Active vs Passive Stretching

Active vs Passive Stretching Many of you have asked me about the benefits of stretching. As I went through the MAT internship I learned more about what actually happens to the muscles as you do passive stretching as most people do. Passive stretching is when you force the muscle into position without using the muscle to actually get itself into position. This type of stretching typically shuts down the muscle. Another way to stretch is active stretching (my preference). Meaning you are moving the muscles into position yourself without an applied force. Does this all seem foreign to you? If so, you're not alone. I found this video that is a must see for anyone who stretches. The video explains activation of the muscle with the typical quadricep stretch. They use the rectus femoris which is one of your quadricep muscles as an example. Check it out! EMG on Rectus Femoris after Muscle Activation Techniques applied

Medill News Reports on MAT

http://news.medill.northwestern.edu/chicago/news.aspx?id=178614&terms=stephanie%20turner

Vital Juice Chicago MAT Article

Great write up on Vital Juice Chicago!

http://vitaljuice.com/entry_detail/chicago/11412/Find_out_if_your_muscles_are_working_hard_or_hardly_working_with_this.htm

Muscle Activation and Running Injuries

As a former college athlete, I've been dealing with several nagging injuries ever since stepping off the field. Carryover injuries that were never treated properly the first time around kept me from exercising as much as I wanted and leading a healthy lifestyle as a result. True to form, while training for the Chicago and New York marathons last year, an old hip flexor injury came back with a vengeance to the point where I could barely walk, let alone continue to train and hope to race.

It looked like months of training were about to go down the drain, when I was referred to Steph for MAT work. I felt significant improvement literally within minutes of treatment and I walked out of the first session feeling pain-free for the first time in weeks. A little over a month later, I ran both marathons--no doubt impossible without Steph's help.

I definitely recommend Steph and her training to anyone dealing with recurring strains or sprains (whether a current or former athlete), or if you're just looking to stay in shape. Seriously, it works.

Thanks again Steph!

--Benjamin Swiss

MAT Recommendation

"Being a sports agent and working with professional athletes over the past 12 years, I have dealt with a wide variety of injuries with my players. Stephanie Turner introduced me to the Muscle Activation Techniques and first implemented it during my pro camp four summers ago. Needless to say, it has be a huge hit with my athletes. They look forward to using MAT and also working with Stephanie on a daily basis. She has been a significant part of my players pre and post training routine."

-Justin Duberman, NHLPA Agent and Owner of Achieve Sports Management

A Deeper Look Into Shoulder Pain

If you haven't experienced shoulder pain before first hand, I am sure that you have heard someone talk about it. Depending on the severity of injury, it can take from 1 to 6 months to heal. Physicians often refer to it as a rotator cuff injury, tendonitis, bursitis, or even impingement syndrome. But what does that really mean?

The rotator cuff is actually comprised of four different muscles (supraspinatus, teres minor, infraspinatus, and subscapularis). Each has a different role in providing the shoulder joint with stability. These muscles along with others (traps, serratus anterior, levator scapula, and the deltoids) act as force couples on the shoulder blade (scapula) to move it away from the spine (or abduct) as we raise our arms. In order for the joint to function properly, these muscles should be balanced to maintain a smooth motion as we raise our arm out to the side or overhead. Having muscular imbalances involving any of the rotator cuff muscles may lead to an inability to move the scapula outward and can ultimately cause abnormal wear on the joint. As a result, pain often will occur on top of the shoulder.

So where do you start if you have been diagnosed with a shoulder injury? Whether you are working with a physical therapist or a MAT specialist, they should be able to identify what muscles are not working properly by doing a range of motion evaluation and muscle testing. According to what muscles are found weak, you can begin with corrective exercises. One other thing to keep in mind is that even though you have pain in your shoulder, it could be related to another area of the body. The trunk, spine, hips, and knees can also affect shoulder joint motion because all of the joints in your body are interrelated.
Here are some common exercises for shoulder injury prevention and rehabilitation. Any of these exercises can be done with bands or cables:

1) Scapular Retraction - This is actively squeezing the shoulder blades in toward the spine with arms in front of you, to the side or overhead. This can be done standing or even seated at your desk. A progression to this exercise would be a row (as shown below).

2) Arm External Rotation - Starting without a band, keeping your elbow at 90 degrees in close to the side of your body, rotate hand and lower arm out to side while squeezing shoulder blade in towards the spine. This exercise can be done at multiple angles and with bands as you get stronger.

3) Front Raises - Arms are straightened hanging down to sides then raised up to shoulder height.

4) Lateral Raises - This exercise is often the last one to be added in rehab because usually there is pain associated with movement out to the side. Arms are slightly bent and raised out to the side to shoulder height.

What is Muscle Activation Techniques?

MAT® is an evaluation method used to identify and correct muscular imbalances in the body that can eventually lead to injury and/or pain. The goal of MAT is to correct the problem before it occurs. Muscle Activation Technique examines the body’s limitations in range of motion and potential muscular weaknesses. Once asymmetries in the body are identified, isometrics and exercises can be prescribed to correct imbalances.

Will MAT® help improve my performance and keep me healthy if I am an athlete?

MAT is a technique that not only helps athletes to recover from injuries quickly, but also helps them prevent injuries. MAT prepares the body to be more efficient in training and athletic performance. In order to reach optimal performance capabilities, an athlete is forced to train at a high level of intensity. Because of this, there is always the potential for injury. MAT not only helps to prevent injuries, but it can also speed up the rehabilitation process. By balancing the muscular system, MAT provides an improved environment for healing, allowing the athlete to return to participation faster. The end result is improved athletic capabilities. “The benefit of MAT is that the changes can be immediate” says Greg Roskopf, the founder and developer of MAT®. “A professional baseball pitcher increased his throwing velocity by 10 mph, immediately following an MAT session. This was due to improved mechanics combined with pain free motion. We see these types of changes every day.”

For more information go to www.trainingbysteph.com