds.
Promotes post-exercise soft

tissue recovery and
regeneration.

FOAM ROLLING
FOAM ROLLING THE GLUTEUS COMPLEX

POSTERIOR HIP

of Hip Flexion, Internal/External Apply pressure to sensitive
Rotation and Adduction. area for 5-30 seconds or until
production and responsiveness Include Oscillations
of the Hips and Lower Body. Turn the Hips every 2-3
Squatting, Hinging, Lunging,
Jumping and Running. Slow Roll
Helps to correct Asymmetrical rolls for 15-30 seconds.
Weight-Shifts, Buttwinks, Sway Breathe deeply with an
Back, Glute Amnesia Joint Articulation emphasis on the Exhalation.
Syndrome and improves static Slowly Internally and Externally
posture and dynamic Rotate the Hip and/or rotate the Activation: Quick Rolls
alignment. Pelvis from side to side in a Use the Quick Roll technique
smooth and controlled manner for 15-30 seconds to stimulate
Foam Rolling promotes post- while applying pressure to a the soft tissue and
exercise soft tissue recovery, sensitive area 15-30 seconds. proprioception before
and regeneration. exercising to help reduce Glute
Amnesia Syndrome.

FOAM ROLLING
FOAM ROLLING THE GLUTEUS COMPLEX WITH JOINT

ARTICULATION (ROTATION) OF THE PELVIS
POSTERIOR AND LATERAL HIP

FOAM ROLLING
FOAM ROLLING THE GLUTEUS COMPLEX AND PIRIFORMIS

of Hip Flexion, Internal/External Apply pressure to sensitive
Rotation and Adduction. area for 5-30 seconds or until
production, coordination, Include Oscillations
balance responsiveness, and Turn the Hips every 2-3
stability of the Hips and Lower seconds for 15-30 seconds.
Body. Improves Movement
Quality in Squatting, Hinging, Slow Roll
Lunging, Jumping and Running. Practice smooth and controlled
Helps to correct Asymmetrical
Weight-Shifts, Buttwinks, Sway Joint Articulation Breathe deeply with an
Back, Glute Amnesia Slowly Abduct and Adduct the emphasis on the Exhalation.
Syndrome and improves static Femur (Thigh) or smoothly
posture and dynamic swing the Knee in and out (side
alignment. to side) in small, smooth, and
controlled movements while
Foam Rolling promotes post- applying pressure to a sensitive
exercise soft tissue recovery, area 15-30 seconds.
and regeneration.

FOAM ROLLING

FOAM ROLLING
FOAM ROLLING THE GLUTEUS MEDIUS

LATERAL HIP

Since the Gluteus Medius Hold and Release
(Lateral Hip Muscle) grows Apply pressure to sensitive
inactive due to prolonged area for 5-30 seconds or until
periods of sitting, this muscle sensitivity dissipates.
can become overworked and
spastic while training or Include Oscillations
competing due to the Rotate the Hips every 2-3
accumulation of Myofascial seconds for 15-30 seconds.
Trigger Points (Knots). It is
beneficial to habitually roll the Slow Roll
Gluteus Medius before training Practice smooth and controlled
and competition as well as in rolls for 15-30 seconds.
Recovery and Regeneration
sessions. Foam rolling the Activation: Quick Rolls
Gluteus Medius increases Use the Quick Roll technique
responsiveness and for 15-30 seconds to stimulate
coordination of the Hip, which the soft tissue and Breathe deeply with an
leads to improved force proprioception before emphasis on the Exhalation.
production and Stability in exercising to contribute to force
Single-Leg Positions and/or production, coordination and
Movements. Helps to improve Pelvic/Spinal Stability.
Movement Quality in Squatting,
Hinging, Lunging, Jumping, Foam Rolling promotes post-
Running and Standing. exercise soft tissue recovery,
and regeneration.
Helps to correct Valgus Knee,
Pronation Distortion Syndrome,
Low Back Pain, Asymmetrical
Weight-Shifts and improves
static posture and dynamic
alignment.

FOAM ROLLING
FOAM ROLLING THE HAMSTRING COMPLEX

POSTERIOR LEG

of Posterior Chain, including Apply pressure to sensitive
Hip Flexion and Knee area for 5-30 seconds or until
Extension. sensitivity dissipates.
Increases neuromuscular force Include Oscillations

production, responsiveness and Turn the Thigh every 2-3
coordination of the Posterior seconds for 15-30 seconds.
Chain and Lower Body.
Improves Movement Quality in Slow Roll
Squatting, Hinging, Lunging, Practice smooth and controlled
Jumping, Running and rolls for 15-30 seconds.
Standing.
Activation: Quick Rolls Breathe deeply with an
Helps to correct Hamstring Use the Quick Roll technique emphasis on the Exhalation.
Strains, Pronation Distortion for 15-30 seconds to stimulate
Syndrome, Posterior Pelvic Tilt, the soft tissue and Foam Rolling promotes post-
Buttwinks Asymmetrical proprioception before exercise soft tissue recovery,
Weight-Shifts and improves exercising to contribute to force and regeneration.
static posture and dynamic production, coordination and
alignment. Pelvic/Spinal Stability.

FOAM ROLLING
FOAM ROLLING THE VASTUS LATERALIS AND ILIOTIBIAL BAND

IT BAND AND LATERAL LEG

of Hip Extension and Apply pressure to sensitive
Adduction. area for 5-30 seconds or until
production, responsiveness, Include Oscillations
and coordination of the Lower Turn the Thigh every 2-3
Body. Improves Movement seconds for 15-30 seconds.
Quality in Squatting, Hinging,
Lunging, Jumping, Running, Slow Roll
and Standing. Practice smooth and controlled
Helps to correct Patellofemoral
Tracking Disorder (Knee Joint Articulation Breathe deeply with an
Alignment), Pronation Distortion Slowly Flex/Extend the Knee in emphasis on the Exhalation.
Syndrome, Asymmetrical slow, smooth, and controlled
Weight-Shifts, and improves movements while applying Promotes post-exercise soft
static posture and dynamic pressure to a sensitive area for tissue recovery and
alignment. 15-30 seconds. regeneration.
Reduces Patellofemoral Pain

Syndrome (Knee Pain) and IT
Band Syndrome.

FOAM ROLLING
FOAM ROLLING THE QUADRICEPS

ANTERIOR LEG

of Hip Extension and Knee Apply pressure to sensitive
Flexion. area for 5-30 seconds or until
Improves force transfer and
coordination around the Knee, Include Oscillations
which translates to increased Turn the Thigh every 2-3
Movement Quality in Squatting, seconds for 15-30 seconds.
Hinging, Lunging, Jumping,
Running and Standing. Slow Roll
Helps to correct Patellofemoral rolls for 15-30 seconds.
Tracking Disorder (Knee
Alignment), Pronation Distortion Joint Articulation Breathe deeply with an
Syndrome, Asymmetrical Slowly Flex/Extend the Knee in emphasis on the Exhalation.
Weight-Shifts, Glute Amnesia slow, smooth, and controlled
Syndrome and improves static movements while applying Promotes post-exercises soft
posture and dynamic pressure to a sensitive area 15- tissue recovery and
alignment. 30 seconds. regeneration.
Reduces Patellofemoral Pain

Syndrome (Knee Pain).

FOAM ROLLING
FOAM ROLLING THE ADDUCTORS

MEDIAL LEG AND GROIN

of Hip Extension and Apply pressure to sensitive
Abduction. area for 5-30 seconds or until
Improves force transfer and
coordination between the Hip, Include Oscillations
Spine, and Knee, which Turn the Thigh every 2-3
translates to increased seconds for 15-30 seconds.
Movement Quality in Squatting,
Hinging, Lunging, Jumping, Slow Roll
Running and Standing. Practice smooth and controlled
Helps to correct Pronation
Distortion Syndrome, Buttwink, Joint Articulation Breathe deeply with an
Glute Amnesia Syndrome, Slowly Flex/Extend the Knee in emphasis on the Exhalation.
Sway Back, Asymmetrical slow, smooth and controlled
Weight-Shifts, and improves movements while applying
static posture and dynamic pressure to a sensitive area 15-
alignment. 30 seconds.

tissue recovery and
regeneration.

GROIN AND LEG WITH VARIOUS TECHNIQUES

FOAM ROLLING THE ADDUCTORS WITH JOINT ARTICULATION
FOAM ROLLING THE BICEPS FEMORIS (LATERAL HAMSTRING)
FOAM ROLLING THE QUADRICEPSWITH JOINT ARTICULATION

FOAM ROLLING
FOAM ROLLING THE POPLITEUS

POSTERIOR KNEE
Benefits: Select Exercise RX: Slow Roll

Improve the arthrokinematics Hold and Release Smooth and controlled rolls for
(joint function) of the Knee and Apply pressure to sensitive 15-30 seconds.
helps to prevent Valgus Knee area for 5-30 seconds or until
Movement, Pronation Distortion sensitivity dissipates. Breathe deeply with an
Syndrome and ACL injuries. emphasis on the Exhalation.
Include Oscillations
Improves Movement Quality in Turn the Knee every 2-3 Foam Rolling promotes post-
Squatting, Hinging, Lunging, seconds for 15-30 seconds. exercise soft tissue recovery,
Jumping, Running and and regeneration.
Standing.

FOAM ROLLING
FOAM ROLLING THE GASTROCNEMIUS AND SOLEUS

WITH OSCILLATIONS AND JOINT ARTICULATION
CALF

of Ankle, Knee and Gait Cycle. Apply pressure to sensitive
Improves force transfer and sensitivity dissipates.
coordination from the Hip
through the Ankle/Foot and into Include Oscillations
the Ground, which translates to Turn the Calf every 2-3
increased Movement Quality in seconds for 15-30 seconds.
Jumping, Running, and Slow Roll Breathe deeply with an
Standing. Practice smooth and controlled emphasis on the Exhalation.
Helps to correct Glute Amnesia Activation: Quick Rolls
Syndrome, Sway Back, Joint Articulation Use the Quick Roll technique
Asymmetrical Weight-Shifts, Slowly Flex/Extend and Circle for 15-30 seconds to stimulate
and improves static posture the Ankle/Foot in slow, smooth the proprioception before
and dynamic alignment. and controlled movements exercising to contribute to force
while applying pressure to a production, balance and Ankle
Promotes post-exercises, soft sensitive area 15-30 seconds. Stability.
tissue recovery, and
regeneration.

FOAM ROLLING
FOAM ROLLING THE PERONEALS

LATERAL CALF

through the Ankle/Foot and into Include Oscillations
the Ground, which translates to Turn the Calf every 2-3
increased Movement Quality in seconds for 15-30 seconds.
Jumping, Running, and Slow Roll
Standing. Practice smooth and controlled
Distortion Syndrome, Glute Joint Articulation Breathe deeply with an
Amnesia Syndrome, Sway Slowly Flex/Extend and Circle emphasis on the Exhalation.
Back, Asymmetrical Weight- the Ankle/Foot in slow, smooth
Shifts, and improves static and controlled movements
posture and dynamic while applying pressure to a
alignment. sensitive area 15-30 seconds.
Promotes post-exercises soft

tissue recovery and
regeneration.

ROLLING WITH A
BALL
Things to Know- Hold pressure over a sensitive spot within
Before getting started, it is important to targeted area and articulate the corresponding
understand how to effectively roll with a ball. joint for 15-30 seconds or until the sensitivity in
Here are some recommended techniques: the tissue dissipates.
Effective Techniques for Rolling with Slow Roll

a Ball In this technique, the individual will slowly roll
Hold and Release over a sensitive area in an attempt to drain
Articulate the Joint blood from the tissue and pull out metabolic
Slow Roll waste that may be contributing to the formation
Quick Roll of a Trigger Point. At the same time, the Slow
Oscillating Roll will help to improve circulation to the area
Rotating (New) and allow the increased blood flow to provide
more oxygen and nutrients to the affected area,
Hold and Release all of which can help create the release of
In this technique, an individual will use a ball to Trigger Point and lengthen the tissue.
place pressure on a particular area of tissue
where a knot of Myofascial Trigger Point exists. Perform several Slow Rolls in a smooth and
This technique is very similar to both Swedish deliberate fashion over the affected area for
Massage and Acupressure techniques. The approximately 30 seconds or until the Trigger
technique utilizes pressure to stimulate Point releases.
mechanoreceptors within the soft tissue that will
communicate signals to the corresponding Motor Quick Roll
Neurons commanding the release of the Trigger In this technique, the individual practices several
Point or knot. smooth and quick rolls of pressure over a
targeted area in an attempt to stimulate the
Hold pressure over a sensitive spot within proprioception and mechanoreceptors within the
targeted area for 5-30 seconds or until the tissue in order to help increase neuromuscular
sensation dissipates and the corresponding activity in the area, which can consequentially
Trigger Point releases. improve blood flow and increase flexibility.
However, Quick Rolls can be ineffective in
Articulate the Joint regards to releasing Trigger Points or breaking
In this technique, the individual will place up adhesions. This technique is very effective in
pressure over a sensitive area just as in the increasing blood flow as well as stimulating the
Hold and Release technique. Then the individual tissue and is recommended to be used as a
will slowly articulate the corresponding joint. complimentary technique to the Slow Roll.
Articulate refers to moving the joint, i.e. flexing
and extending or rotating the individual joint. For To stimulate and help activate the soft tissue,
example, when the individual holds pressure on perform several Quick Rolls over a targeted area
the calf muscles, the next step is to flex and in a smooth and deliberate fashion for 15-30
extend or rotate the ankle. The movement at the seconds.
joint causes the targeted tissue to lengthen and
contract under pressure, which will help to break Oscillating
up Trigger Points as well as clear out or This technique is similar to and can be
separate adhesions in the area. combined with the Slow Roll and Quick Roll. In
this technique, the individual practices several
PreHab Exercise eBook for Soft Tissue Therapy

81

ROLLING WITH A BALL
smooth rolls over a targeted area and then that the pressure increases in magnitude, the
begins to intermittently pause and oscillate larger of a sensation will be emitted through the
(rotate) from side to side across the striations soft tissue. The magnitude of pressure in soft
(alignment of muscle fibers) at several different tissue therapy is similar to the volume of one’s
positions. This oscillation effect will redirect voice in a large auditorium. The louder the voice,
pressure across the cells of the soft tissue in the more sound can be heard echoing in the
accordance to a massage technique called auditorium. At the same time, a very well trained
Cross-Fibering. Cross-Fibering uses pressure to voice can make a whisper heard throughout the
widen and separate soft tissue cells. This will entire auditorium.
help extract metabolic waste from the cells,
increase blood flow and oxygen to the cells that Sensitivity
will release Trigger Points. Additionally, the As noted above, louder and harder are not
lateral direction of the oscillation force has the always better and this is especially true in soft
potential of dislodging fibrin and collagen fibers tissue therapy because each person has a
that make up adhesions in the soft tissue. different tolerance level for pain and discomfort.
While a greater magnitude of pressure will
Perform several smooth and controlled create a physiological reaction in more tissue, all
Oscillations going across the striations of the of that gain can be lost if the individual cannot
soft tissue while rolling over a sensitivity spot tolerate that level of pressure. Many people can
within targeted area for approximately 15-30 and will tense their soft tissue in form of
seconds. protection against a pressure that exceeds their
sensitivity threshold. Therefore, it is more
Rotating (New) effective to use a soft tissue therapy tool that
This technique is very similar to Oscillating creates a magnitude of pressure that is tolerable
except a change in direction. In this technique, by the individual.
the individual will apply pressure in a twisting
fashion to a targeted area. More specifically, the Use a type of ball that is dense enough to elicit a
individual will rotate the ball while also pressing physiological change in the soft tissue without
the object into the tissue. The consequences are creating unnecessary tension in the tissue from
the same as oscillating; it will improve blood flow exceeding the individual’s sensitivity threshold.
to the affected area, remove metabolic waste
and even dislodge possible adhesions. Balls According to Density:
Foam Ball
Perform numerous Rotations while applying Tennis Ball
pressure to a targeted area for approximately 30 Massage Ball
seconds. Lacrosse, Softball or Golf ball
Types of Rolling Balls Note, the firmness and pressure of each of

Next, it’s important to understand the these balls can also be modified and regulated
characteristics of different rolling balls in regards by the way in which the individual positions his
to density and sensitivity. or her body over the roller.
Density Matters Remember to Breathe

Each kind of ball has a specific density, which It is extremely important to remember to breathe
dictates the magnitude of pressure that can be with an emphasis on large exhalations when
applied to the soft tissue body. The harder the practicing soft tissue therapy in order help
ball is, the greater amount of pressure can be stimulate the Parasympathetic Nervous System
used in rolling. The magnitude of pressure will and change more beneficial changes in the soft
have a major impact in regards to the tissue.
physiological reaction in the tissue. The more

ROLLING WITH A BALL

ROLLING WITH A BALL
ROLLING THE PLANTAR FASCIA AND INTRINSIC FOOT MUSCLES

FOOT

of Foot, Ankle and Gait Cycle. Apply pressure to sensitive
coordination through the Ankle
and Foot into the Ground, Include Oscillations
which translates to increased Turn the Foot every 2-3
Movement Quality in Squatting, seconds for 15-30 seconds.
Hinging, Lunging, Jumping,
Running, Standing and Single- Slow Roll
Leg Stability. Practice smooth and controlled
Distortion Syndrome, Glute Joint Articulation Breathe deeply with an
Amnesia Syndrome, Sway Slowly Flex/Extend the Toes emphasis on the Exhalation.
Back, Asymmetrical Weight- and Curl the Foot in slow,
Shifts, Knee Pain, IT Band smooth and controlled Activation: Quick Rolls
Syndrome, Lower Cross movements while applying Use the Quick Roll technique
Syndrome, and improves static pressure to a sensitive area 15- for 15-30 seconds to stimulate
posture and dynamic 30 seconds. the proprioception before
alignment. exercising to contribute to force
production, balance and
Promotes post-exercises soft Ankle/Foot Stability.
tissue recovery and
regeneration.

ROLLING WITH A BALL
ROLLING THE FOOT WITH A BALL IN DIFFERENT POSITIONS

ILLUSTRATION OF THE FOOT TRIPOD

ROLLING WITH A BALL
ROLLING THE PERONEALS WITH A BALL

LATERAL CALF

through the Ankle/Foot and into Slow Roll
the Ground, which translates to Practice smooth and controlled
increased Movement Quality in rolls for 15-30 seconds.
Jumping, Running, and Include Oscillations & Rotations
Standing. Vary the direction of the ball
rolling to include circular and
Helps to correct Pronation perpendicular movements
Distortion Syndrome, Glute across the target area for 15-30 Breathe deeply with an
Amnesia Syndrome, Sway seconds. emphasis on the Exhalation.
Back, Asymmetrical Weight-
Shifts, and improves static Joint Articulation
posture and dynamic Slowly Flex/Extend the Toes,
alignment. Ankle or Foot in slow, smooth
and controlled movements
Promotes post-exercise soft while applying pressure to a
tissue recovery and sensitive area 15-30 seconds.
regeneration.

ROLLING WITH A BALL
ROLLING THE POSTERIOR TIBIALIS WITH A BALL

INTERIOR CALF AND FOOT

Jumping, Running, and Include Oscillations & Rotations
Distortion Syndrome, Valgus across the target area for 15-30 Breathe deeply with an
Knee, Glute Amnesia seconds. emphasis on the Exhalation.
Syndrome, Sway Back,
Asymmetrical Weight-Shifts, Joint Articulation
and improves static posture Slowly Flex/Extend the Toes,
and dynamic alignment. Ankle or Foot in slow, smooth
and controlled movements
Promotes post-exercises, soft while applying pressure to a
tissue recovery, and sensitive area 15-30 seconds.
regeneration.

ROLLING WITH A BALL
ROLLING THE GASTROCNEMIUS, SOLEUS AND PERONEALS

CALF

Jumping, Running and Include Oscillations & Rotations
Distortion Syndrome, Valgus across the target area for 15-30 Breathe deeply with an
Knee, Glute Amnesia seconds. emphasis on the Exhalation.
Syndrome, Sway Back, Knee
Pain, Asymmetrical Weight- Joint Articulation
Shifts, and improves static Slowly Flex/Extend and Circle
posture and dynamic the Ankle/Foot in slow, smooth
alignment. and controlled movements
while applying pressure to a
Promotes post-exercise soft sensitive area 15-30 seconds.
tissue recovery and
regeneration.

ROLLING WITH A BALL

ROLLING WITH A BALL
ROLLING THE HAMSTRING COMPLEX WITH A BALL

POSTERIOR LEG

of the Posterior Chain, Apply pressure to sensitive
especially at the Knee, and Gait area for 5-30 seconds or until
Cycle. sensitivity dissipates.
Accelerates force transfer Slow Roll

through the Posterior Chain Practice smooth and controlled
and improves stability and rolls for 15-30 seconds.
coordination at the Hip, which
translates to increased Include Oscillations & Rotations
Movement Quality in Squatting, Vary the direction of the ball
Hinging, Lunging, Jumping, rolling to include circular and
Running and Standing. perpendicular movements
across the target area for 15-30 Breathe deeply with an
Helps to correct Pronation seconds. emphasis on the Exhalation.
Distortion Syndrome, Valgus
Knee, Quad Dominance, Sway Joint Articulation
Back, Knee Pain, Asymmetrical Slowly Flex/Extend the Knee in
Weight-Shifts, and improves slow, smooth and controlled
static posture and dynamic movements while applying
alignment. pressure to a sensitive area 15-
30 seconds.
tissue recovery and
regeneration.

ROLLING WITH A BALL
ROLLING THE HAMSTRINGS – EMPHASIS ON THE BICEPS FEMORIS

ROLLING WITH A BALL
ROLLING THE VASTUS LATERALIS AND ILIOTIBIAL BAND

LATERAL LEG AND KNEE

Improves the tracking of the Hold and Release
Patellofemoral (Knee) Joint and Apply pressure to sensitive
increases mechanical efficiency area for 5-30 seconds or until
in Lower Body Centric sensitivity dissipates.
activities, including Squatting,
Lunging, Jumping and Running. Slow Roll
Pain Syndrome (Knee Pain),
Patellofemoral Tracking Include Oscillations & Rotations
Disorder (Knee), IT Band Vary the direction of the ball
Syndrome, Pronation Distortion rolling to include circular and
Syndrome, Valgus Knee, Quad perpendicular movements
Dominance, Asymmetrical across the target area for 15-30 Breathe deeply with an
Weight-Shifts, Sway Back and seconds. emphasis on the Exhalation.
improves static posture and
dynamic alignment. Joint Articulation
Slowly Flex/Extend the Knee in
Promotes post-exercise soft slow, smooth and controlled
tissue recovery and movements while applying
regeneration. pressure to a sensitive area 15-
30 seconds.

ROLLING WITH A BALL
ROLLING THE QUADRICEPS WITH A BALL

ANTERIOR LEG AND KNEE

in Lower Body Centric sensitivity dissipates.
activities, including Squatting,
Lunging, Jumping and Running. Slow Roll
Patellofemoral Tracking Include Oscillations & Rotations
Disorder (Knee), IT Band Vary the direction of the ball
Syndrome, Pronation Distortion rolling to include circular and
Syndrome, Valgus Knee, Quad perpendicular movements
Dominance, Lower Cross across the target area for 15-30 Breathe deeply with an
Syndrome, Asymmetrical seconds. emphasis on the Exhalation.
Weight-Shifts, Sway Back, and
improves static posture and Joint Articulation
dynamic alignment. Slowly Flex/Extend the Knee in
slow, smooth and controlled
Promotes post-exercise soft movements while applying
tissue recovery and pressure to a sensitive area 15-
regeneration. 30 seconds.

ROLLING WITH A BALL
ROLLING THE ADDUCTOR COMPLEX WITH A BALL

MEDIAL LEG AND GROIN

in Hip Extension, External Apply pressure to sensitive
Rotation and Abduction. area for 5-30 seconds or until
Improves the Mobility of the
Hip, which increases Slow Roll
mechanical efficiency in Smooth and controlled rolls for
Squatting, Lunging, Jumping 15-30 seconds.
and Running.
Include Oscillations & Rotations
Helps to correct Patellofemoral Vary the direction of the ball
Pain Syndrome (Knee Pain), rolling to include circular and
Patellofemoral Tracking perpendicular movements
Disorder (Knee), IT Band across the target area for 15-30 Breathe deeply with an
Syndrome, Pronation Distortion seconds. emphasis on the Exhalation.
Syndrome, Valgus Knee, Sway
Back, Asymmetrical Weight- Joint Articulation
Shifts, and improves static Slowly Flex/Extend the Knee in
posture and dynamic slow, smooth and controlled
alignment. movements while applying
pressure to a sensitive area 15-
Promotes post-exercises, soft 30 seconds.
tissue recovery, and
regeneration.

ROLLING WITH A BALL
ROLLING THE TENSOR FASCIAE LATAE (TFL) WITH A BALL

SUPERFICIAL HIP FLEXOR

in Hip Extension, Apply pressure to sensitive
Internal/External Rotation, and area for 5-30 seconds or until
Adduction. sensitivity dissipates.
Improves the Mobility of the Slow Roll

Hip, which increases Practice smooth and controlled
mechanical efficiency in rolls for 15-30 seconds.
Squatting, Lunging, Jumping
and Running. Include Oscillations & Rotations
Vary the direction of the ball
Helps to correct IT Band rolling to include circular and
Syndrome, Low Back Pain, perpendicular movements
Patellofemoral Pain Syndrome across the target area for 15-30 Breathe deeply with an
(Knee Pain), Patellofemoral seconds. emphasis on the Exhalation.
Tracking Disorder (Knee),
Pronation Distortion Syndrome, Joint Articulation Promotes post-exercise soft
Lower Cross Syndrome, Quad Slowly Internally/Externally tissue recovery and
Dominance, Sway Back, Rotate the Femur (Thigh) Bone regeneration..
Asymmetrical Weight-Shifts, in slow, smooth and controlled
and improves static posture movements while applying
and dynamic alignment. pressure to a sensitive area 15-
30 seconds.

ROLLING WITH A BALL
ROLLING THE PSOAS WITH A BALL

DEEP HIP FLEXORS

Internal/External Rotation and area for 5-30 seconds or until
Improves the Mobility and Slow Roll

Stability of the Hip, which Practice smooth and controlled
increases mechanical efficiency rolls for 15-30 seconds.
in force transfer throughout the
entire body and also directly Include Oscillations & Rotations
affects Squatting, Lunging, Vary the direction of the ball
Jumping and Running. rolling to include circular and
perpendicular movements
Helps to correct Low Back across the target area for 15-30 Breathe deeply with an
Pain, Lower Cross Syndrome, seconds. emphasis on the Exhalation.
Quad Dominance, Sway Back, Joint Articulation
Asymmetrical Weight-Shifts, Slowly Internally/Externally
and improves static posture Rotate the Femur (Thigh) Bone
and dynamic alignment. in slow, smooth and controlled
movements while applying
Promotes post-exercise soft pressure to a sensitive area 15-
tissue recovery and 30 seconds.
regeneration.

ROLLING WITH A BALL
ROLLING THE GLUTEUS COMPLEX WITH A BALL

POSTERIOR HIP

in Hip Internal/External Apply pressure to sensitive
Rotation, Flexion, Extension, area for 5-30 seconds or until
Abduction and Adduction. sensitivity dissipates.

Stability of the Hip, which Practice smooth and controlled
entire body and also directly Include Oscillations & Rotations
affects Squatting, Lunging, Vary the direction of the ball
Jumping and Running. rolling to include circular and
Helps to correct Low Back across the target area for 15-30 Breathe deeply with an
Pain, Lower Cross Syndrome, seconds. emphasis on the Exhalation.
Quad Dominance, Sway Back, Joint Articulation
Asymmetrical Weight-Shifts, Slowly Internally/Externally
and improves static posture Rotate and/or Abduct/Adduct
and dynamic alignment. the Femur (Thigh) Bone in
slow, smooth and controlled
Promotes post-exercise soft movements while applying
tissue recovery and pressure to a sensitive area 15-
regeneration. 30 seconds.

ROLLING WITH A BALL
ROLLING THE GLUTEUS COMPLEX AND PIRIFORMIS WITH A BALL


ROLLING WITH A BALL
ROLLING THE LATISSIMUS DORSI AND TERES MAJOR WITH A BALL

BACK AND SHOULDERS

in the Thoracic Spine (Torso) Apply pressure to sensitive
and Shoulders. area for 5-30 seconds or until
Improves the Mobility and
Stability of the Shoulder, which Slow Roll
increases mechanical efficiency Practice smooth and controlled
in force transfer through the rolls for 15-30 seconds.
Thoracic Spine (Torso) and
Arms. Also, assists directly in Include Oscillations & Rotations
Pushing, Pulling, Throwing, and Vary the direction of the ball
Overhead movements. rolling to include circular and
Helps to correct Upper Cross across the target area for 15-30 Breathe deeply with an
Syndrome, Excessive seconds. emphasis on the Exhalation.
Kyphosis, Shoulder
Impingement, Rounded Joint Articulation
Shoulders, Low Back Pain, Slowly Internally/Externally
Lower Cross Syndrome, Sway Rotate and/or Flex/Extend the
Back, Uneven Shoulders, and Humerus (Arm) Bone as well as
improves static posture and Retract/Protract and Rotate the
dynamic alignment. Scapula in slow, smooth and
controlled movements while
Promotes post-exercise soft applying pressure to a sensitive
tissue recovery and area 15-30 seconds.
regeneration.

ROLLING WITH A BALL
ROLLING THE RHOMBOIDS & LOWER TO MID- TRAPEZIUS


Arms. Also, increases Spinal Include Oscillations & Rotations
Flexion, Extension and Rotation Vary the direction of the ball
as well as improves all rolling to include circular and
Throwing, Pushing, Pulling, and perpendicular movements
Overhead movements. across the target area for 15-30 Breathe deeply with an
seconds. emphasis on the Exhalation.
Helps to correct Upper Cross
Syndrome, Excessive Joint Articulation
Kyphosis, Shoulder Slowly Internally/Externally
Impingement, Rounded Rotate and/or Flex/Extend the
Shoulders, Low Back Pain, Humerus (Arm) Bone as well as
Lower Cross Syndrome, Sway Retract/Protract and Rotate the
Back, Uneven Shoulders, and Scapula in slow, smooth and
improves static posture and controlled movements while
dynamic alignment. applying pressure to a sensitive
area 15-30 seconds.
tissue recovery and
regeneration.

ROLLING WITH A BALL
ROLLING THE RHOMBOIDS & LOWER TO MID- TRAPEZIUS

INCLUDING JOINT ARTICULATION OF THE SHOULDER AND ARM
THORACIC SPINE, BACK AND SHOULDER

ROLLING WITH A BALL
ROLLING THE POSTERIOR DELTOID, TERES MINOR &

SUPRASPINATUS (SHOULDER) INCLUDING JOINT ARTICULATION
POSTERIOR ROTATOR CUFF AND SHOULDER

in the Shoulder, including Apply pressure to sensitive
Internal and External Rotation. area for 5-30 seconds or until
Arms. Also, improves all Include Oscillations & Rotations
Throwing, Pushing, Pulling, and Vary the direction of the ball
Contributes to an increase in perpendicular movements
accuracy for Throwing as well. across the target area for 15-30 Breathe deeply with an
seconds. emphasis on the Exhalation.
Helps to correct Rounded
Shoulders, Uneven Shoulders, Joint Articulation
Upper Cross Syndrome, Slowly Internally/Externally
Shoulder Impingement, and Rotate and/or Adduct/Abduct
improves static posture and the Humerus (Arm) Bone as
dynamic alignment. well as Elevate/Depress and
Rotate the Scapula in slow,
Promotes post-exercise soft smooth, and controlled
30 seconds.

ROLLING WITH A BALL
ROLLING THE PECTORALIS COMPLEX WITH A BALL

CHEST AND SHOULDER

and Shoulder. area for 5-30 seconds or until
Throwing, Pushing, Pulling, Vary the direction of the ball
Rowing and Overhead rolling to include circular and
movements. perpendicular movements
Helps to correct Upper Cross seconds. emphasis on the Exhalation.
Syndrome, Rounded
Shoulders, Excessive Joint Articulation
Kyphosis, Forward Head Slowly Internally/Externally
Posture, Elevated Shoulders, Rotate and/or Adduct/Abduct
Uneven Shoulders, Shoulder the Humerus (Arm) Bone as
Impingement, and improves well as Elevate/Depress and
static posture and dynamic Rotate the Scapula in slow,
alignment. smooth, and controlled
regeneration.

ROLLING WITH A BALL
ROLLING THE ERECTOR SPINAE WITH THE ‘PEANUT’

BACK AND SPINE

Stability of the Thoracic Spine Slow Roll
(Torso) and Shoulder, which Practice smooth and controlled
entire body. Also, improves Include Oscillations & Rotations
Spinal Flexion, Extension and Vary the direction of the ball
Rotation, as well as directly rolling to include circular and
effects all Throwing, Pushing, perpendicular movements
Pulling, Rowing, and Overhead across the target area for 15-30 Breathe deeply with an
movements. seconds. emphasis on the Exhalation.
Helps to correct Upper Cross Joint Articulation Promotes post-exercise soft

Syndrome, Rounded Slowly Extend/Flex and/or tissue recovery and
Shoulders, Excessive Rotate the Torso (Spine) as regeneration.
Kyphosis, Forward Head well as Elevate/Depress and
Posture, Lower Cross Rotate the Scapula in slow,
Syndrome, Asymmetrical smooth, and controlled
Weight-Shift, and improves movements while applying
static posture and dynamic pressure to a sensitive area 15-
alignment. 30 seconds.

ROLLING WITH A BALL
Rolling with multiple balls is a simple progression of all of the previous rolling techniques.

ROLLING WITH A BALL
ROLLING THE TRAPEZIUS AGAINST THE WALL

SHOULDERS, BACK, CERVICAL AND THORACIC SPINE

in the Spine (Torso/Neck) and Apply pressure to sensitive
Shoulder Girdle. area for 5-30 seconds or until
Stability of the Thoracic (Torso) Slow Roll
and Cervical (Neck) Spines and Practice smooth and controlled
the Shoulder Girdle, which rolls for 15-30 seconds.
increases mechanical efficiency
in force transfer throughout the Include Oscillations & Rotations
entire body. Also, improves Vary the direction of the ball
Spinal Flexion, Extension and rolling to include circular and
Rotation, as well as directly perpendicular movements
effects all Throwing, Pushing, across the target area for 15-30 Breathe deeply with an
Pulling, Rowing, and Overhead seconds. emphasis on the Exhalation.
movements.
Joint Articulation Promotes post-exercise soft
Helps to correct Upper Cross Slowly Extend/Flex and/or tissue recovery and
Syndrome, Excessive Rotate the Spine Torso and regeneration.
Kyphosis, Forward Head Neck as well as
Posture, Elevated Shoulders, Elevate/Depress and Rotate
Uneven Shoulders, Shoulder the Scapula in slow, smooth,
Impingement, and improves and controlled movements
static posture and dynamic while applying pressure to a
alignment. sensitive area 15-30 seconds.

ROLLING WITH A BALL
ROLLING THE SCALENES, TRAPEZIUS AND PECTORALS

FIRST RIB, SHOULDERS AND NECK
Mobilization of the Soft Tissue connecting to the First Rib will increase the Mobility through the Shoulders
and Thoracic Spine as well as improve an individual’s capacity to breathe.

in the Cervical Spine Apply pressure to sensitive
(Neck/Head) and Shoulder. area for 5-30 seconds or until
Stability of the Spine (Neck) Slow Roll
and Shoulder, which increases Smooth and controlled rolls for
mechanical efficiency in force 15-30 seconds.
transfer through the body. Also,
assists in improving Throwing, Include Oscillations & Rotations
Pushing, Pulling, Rowing, and Vary the direction of the ball
Helps to correct Forward Head across the target area for 15-30 Breathe deeply with an
Posture, Upper Cross seconds. emphasis on the Exhalation.
Syndrome, Excessive
Kyphosis, Elevated Shoulders, Joint Articulation
Uneven Shoulders, Shoulder Slowly Protract/Retract and/or
Impingement, and improves Elevate/Depress the Scapula
static posture and dynamic and Shoulders as well as
alignment. Rotate and/or Flex/Extend the
Humerus (Arm) in slow,
Promotes post-exercise soft smooth, and controlled
30 seconds.

ROLLING WITH A BALL
ADDITONAL ROLLING TECHNIQUES AGAINST THE WALL
ROLLING THE SUBOCCIPITAL TRIANGLE, TRAPEZIUS & DELTOIDS

HEAD, NECK AND SHOULDERS

ROLLING WITH A BALL
ROLLING THE PECTORALIS COMPLEX AGAINST THE WALL

CHEST AND SHOULDER

Throwing, Pushing, Pulling, Vary the direction of the ball
Rowing, and Overhead rolling to include circular and
movements. perpendicular movements
Helps to correct Upper Cross seconds. emphasis on the Exhalation.
Syndrome, Rounded
Shoulders, Excessive Joint Articulation
Kyphosis, Forward Head Slowly Rotate, Protract/Retract
Posture, Elevated Shoulders, and/or Elevate/Depress the
Uneven Shoulders, Shoulder Scapula as well as
Impingement, and improves Internally/Externally Rotate the
static posture and dynamic Shoulder in slow, smooth, and
alignment. controlled movements while
applying pressure to a sensitive
Promotes post-exercise soft area 15-30 seconds.
tissue recovery and
regeneration.

ROLLING WITH A BALL
ROLLING THE BICEPS AND TRICEPS WITH A BALL

ARMS

in the Elbow and Shoulder. Apply pressure to sensitive
Improves the Mobility and sensitivity dissipates.
Strength of the Shoulder and
Arms, and will also assist in Slow Roll
improving mechanical efficiency Practice smooth and controlled
in Throwing, Pushing, Pulling, rolls for 15-30 seconds.
and Overhead movements.
Include Oscillations & Rotations
Contribute to more accuracy in Vary the direction of the ball
Throwing movements. rolling to include circular and
Helps to correct Upper Cross across the target area for 15-30 Breathe deeply with an
Syndrome, Excessive seconds. emphasis on the Exhalation.
Kyphosis, Elevated Shoulders,
Shoulder Impingement, and Joint Articulation
improves static posture and Slowly Flex/Extend the Elbow
dynamic alignment. in slow, smooth and controlled
regeneration.

ROLLING WITH A BALL
ROLLING THE FOREARM WITH A BALL - SUPINATED & PRONTATED

FOREARM

in the Elbow and Wrist. Apply pressure to sensitive
Strength of the Wrist and Arms,
and will also assist in improving Slow Roll
mechanical efficiency in Practice smooth and controlled
Throwing, Pushing, Pulling, and rolls for 15-30 seconds.
Overhead movements.
Contributes to more accuracy in Include Oscillations & Rotations
Throwing movements. Vary the direction of the ball
Helps to correct Tennis Elbow perpendicular movements
and Tendonitis as well as across the target area for 15-30 Breathe deeply with an
improving static posture and seconds. emphasis on the Exhalation
dynamic alignment.
Joint Articulation
Promotes post-exercise soft Slowly Flex/Extend and Rotate
tissue recovery and the Wrist in slow, smooth and
regeneration. controlled movements while
applying pressure to a sensitive
area 15-30 seconds.

BARBELL ROLLING


112

BARBELL ROLLING

BARBELL ROLLING
BARBELL ROLLING THE BICEPS

ARM

improving mechanical efficiency Smooth and controlled rolls for
in Throwing, Pushing, Pulling, 15-30 seconds.
Joint Articulation
Contribute to more accuracy in Slowly Flex/Extend the Elbow
Throwing movements. and/or Rotate the Humerus
(Arm) in the Shoulder Socket in
Helps to correct Upper Cross slow, smooth, and controlled Breathe deeply with an
Syndrome, Excessive movements while applying emphasis on the Exhalation.
Kyphosis, Elevated Shoulders, pressure to a sensitive area 15-
Shoulder Impingement, and 30 seconds. Promotes post-exercise soft
improves static posture and tissue recovery and
dynamic alignment. regeneration.
BARBELL ROLLING THE PECTORALIS COMPLEX

CHEST AND SHOULDERS

Arms. Also, improves all Joint Articulation
Throwing, Pushing, Pulling, Slowly Rotate, Abduct/Adduct,
Rowing, and Overhead and Flex/Extend the Shoulder
movements. in slow, smooth, and controlled
movements while applying Breathe deeply with an
Helps to correct Upper Cross pressure to a sensitive area 15- emphasis on the Exhalation.
Syndrome, Rounded 30 seconds.
Shoulders, Excessive Promotes post-exercise soft
Kyphosis, Shoulder tissue recovery and
Impingement, Uneven regeneration.
Shoulders, and improves static
posture and dynamic
alignment.

BARBELL ROLLING

BARBELL ROLLING
BARBELL ROLLING THE QUADRICEPS

ANTERIOR LEG

in many movements, including sensitivity dissipates.
and Running. Slow Roll
Patellofemoral Tracking Joint Articulation
Disorder (Knee), IT Band Slowly Flex/Extend the Knee
Syndrome, Quad Dominance, and/or Rotate the Femur
Pronation Distortion Syndrome, (Thigh) Bone in slow, smooth,
Valgus Knee, Lower Cross and controlled movements Breathe deeply with an
Syndrome, Asymmetrical while applying pressure to a emphasis on the Exhalation.
Weight-Shifts, Sway Back, and sensitive area 15-30 seconds.
improves static posture and Promotes post-exercise soft
dynamic alignment. tissue recovery and
regeneration.
Exercise Illustration on next Page

BARBELL ROLLING

BARBELL ROLLING
BARBELL ROLLING THE ADDUCTOR COMPLEX

GROIN

in Hip Extension, External Apply pressure to sensitive
Rotation, and Abduction. area for 5-30 seconds or until
Improves the Mobility of the
Hip, which increases Slow Roll
mechanical efficiency in Practice smooth and controlled
movements that include rolls for 15-30 seconds.
and Running. Joint Articulation
Slowly Flex/Extend the Knee
Helps to correct Valgus Knee, and/or Rotate the Femur
Pronation Distortion Syndrome, (Thigh) Bone in slow, smooth,
Patellofemoral Pain Syndrome and controlled movements Breathe deeply with an
(Knee Pain), Patellofemoral while applying pressure to a emphasis on the Exhalation.
Tracking Disorder (Knee), IT sensitive area 15-30 seconds.
Band Syndrome, Sway Back, Promotes post-exercise soft
Asymmetrical Weight-Shifts, tissue recovery and
and improves static posture regeneration.
and dynamic alignment.

BARBELL ROLLING
BARBELL ROLLING THE TENSOR FASCIAE LATAE

SUPERFICIAL HIP FLEXORS

Internal/External Rotation and area for 5-30 seconds or until
Improves the Mobility of the Slow Roll

Hip, and increases the Practice smooth and controlled
movement efficiency in rolls for 15-30 seconds.
and Running. Joint Articulation
Slowly Rotate the Pelvis and/or
Helps to correct IT Band Flex/Extend the Femur (Thigh)
Syndrome, Low Back Pain, Bone in slow, smooth, and
Lower Cross Syndrome, controlled movements while Breathe deeply with an
Pronation Distortion Syndrome, applying pressure to a sensitive emphasis on the Exhalation.
Quad Dominance, area 15-30 seconds.
Asymmetrical Weight-Shifts Promotes post-exercise soft
Sway Back, Patellofemoral tissue recovery and
Pain Syndrome (Knee Pain), regeneration.
Patellofemoral Tracking
Disorder (Knee), and improves
alignment.

BARBELL ROLLING
BARBELL ROLLING THE SCALENES AND UPPER TRAPEZIUS

SHOULDER AND NECK

in the Thoracic and Cervical Apply pressure to sensitive
Spines (Torso/Neck) and area for 5-30 seconds or until
Shoulders. sensitivity dissipates.

Integration of the Torso, Neck, Practice smooth and controlled
and Shoulder, which increases rolls for 15-30 seconds.
mechanical efficiency in force
transfer through the body. Also, Joint Articulation
assists in improving Throwing, Slowly Protract/Retract and/or
Pushing, Pulling, Rowing and Elevate/Depress the Scapula
Overhead movements. and Shoulders as well as
Rotate and/or Flex/Extend the Breathe deeply with an
Helps to correct Forward Head Cervical Spine (Neck) in slow, emphasis on the Exhalation.
Posture, Upper Cross smooth, and controlled
Syndrome, Excessive movements while applying Promotes post-exercise soft
Kyphosis, Elevated Shoulders, pressure to a sensitive area 15- tissue recovery and
Uneven Shoulders, Shoulder 30 seconds. regeneration.
Impingement, and improves
alignment.
Exercise Illustration on next Page

BARBELL ROLLING

BARBELL ROLLING
BARBELL ROLLING THE LATISSIMUS DORSI AND TERES MAJOR

BACK AND SHOULDER

Integration through the Upper Slow Roll
Body, which leads to increases Practice smooth and controlled
in mechanical efficiency and rolls for 15-30 seconds.
force transfers in all Throwing,
Pushing, Pulling, Rowing and Joint Articulation
Overhead movements. Slowly Protract/Retract and/or
Elevate/Depress the Scapula
Helps to correct Upper Cross and Shoulders as well as
Syndrome, Excessive Rotate and/or Flex/Extend the Breathe deeply with an
Kyphosis, Elevated Shoulders, Humerus (Arm) Bone in slow, emphasis on the Exhalation.
Rounded Shoulders, Uneven smooth, and controlled
Shoulders, Shoulder movements while applying Promotes post-exercise soft
Impingement, and improves pressure to a sensitive area 15- tissue recovery and
static posture and dynamic 30 seconds. regeneration.
alignment.

BARBELL ROLLING
BARBELL ROLLING THE TRICEPS

ARM

improving mechanical efficiency Practice smooth and controlled
in Throwing, Pushing, Pulling, rolls for 15-30 seconds.
Joint Articulation
Contributes to more accuracy in Slowly Flex/Extend the Elbow
Throwing movements. and/or Rotate the Humerus
(Arm) in the Shoulder Socket in
Helps to correct Upper Cross slow, smooth, and controlled Breathe deeply with an
Syndrome, Excessive movements while applying emphasis on the Exhalation.
Kyphosis, Elevated Shoulders, pressure to a sensitive area 15-
Shoulder Impingement, and 30 seconds. Promotes post-exercise soft
improves static posture and tissue recovery and
dynamic alignment. regeneration.

BARBELL ROLLING
BARBELL ROLLING THE HAMSTRING COMPLEX

POSTERIOR LEG

of the Posterior Chain, Apply pressure to sensitive
especially at the Knee, and Gait area for 5-30 seconds or until
Cycle sensitivity dissipates.
Assists force transfer through Slow Roll

the Posterior Chain and Practice smooth and controlled
improves stability, integration, rolls for 15-30 seconds.
and coordination in both the
Knee and hip Complex, which Include Oscillations
translates to increased Rotate the Femur (Thigh) Bone
mechanical efficiency in from side to side while rolling
Squatting, Hinging, Lunging, over the Hamstring. Perform
Jumping, Running and one oscillation every 2-3 Breathe deeply with an
Standing. seconds for 15-30 seconds. emphasis on the Exhalation.
Helps to correct Pronation Joint Articulation Promotes post-exercise soft

Distortion Syndrome, Valgus Slowly Flex/Extend the Knee in tissue recovery and
Knee, Quad Dominance, slow, smooth, and controlled regeneration.
Patellofemoral Pain Syndrome movements while applying
(Knee Pain), Patellofemoral pressure to a sensitive area 15-
Tracking Syndrome, Sway 30 seconds.
Back, Asymmetrical Weight-
Shifts, and improves static
posture and dynamic
alignment.

BARBELL ROLLING
BARBELL ROLLING THE GASTROCNEMIUS, SOLEUS, PERONEALS

AND ACHILLES TENDON

BARBELL ROLLING
BARBELL ROLLING THE GASTROCNEMIUS, SOLEUS, PERONEALS

AND ACHILLES TENDON
CALF

of Ankle, Knee, and Gait Cycle. Apply pressure to sensitive
the Ground, which translates to Smooth and controlled rolls for
increased mechanical efficiency 15-30 seconds.
in Squatting, Hinging, Lunging,
Jumping, Running, and Include Oscillations
Standing. Rotate the Calf from side to
side while rolling. Oscillate
Helps to correct Pronation once every 2-3 seconds for 15-
Distortion Syndrome, Valgus 30 seconds. Breathe deeply with an
Knee, Glute Amnesia emphasis on the Exhalation.
Syndrome, Patellofemoral Joint Articulation
Tracking Syndrome (Knee), Slowly Flex/Extend and Circle Promotes post-exercises soft
Patellofemoral Pain Syndrome the Ankle/Foot in slow, smooth, tissue recovery and
(Knee Pain), Sway Back, and controlled movements regeneration.
Asymmetrical Weight-Shifts, while applying pressure to a
and improves static posture sensitive area 15-30 seconds.
and dynamic alignment.
ROLLING VARIATIONS FOR THE CALF – TOP VIEW


BARBELL ROLLING
BARBELL ROLLING THE PLANTAR FASCIA

FOOT

of Foot, Ankle and Gait Cycle. Apply pressure to sensitive
coordination through the Ankle
and Foot into the Ground, Slow Roll
which translates to increased Smooth and controlled rolls for
mechanical efficiency in 15-30 seconds.
Jumping, Running, Standing, Include Oscillations
and Single-Leg Stability. Turn the Foot every 2-3
Distortion Syndrome, Valgus Joint Articulation Breathe deeply with an
Knee, Lower Cross Syndrome, Slowly Flex/Extend the Toes emphasis on the Exhalation.
Glute Amnesia Syndrome, and Curl the Foot while
Quad Dominance, IT Band applying pressure for 15-30 Promotes post-exercise soft
Syndrome, Patellofemoral Pain seconds. tissue recovery and
Syndrome (Knee), regeneration.
Patellofemoral Tracking Activation: Quick Rolls
Syndrome (Knee), Use the Quick Roll technique
Asymmetrical Weight-Shifts, for 15-30 seconds to stimulate
and improves static posture the proprioception before
and dynamic alignment. exercising.

SELF-MASSAGE
Things to Know- Press and Slide
Before getting started, it is important to In this technique, the individual will use the
understand how to effectively practice Self- hands to press down into the soft tissue and
Massage Here are some recommended then slide through a sensitive area in an attempt
techniques: to drain blood from the tissue and pull out
metabolic waste that may be contributing to the
formation of a Trigger Point. At the same time,
this Press and Slide technique will help to
improve circulation to the area and allow the
increased blood flow to provide more oxygen
EFFECTIVE SELF-MASSAGE TECHNIQUES and nutrients to the affected area, all of which
can help create the release of Trigger Point and
Pressing lengthen the tissue.
Press and Hold
Press and Slide Perform several Press and Slide in a smooth
Press and Twist and deliberate fashion over the affected area for
approximately 30 seconds or until the Trigger
Squeezing Point releases.
Squeeze and Hold
Squeeze and Slide Press and Twist
Squeeze and Twist In this technique, the individual will apply
Squeeze and Cross-Fiber pressure in a twisting fashion to a targeted area.
More specifically, the individual will press the
Raking hands into the tissue and then rotate or twist the
Rake with Fingers hands in order to cause changes to the targeted
Rake Apart with Fingers soft tissue. This Press and Twist technique is
Rake Apart (Cross-Fibering) with Fingers very beneficial as the twisting pressure can
remove metabolic waste and even dislodge
Knuckling possible adhesions and/or scar tissue.
Press and Hold with the Knuckles
Press and Slide with the Knuckles Perform numerous Twists or Rotations while
Press and Twist with the Knuckles applying pressure with the hands to a targeted
Tapping with the Knuckles area for approximately 30 seconds.
Squeeze and Hold

This technique is very similar to Press and Hold
Press and Hold in regards to benefits and prescription. The main
In this technique, an individual will use the difference between the two is the application of
hands to place pressure on a particular area of the techniques. This Squeeze and Hold
tissue where a knot of Myofascial Trigger Point technique requires the hand to be able to wrap
exists. This technique used in both Swedish around the targeted area of soft tissue, which is
Massage and Acupressure massages. The not always possible. The advantage of the
technique utilizes pressure to stimulate Squeeze technique is that the applied pressure
mechanoreceptors within the soft tissue that will can be more concreted and/or applied with a
communicate signals to the corresponding Motor higher degree of accuracy in terms of location.
Neurons commanding the release of the Trigger
Point or knot. The Squeeze techniques work very well on the
following areas of the body: Foot, Calf,
Hold pressure over a sensitive spot within Hamstrings (Thigh), Quadriceps (Thigh),
targeted area for 5-30 seconds or until the Latissimus Dorsi/Teres Major (Back), Deltoids
sensation dissipates and the corresponding (Shoulders), Biceps/Triceps (Arms) and
Trigger Point releases. Trapezius (Neck/Shoulders).

128

SELF-MASSAGE

Hold pressure over a sensitive spot within Raking with the Fingers
targeted area for 5-30 seconds or until the In this technique, the individual practices several
sensation dissipates and the corresponding smooth and quick ‘rakes’ of pressure over a
Trigger Point releases. targeted area in an attempt to stimulate the
proprioception and mechanoreceptors within the
Squeeze and Slide & Squeeze and Twist tissue in order to help increase neuromuscular
Both of these techniques are similar to Press activity in the area, which can consequentially
and Slide and Press and Twist techniques improve blood flow and increase flexibility.
respectively. The only difference, as mentioned These ‘rakes’ are performed with the spread-put
previously, is that the Squeeze technique fingertips, which allows relatively deep
requires the hand to wrap around the targeted penetration due to the narrow width of the
area of the soft tissue, which will help to apply fingertips. This technique is very effective in
pressure more accurately to a specified area. increasing blood flow and ‘raking’ out metabolic
waste that may remain lodged in the soft tissue
Squeeze and Slide: Perform several Press and creating an increased level of stiffness. It is
Slide in a smooth and deliberate fashion over recommended to be use the raking techniques
the affected area for approximately 30 seconds in combination with other techniques.
or until the Trigger Point releases.
Practice several Rakes with the Fingers over a
Squeeze and Twist: Perform numerous Twists targeted area for 15-30 seconds.
or Rotations while applying pressure with the
hands to a targeted area for approximately 30
seconds.
Rake Apart with the Fingers technique called Cross-Fibering. Cross-Fibering

The Rake with Fingers technique can be modify is the act of sliding pressure across the soft
to help improve the effectiveness of the tissue in a direction that is perpendicular to the
technique by changing the direction of the ‘rake.’ striations or pennation of the muscles. The
Instead of just raking in one direction, an muscles and the corresponding connective
individual can rake into opposing directions, tissue, including adhesions and scar tissue, can
which will send different waves of pressure into grow resilient to forces that travel in the same
the soft tissue and also help stimulate more direction of the soft tissue’s pennation or
proprioception and mechanoreceptors in the striations. Conversely, the Cross-Fiber
targeted area. technique will apply force via pressure across
the cells in a direction that the soft tissue has not
Practice Rake Apart with the Fingers over a been customarily conditioned for, which can help
targeted area for 15-30 seconds. to break-up myofascial trigger points (knots) and
even dislodge adhesions and scar tissue.
Rake Apart (Cross-Fiber) with the Fingers
This technique is another various to Raking with Practice Rake Apart with the Fingers over a
the Fingers that incorporates a massage targeted area for 15-30 seconds.

Illustration of the ‘striations’ within the Soft Tissue that are targeted in the Cross-Fiber technique.
Articulate the Joint force via a combination of increased density with

As outlined in the previous sections for foam pressure as compared to the fingers, which is
rolling and rolling with a ball, ‘Articulating the beneficial when dealing with very stiff areas in
Joint’ is another soft tissue therapy technique the soft tissue.
that can be combined with these Self-Massage
techniques. Simply, articulate or move the Knuckles: Self-Massage Techniques
neighboring joint that corresponds with the soft • Press and Hold with the Knuckles
tissue that is being targeted with a Self-Massage • Press and Slide with the Knuckles
technique. Flex/Extend, Abduct/Adduct or • Press and Twist with the Knuckles
Rotate the joint while applying pressure with one • Tapping with the Knuckles
of the aforementioned massage techniques. The
movement at the joint causes the targeted tissue Tapping
to lengthen and contract under pressure, which ‘Tapping’ is a Self-Massage technique that will
will help to break up Trigger Points as well as use a repetitive percussion force, i.e. tapping, to
clear out or separate adhesions in the area. help break-up myofascial trigger points (knots)
and even dislodge adhesions and scar tissue.
Hold pressure over a sensitive spot within Simply tap the knuckles against the targeted
targeted area and articulate the corresponding area of soft tissue in a gentle manner and
joint for 15-30 seconds or until the sensitivity in gradually change location of the tap while
the tissue dissipates. focusing on long exhalations and attempting to
relax. It is recommended to combine tapping
Knuckles: Density Matters with other Self-Massage techniques.
The magnitude of pressure will have a major
impact in regards to the physiological reaction in Gently tap the knuckles over a targeted area of
the tissue. The more that the pressure increases soft tissue for 15-30 seconds.
in magnitude, the larger of a sensation will be
emitted through the soft tissue. Unfortunately,
the hands, specifically the fingers, cannot Remember to Breathe
always provide enough magnitude, i.e. pressure, It is extremely important to remember to breathe
to create the physiological changes that are with an emphasis on large exhalations when
desired. Therefore, using the knuckles can serve practicing soft tissue therapy in order help
as a valuable approach in Self-Massage. stimulate the Parasympathetic Nervous System
and change more beneficial changes in the soft
The use of the knuckles in Self-Massage tissue.
techniques can apply a higher magnitude of

130

SELF-MASSAGE

Illustration of Self-Massage techniques.


SELF-MASSAGE

SELF-MASSAGE: PLANTAR FASCIA & INTRINSIC FOOT MUSCLES

FOOT
Benefits: Recommended Techniques:

Increases the Range of Motion Helps to correct Pronation
of Foot, Ankle and Gait Cycle. Distortion Syndrome, Valgus Press and Hold
Knee, Lower Cross Syndrome, Press and Slide
Improves force transfer and Glute Amnesia Syndrome, Press and Twist
coordination through the Ankle Quad Dominance, IT Band Squeeze and Hold
and Foot into the Ground, Syndrome, Patellofemoral Pain Squeeze and Slide
which translates into increased Syndrome (Knee), Squeeze and Twist
mechanical efficiency in Patellofemoral Tracking Press and Hold – Knuckles
Squatting, Hinging, Lunging, Syndrome (Knee), Press and Slide – Knuckles
Jumping, Running, Standing, Asymmetrical Weight-Shifts, Press and Twist – Knuckles
and Single-Leg Stability. and improves static posture Rake Apart (Cross-Fiber)
and dynamic alignment. Joint Articulation (Toes)
Promotes and accelerates post-
exercise soft tissue recovery, Breathe deeply with an
and regeneration. emphasis on the Exhalation.

SELF-MASSAGE

SELF-MASSAGE: GASTROCNEMIUS, SOLEUS AND PERONEALS

CALF
of Ankle, Knee, and Gait Cycle. Distortion Syndrome, Valgus Press and Hold
Knee, Glute Amnesia Press and Slide
Improves force transfer and Syndrome, Patellofemoral Press and Twist
coordination from the Hip Tracking Syndrome (Knee), Squeeze and Hold
through the Ankle/Foot and into Patellofemoral Pain Syndrome Squeeze and Slide
the Ground, which translates to (Knee Pain), Sway Back, Squeeze and Twist
increased mechanical efficiency Asymmetrical Weight-Shifts, Press and Hold – Knuckles
in Squatting, Hinging, Lunging, and improves static posture Press and Slide – Knuckles
Jumping, Running, and and dynamic alignment. Press and Twist – Knuckles
Standing. Rake with Fingers
Breathe deeply with an Rake Apart (Cross-Fiber)
Promotes and accelerates post- emphasis on the Exhalation. Joint Articulation (Ankle)
exercise soft tissue recovery,
and regeneration.

SELF-MASSAGE

SELF-MASSAGE: POSTERIOR TIBIALIS AND PERONEALS

CALF

of Ankle, Knee, and Gait Cycle. Distortion Syndrome, Valgus Press and Hold
Knee, Glute Amnesia Press and Slide
Improves force transfer and Syndrome, Patellofemoral Press and Twist
coordination from the Hip Tracking Syndrome (Knee), Squeeze and Hold
through the Ankle/Foot and into Patellofemoral Pain Syndrome Squeeze and Slide
the Ground, which translates to (Knee Pain), Sway Back, Squeeze and Twist
increased mechanical efficiency Asymmetrical Weight-Shifts, Press and Hold – Knuckles
in Squatting, Hinging, Lunging, and improves static posture Press and Slide – Knuckles
Jumping, Running, and and dynamic alignment. Press and Twist – Knuckles
Standing. Joint Articulation (Ankle)
Breathe deeply with an
Promotes and accelerates post- emphasis on the Exhalation.
exercise soft tissue recovery,
and regeneration.

SELF-MASSAGE

SELF-MASSAGE THE QUADRICEPS

LEG
Benefits: Helps to correct Patellofemoral Recommended Techniques:

Improves the tracking of the Pain Syndrome (Knee Pain),
Patellofemoral (Knee) Joint and Patellofemoral Tracking Press and Hold
increases mechanical efficiency Disorder (Knee), IT Band Press and Slide
in many movements, including Syndrome, Quad Dominance, Press and Twist
Squatting, Lunging, Jumping Pronation Distortion Syndrome, Squeeze and Hold
and Running. Valgus Knee, Lower Cross Squeeze and Slide
Syndrome, Asymmetrical Squeeze and Twist
Promotes and accelerates post- Weight-Shifts, Sway Back, and Press and Hold – Knuckles
exercise soft tissue recovery, improves static posture and Press and Slide – Knuckles
and regeneration. dynamic alignment. Press and Twist – Knuckles
Rake with Fingers
Breathe deeply with an Rake Apart (Cross-Fiber)
emphasis on the Exhalation. Joint Articulation (Knee/Hip)

SELF-MASSAGE

SELF-MASSAGE: HAMSTRINGS
LEG
Benefits: Helps to correct Pronation Recommended Techniques:

Increases the Range of Motion Distortion Syndrome, Valgus
of the Posterior Chain, Knee, Quad Dominance, Press and Hold
especially at the Knee, and Gait Patellofemoral Pain Syndrome Press and Slide
Cycle (Knee Pain), Patellofemoral Press and Twist
Tracking Syndrome, Sway Squeeze and Hold
Assists force transfer through Back, Asymmetrical Weight- Squeeze and Slide
the Posterior Chain and Shifts, and improves static Squeeze and Twist
improves stability, integration, posture and dynamic Press and Hold – Knuckles
and coordination in both the alignment. Promotes and Press and Slide – Knuckles
Knee and hip Complex, which accelerates post-exercise soft Press and Twist – Knuckles
translates to increased tissue recovery, and Rake with Fingers
mechanical efficiency in regeneration. Rake Apart (Cross-Fiber)
Squatting, Hinging, Lunging, Joint Articulation (Knee/Hip)
Jumping, Running and Breathe deeply with an
Standing. emphasis on the Exhalation.

SELF-MASSAGE

SELF-MASSAGE: GLUTEUS COMPLEX

POSTERIOR HIPS
Benefits: Helps to correct Low Back Recommended Techniques:

Increases the Range of Motion Pain, Lower Cross Syndrome,
in Hip Internal/External Pronation Distortion Syndrome, Press and Hold
Rotation, Flexion, Extension, Quad Dominance, Sway Back, Press and Slide
Abduction and Adduction. Asymmetrical Weight-Shifts, Press and Twist
and improves static posture Squeeze and Hold
Improves the Mobility and and dynamic alignment. Squeeze and Slide
Stability of the Hip, which Promotes and accelerates post- Squeeze and Twist
increases mechanical efficiency exercise soft tissue recovery, Press and Hold – Knuckles
in force transfer throughout the and regeneration. Press and Slide – Knuckles
entire body and also directly Press and Twist – Knuckles
affects Squatting, Lunging, Breathe deeply with an Rake Apart (Cross-Fiber)
Jumping and Running. emphasis on the Exhalation. Joint Articulation (Thigh/Hip)

SELF-MASSAGE

SELF-MASSAGE: PECTORALIS COMPLEX

CHEST
Benefits: Helps to correct Upper Cross Recommended Techniques:

Increases the Range of Motion Syndrome, Rounded
in the Thoracic Spine (Torso) Shoulders, Excessive Squeeze and Hold
and Shoulder. Kyphosis, Shoulder Squeeze and Slide
Impingement, Uneven Squeeze and Twist
Improves the Mobility and Shoulders, and improves static Press and Hold – Knuckles
Stability of the Shoulder, which posture and dynamic Press and Slide – Knuckles
increases mechanical efficiency alignment. Promotes and Press and Twist – Knuckles
in force transfer through the accelerates post-exercise soft Rake
Thoracic Spine (Torso) and tissue recovery, and Rake Apart
Arms. Also, improves all regeneration. Rake Apart (Cross-Fiber)
Throwing, Pushing, Pulling, Joint Articulation (Shoulder)
Rowing, and Overhead Breathe deeply with an
movements. emphasis on the Exhalation.

SELF-MASSAGE

SELF-MASSAGE: LATISSIMUS DORSI AND TERES MAJOR

BACK AND SHOULDER

Increases the Range of Motion Syndrome, Excessive
in the Thoracic Spine (Torso) Kyphosis, Elevated Shoulders, Squeeze and Hold
and Shoulders. Rounded Shoulders, Uneven Squeeze and Slide
Shoulders, Shoulder Squeeze and Twist
Improves the Mobility and Impingement, and improves Press and Hold – Knuckles
Integration through the Upper static posture and dynamic Press and Slide – Knuckles
Body, which leads to increases alignment. Promotes and Press and Twist – Knuckles
in mechanical efficiency and accelerates post-exercise soft Rake
force transfers in all Throwing, tissue recovery, and Rake Apart (Cross-Fiber)
Pushing, Pulling, Rowing and regeneration. Joint Articulation (Shoulder)
Overhead movements.
Breathe deeply with an
emphasis on the Exhalation.

SELF-MASSAGE

SELF-MASSAGE: DELTOIDS
SHOULDER
Benefits: Helps to correct Forward Head Recommended Techniques:

Increases the Range of Motion Posture, Upper Cross Press and Hold
in the Thoracic and Cervical Syndrome, Excessive Press and Slide
Spines (Torso/Neck) and Kyphosis, Elevated Shoulders, Press and Twist
Shoulders. Uneven Shoulders, Shoulder Squeeze and Hold
Impingement, and improves Squeeze and Slide
Improves the Mobility and static posture and dynamic Squeeze and Twist
Integration of the Torso, Neck, alignment. Promotes and Press and Hold – Knuckles
and Shoulder, which increases accelerates post-exercise soft Press and Slide – Knuckles
mechanical efficiency in force tissue recovery, and Press and Twist – Knuckles
transfer through the body. Also, regeneration. Rake
assists in improving Throwing, Rake Apart (Cross-Fiber)
Pushing, Pulling, Rowing and Breathe deeply with an Joint Articulation (Scapula/Arm)
Overhead movements. emphasis on the Exhalation.

SELF-MASSAGE

SELF-MASSAGE: BICEPS AND TRICEPS

ARMS

Increases the Range of Motion Syndrome, Excessive Press and Hold
in the Elbow and Shoulder. Kyphosis, Elevated Shoulders, Press and Slide
Shoulder Impingement, and Press and Twist
Improves the Mobility and improves static posture and Squeeze and Hold
Strength of the Shoulder and dynamic alignment. Promotes Squeeze and Slide
Arms, and will also assist in and accelerates post-exercise Squeeze and Twist
improving mechanical efficiency soft tissue recovery, and Press and Hold – Knuckles
in Throwing, Pushing, Pulling, regeneration. Press and Slide – Knuckles
and Overhead movements. Press and Twist – Knuckles
Contributes to more accuracy in Breathe deeply with an Rake
Throwing movements. emphasis on the Exhalation. Rake Apart (Cross-Fiber)
Joint Articulation (Scapula/Arm)

SELF-MASSAGE

SELF-MASSAGE: UPPER TRAPEZIUS, SCALENES AND

STERNOCLIEDOMASTOID
NECK AND SHOULDER

Increases the Range of Motion Syndrome, Excessive Press and Hold
in the Elbow and Shoulder. Kyphosis, Elevated Shoulders, Press and Slide
Shoulder Impingement, and Press and Twist
Improves the Mobility and improves static posture and Squeeze and Hold
Strength of the Shoulder and dynamic alignment. Promotes Squeeze and Slide
Arms, and will also assist in and accelerates post-exercise Squeeze and Twist
improving mechanical efficiency soft tissue recovery, and Press and Hold – Knuckles
in Throwing, Pushing, Pulling, regeneration. Press and Slide – Knuckles
and Overhead movements. Press and Twist – Knuckles
Contributes to more accuracy in Breathe deeply with an Rake
Throwing movements. emphasis on the Exhalation. Rake Apart
Rake Apart (Cross-Fiber)
Joint Articulation
(Scapula/Head)

SELF-MASSAGE

SELF-MASSAGE THE STERNOCLIEDOMASTOID, SCALENES

AND UPPER TRAPEZIUS
NECK AND SHOULDER

APPENDIX A: SOFT
TISSUE THERAPY
DIAGRAMS PER JOINT


144

APPENDIX A: SOFT TISSUE THERAPY DIAGRAM PER JOINT












APPENDIX B:
MAPS OF COMMON
COMPENSATION

PATTERNS


151

APPENDIX B: MAPS OF COMMON COMPENSATION PATTERNS










APPENDIX C:
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157


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examination of the evidence behind a number of treatment options. Scandinavian Journal of Medicine & Science in
Sports, 20(4), 580-587. doi:10.1111/j.1600-0838.2009.00968.x
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Sports Medicine Br J Sports Med, 50(5), 273-280. doi:10.1136/bjsports-2015-095788
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condition. Part 2: Non-surgical and surgical management. Journal of Manual & Manipulative Therapy, 18(3), 132-138.
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Research, 29(12), 3480-3485. doi:10.1519/jsc.0000000000001007
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beyond-the-norm/2016/04/04/598f25a8-f693-11e5-a3ce-f06b5ba21f33_story.html
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Thank you and keep getting better!
-Michael
www.prehabexercises.com

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About the Book

PreHab Exercise Book for Soft Tissue Therapy

Additionally, Soft Tissue Therapy accelerates cellular Recovery and Regeneration,

Move better and move longer with Soft Tissue Therapy.

Author and Illustrator -

About the Author - Michael Rosengart, CPT, CES, CSCS

PreHab Exercise Book for Runners and More

To learn more about Michael or PreHab Exercises, visit www.prehabexercises.com

How to Use this

Practicing soft tissue therapy on a regular basis helps to eliminate patterns of

New to Soft Tissue Therapy

Intermediate Practitioners should also have ‘metrics’ to measure improvements. Select

PreHab Exercise eBook for Soft Tissue Therapy II

Additionally, the Self-Massage section helps an Advanced Practitioner refine his

Book Sections Are Sequences

PreHab Exercise eBook for Soft Tissue Therapy III

Why soft tissue therapy?

Soft Tissue Therapy will:

• Improve an individual's Mobility

PreHab Exercise eBook for Soft Tissue Therapy 1

Soft Tissue Therapy

PreHab Exercise eBook for Soft Tissue Therapy 2

Diagram of Muscle via Wiki Commons

Myofascial Trigger Points (Knots) can easily be

PreHab Exercise eBook for Soft Tissue Therapy 4

PreHab Exercise eBook for Soft Tissue Therapy 5

Due to the severity of trauma, the risk of injury,

Here is a list of contraindications for treating

Refer the athlete or client to a Physical

Any and all deviation from proper joint health,

Commit to the process of restoring

PreHab Exercise eBook for Soft Tissue Therapy 6

Practicing Soft Tissue Therapy

PreHab Exercise eBook for Soft Tissue Therapy 7

Rotating as oscillating: improved blood flow to the

PreHab Exercise eBook for Soft Tissue Therapy 8

Another advantage of using hands for soft tissue

Rolling Stick The biggest advantage of Self-Massage is that it

Self-Massage Self-Massage Techniques:

PreHab Exercise eBook for Soft Tissue Therapy 9

PreHab Exercise eBook for Soft Tissue Therapy 10

These truths put into perspective the importance

Inhale vs Exhale Exhale to Mobilize

PreHab Exercise eBook for Soft Tissue Therapy 12

Passive Breathing Exercise

Next, allow the breath to enter and exit the body.

Start to give the ‘weight of your body’ over to the

Continue to give the ‘weight of the body’ to the

This exercise teaches the body to use each

PreHab Exercise eBook for Soft Tissue Therapy 13

PreHab Exercise eBook for Soft Tissue Therapy 14

All four soft tissue structures—muscles, Many individuals experience obstructions

PreHab Exercise eBook for Soft Tissue Therapy 15

compensation in Human Movement. For this (arthrokinematics), and Motor Behavior

For the Worse

Unfortunately, Human Movement is not held Consequences of Compensation

PreHab Exercise eBook for Soft Tissue Therapy 17

Human beings utilize the ‘habit loop’ to Form Equals Function

Placing ‘awareness’ on movement while Practicing Mobility exercises provides the

PreHab Exercise eBook for Soft Tissue Therapy 18

PreHab Exercise eBook for Soft Tissue Therapy 19

employs when the naturally prescribed eccentrically (negatively) contract as a

PreHab Exercise eBook for Soft Tissue Therapy 20