Adhesions are excessively adhered collagen fibers laid down in and around muscles, ligaments, tendons, etc.
They commonly form when the tissue is deprived of oxygen (i.e. overuse, poor posture, and sustained contractions) and also
by trauma (ex. form break during a heavy deadlift). Adhesion is progressive when the conditions that caused it are allowed to persist.
Adhesions are basically extra tissue that you have to actively work through. They act like glue and decrease flexibility and strength in the involved muscles.
Tissue Turnover
When your body replaces the cells in your muscles and connective tissue, it will do so in accordance with the physical stresses your place on them.
Joint Primary Needs |
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Ankle |
Mobility (dorsiflexion/plantarflexion) |
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Knee |
Stability |
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Hip |
Mobility (multi-planar) |
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Lumbar Spine |
Stability |
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Thoracic Spine |
Mobility (extension, rotation) |
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Scapula |
Stability (control) |
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Gleno-humeral |
Mobility |
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Loss of function in one region can place an increased demand on the regions above or below.
Example:
If the hips aren’t mobile enough in the bottom position of the squat, the lumbar spine may go into flexion and overload the lumbar structures.
Workout of the Day
A.
DE LOWER BODY
B.
In teams of two, alternate to complete 5 sets each of:
20 Kettlebell Swings (24/32 kg)
20 Dimmels