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Moving Beyond MuscleKevin J. Kula asks why CrossFitters use muscle-based soft-tissue therapies.For chronic problems, he says fascially-based therapies are the solution.January 2012Courtesy of Kevin J. KulaBy Kevin J. KulaCrossFitters demand more from their exercise program than the average gym rat schooled in the outdated exercisescience of the biceps and leg curls. Why, then, do we have exercise standards consisting of high-level gymnasticsmovements and Olympic weightlifting while relying on outdated muscle-based therapies like trigger-point therapyand deep-tissue massage?1 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)Individuals partaking in an exercise program like CrossFitcan benefit from understanding the difference not onlybetween isolation exercises and functional movements,but also between muscle-based therapies and those thataddress the body globally in a functional way.Poor flexibility andorthopedic imbalances manyCrossFitters display aren’t aresult of CrossFit—as somecontend—but from poorwork posture and old injuries.The poor flexibility and orthopedic imbalances manyCrossFitters display aren’t a result of CrossFit—as somecontend—but from poor work posture and old injuries.While movement patterns improve with CrossFit, it is myown experience from coaching athletes, teaching self-careand providing soft-tissue work to CrossFitters that someof these imbalances do not just go away with CrossFitbut are chronic and continue to limit performance. It isthese chronic restrictions that muscle-based therapies failto resolve and only are addressed with a fascially-basedapproach like structural integration, or SI.The Problem: Muscle-Based KinesiologyThe basis for personal-training programs, physicaltherapy, athletic training and massage therapy is musclebased kinesiology. In traditional anatomy/kinesiology,the skeletal system is taught first. Then the muscles arelearned from origin to insertion (where they attach tobone). Movements are taught from this understanding ofhow each muscle individually operates. Each muscle actsas a lever directing the bones through a certain range ofmotion. The problem with this logic is muscles are beingconceptualized as isolated structures in the body. Musclesdo not exist independently in the body; they are distinctions an anatomist creates with a scalpel. True musclefunction then needs to be studied from a viewpoint thatlooks at the body as an integrated whole.Massage therapists are taught to treat muscles in a varietyof ways, often focusing on trigger points, which arecontracted spots in the muscle bellies. In massage, lotionis applied so that the therapist’s hand, knuckle or elbowcan glide over the body’s skin/muscle. In a deep-tissuemassage, the therapist’s elbow glides across the length ofthe muscle while applying pressure at a deeper level. Thiscan be compared with a car’s wheels hydroplaning overthe road; the tires are not actually in contact with the roadbut with a thin layer of water. Fascially-based therapies,on the other hand, require the tissue be “hooked” sotraction—like the tire gripping the road—can be applied.By first sinking into or hooking the tissue with an elbowand then scooping (lifting or dropping) the tissue in aspecific direction, the layers of tissue in the body are ableto regain their sliding motion on one another, improvinghydration and pliability.Active release technique, or ART, is one of the highestlevel soft-tissue therapies I have encountered but ismostly muscle-based. ART grew out of the chiropracticcommunity due to the need for soft-tissue training forchiropractors and is very detailed and constantly evolving.But the nature of chiropractic scheduling makes thistherapy merely a very effective pain-reduction approach.I first heard about ART from Brian MacKenzie of CrossFitEndurance. I went through the training, and I foundsuccess with some clients (treating their symptoms) andmore limited success with others.SI treats the whole body,correcting the source of theproblem, not the symptoms.ART primarily uses pin-and-stretch techniques and isgenerally focused on a particular problem. For example,a person with plantar fasciitis would be treated by havingthe tissue on the bottom of his or her foot pinned downwith the therapist’s thumb while the person moves thetoes up and down. This therapy does help remove fascialrestrictions, as does some types of massage, such asmyofascial release.2 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)SI, on the other hand, treats the whole body, correcting thesource of the problem, not the symptoms. It is worth notingthat many holistic therapies operate from a symptombased philosophy using natural solutions but relying onthe same logic as our current medical system. Massagetherapists, for example, spend a lot of time treating theneck and shoulders, which are often symptomatic due toother factors in the body. ART and high-level massage areeffective for continuous maintenance, but the focus of thisarticle is more profound.What if, through corrective structural work, the body wasbetter aligned? What if maintenance work was minimizedand chronic pain eliminated? The body’s ready state wouldenable you to exponentially increase your level of fitnessthrough CrossFit.Structural IntegrationBelow is a great example of the poor alignment I hadbefore undergoing SI. The photo on the left was takenbefore I received any work, and the photo on the rightwas taken after a series of 12 weekly 90-minute sessions.You can see how this drastic imbalance (left shift of the ribcage) limited overhead mobility. I was also easily fatiguedafter workouts, limited in breathing and very tight in theshoulders and lats.In the second photo, you can see the greater supportgoing up the legs and much improved alignment above.My spinal curvature also changed for the better (confirmedthrough X-rays). The centered rib cage, level clavicles andrelaxed arms shown in the second photo make for a muchbetter Fran time.Courtesy of Kevin J. KulaLast year, I was fortunate to work with Luke Kayyem,co-owner of CrossFit Scottsdale. I took Luke, an incredibleathlete and Games competitor, through a 12-sessionseries of SI. When I approached him, he asked me, “Howis structural integration different from ART or deep-tissuemassage?” I told him it’s like trading in your car for a Ferrariinstead of putting rims on your broken-down Chevy.SI rebalances the entire body, not just focusing on tightareas or localized pain, ensuring long-term results andoptimal performance, rather than just maintenance. To seean example of this, I have included my before and afterpictures from my training.Before and after 12 sessions of structural integration. Major imbalances in left photo: Left rib cage shift relative topelvis; right-shift neck relative to rib cage; right-tilt neck relative to rib cage; right-tilt shoulder girdle relative to ribcage (left shoulder higher); X-leg pattern in lower (knock knees); tensional bowstring in arms.3 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)To get a sense of my old pattern, stand up, and withoutmoving your head or neck, shift your rib cage to the left.Now, tilt your head to the right and raise your left shoulder.Now try doing a shoulder press. How does that feel? Nomatter how well you get set for the movement—elbowsforward of the bar, sternum down, chin tucked—themovement is going to be limited. In my case, I becamevery strong around my imbalances before plateauing inmy work capacity.“If your symptoms get better,that’s your tough luck.”—Ida Rolf“Your body will find ways to compensate for any imbalances. That can create inefficient movement patterns andlimit performance,” Dr. John Zimmer convincingly states inhis October 2010 CrossFit Journal article Sub-Failure Injury.“If your symptoms get better, that’s your tough luck,” saidIda Rolf, the founder of SI, meaning the problem will oftenself-correct when the body’s inherent stability is supportedthrough proper alignment.I start with a standing assessment and look for rotations,shifts, tilts and bends. I then take into account how thislack of alignment is contributing to pain. Jon, who cameto me with neck/shoulder pain, presented the followingimbalances as seen in the left photo on this page.The photo on the right was taken after Jon received threesessions of SI. To eliminate the strain on the neck andshoulders, I had to rebalance the rib cage over the pelvis,eliminating the posterior tilt. Notice in the first photo howthe forward neck is associated with the tilted rib cage. ByCourtesy of Kevin J. KulaThe intention of SI is not directed by the source of thepain but informed by realigning the entire body, creatingsupport. This produces better movement, flexibility andoverall energy and endurance. When someone comes intomy office, I listen to his or her complaints and note the siteof pain. But I am more interested in the overall alignmentof the body.Imbalances: posteriorly tilted rib cage; head-forward posture(anterior shift of neck relative to rib cage); medially tilted andlaterally shifted scapula relative to rib cage; anterior shift offemurs relative to feet; bowstring that includes whole frontand back of body.getting the rib cage more vertical—think of the top of therib cage coming forward and the bottom shifting back—Iwas able to create better support for the shoulder girdleand the neck. I then rebalanced the shoulder girdle, eliminating the strong anterior tilt of the scapula tilting forwardon the rib cage.4 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)I can describe what I did in a muscular way—activatedthe overstretched deep-neck flexors, lengthened pecminor and serratus anterior—but to get an idea of theglobal configuration of Jon’s pattern, looking at the fascialbowstring, or outline, of his entire body is useful.The posterior tilt of the rib cage in the upper body is acommon compensation of an anterior shift in the lowerbody. Notice the head of his femur is forward of his heel,the weight falling more on the ball of the foot. Upper-bodyimbalance often affects the lower body, and vice versa. Itdoesn’t matter what caused the imbalance; the relationshipsbetween the contributing elements need to be addressed.Stand up and try rocking forward on the balls of your feetuntil you almost fall forward. Now tilt your rib cage back andnotice how this displaces the center of gravity backward. Asthe rib cage tilts back, feel how your head wants to comeforward. Imagine being stuck in that pattern.Now you can understand that to fully address Jon’s neckcomplaint, I also had to lessen the anterior shift of his pelvis,which was supporting the pattern of the posterior rib cage.Looking at the second photo, you can see the changesbest by again looking at this outline of the entire body; thelower shift has lessened, the rib cage straightened and theneck and shoulders are better supported.SI, in a sense, is the Westerncounterpart to Chinesemedicine, using a wide-anglelens and looking at the personas fluid and adaptable.No other therapy specializes in addressing the wholebody. There is a place for a focused lens, but the alignmentof the body needs to be examined. In this way we canlook at optimizing posture and movement relative to thatperson and his or her lifestyle. Problems arise when everyprofessional hammer treats every client’s problem as anail; chiropractic focusing on the spine, massage on themuscles and physical therapy on the joints. SI, in a sense,is the Western counterpart to Chinese medicine, using awide-angle lens and looking at the person as fluid andadaptable. I often have to adapt my original strategy basedon how the person responds. It is important to note I amnot just looking for ideal posture in a standing position. Iam looking for fluid and adaptable movement that comesfrom the core.Who Benefits From SI?Anyone with the following can be helped bySI treatment: Fallen or lifted arches/foot immobility. Strong pelvic tilt/chronically tight hamstrings. Excessive or insufficient lumbar curve. Recurring plantar fasciitis or ITB syndrome. Scar tissue and prior surgery. Poor posture and restricted breathing. Forward head posture/chronic neck orshoulder tension. Range-of-motion/flexibility limitations. Movement imbalances and plateaued fitness. Unresolved complaints after seeing otherhealth professionals.Understanding SIThe ABCs of SIThe events of your life have shaped your body over time.How your body feels and functions is affected by oldinjuries, poor posture, immobility and stiffness. Over time,these limitations create compensations in the body thatseem normal and unavoidable. Pain is merely the symptomof these imbalances.SI improves your body’s alignment, which improvesposture, range of motion and flexibility. The symptoms ofthese chronic imbalances—neck, shoulder and low-backpain—will be permanently resolved once balanceis restored.These lasting changes will improve your energy, movementand body awareness—all of which will empower you toreturn to the active lifestyle you want to live.5 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)The second session looks at the relation of the rib cageto the pelvis, the shoulder girdle and breathing. The thirdsession focuses on the neck and spine, tying everythingtogether—integrating movement with body alignment—once support in the lower body is created.Trigger points often resolveon their own—minus allthe pain—when the fascialcovering of the affectedmuscle and surroundinglayer is rebalanced.Courtesy of Kevin J. KulaThe sessions consist of long, slow massage strokes thatcreate space in the body and bring length to short andtight muscles and connective tissue. Directed ankle, knee,hip and shoulder movements help to free restrictions,resulting in a feeling of freedom and openness. On the leftis an in-class photo of me going through SI.The Strategy and TechniqueRestrictions are often between muscles or muscle groups.“The goal is to get surfaces to slide on one another,” KellyStarrett said.A structural integration session.The SessionsSI always is done in a series of sessions, ranging from 10to 12, depending on the school the practitioner attended.Sessions range from 60 to 90 minutes and are generallyonce a week.Some structural integrators offer an intensive threesession series as a starting point. The first session addressesthe lower body: creating support through the arches ofthe feet and freeing the pelvis from shifts, tilts or rotations.Trigger points often resolve on their own—minus all thepain—when the fascial covering of the affected muscleand surrounding layer is rebalanced.To give an example of the techniques involved in SI, I willfocus on the arches of the feet. Many people ask if thechanges hold over time and how permanent changes arepossible. Another important question is, “How is the bodyable to quickly adapt to the work in some people yet takemuch more time in others?” I will address these questionsfrom a kinesis myofascial integration (KMI) perspective.KMI is the school for SI that I attended; it was founded byTom Myers, author of the book Anatomy Trains.6 of 11Copyright 2012 CrossFit, Inc. All Rights Reserved.CrossFit is a registered trademark of CrossFit, Inc.Subscription info at journal.crossfit.comFeedback to feedback@crossfit.comVisit CrossFit.com
Muscle .(continued)Myers points out there are three components that hold thearch in place: the shape of the bones, the plantar ligament/muscles and the upward pull from the lower leg myofasculature (muscles, tendons and fascia). He explains thatthe arches are pulled into existence through walking andrunning. The foot has three arches that form an upsidedown triangle when traced on the bottom. Take your fingerand trace the bone under the big toe (left foot) to the boneunder the little toe (covering the ball of the foot). This is thetransverse arch. Now take your finger down to the heel, thisis the lateral longitudinal arch. Lastly, take your finger fromyour heel back to the bone under the big toe to completethe triangle; this is the medial longitudinal arch.If a client has fallen arches (medially tilted or collapsedmedial arch), I will examine the musculature itself as wellas the relationship of pelvic tilt to the arches. For the sakeof simplicity, I will look at the strategy and techniques forthe lower leg. Keep in mind that a posteriorly tilted pelvis(possibly due to short hamstrings) will affect my strategydifferently than an anteriorly tilted pelvis. There aremultiple patterns as the pelvis itself can be tilted relativeto the femur but also anteriorly shifted relative to the feet.Courtesy of Kevin J. KulaAfter doing my visual assessment, I observe the client hasfallen (medially tilted) arches with an anteriorly tilted pelvis.She wears custom orthotics to raise the medial arch. Hereis how the first five sessions would affect the arches specifically. Keep in mind that there is no recipe based on whatImproved ankle mobility will help you getdeeper into a squat.imbalance is seen or what restriction is felt. Everyone’srestrictions differ and need to be addressed accordingly;there is no standard recipe. In the 12-session series, the firstfour sessions address the superficial layers of muscles andfascia: pec major/abdominals, quads/hamstrings/IT band,tibialis anterior/calves. The next four sessions addressthe core: tibialis posterior, adductors, pelvic floor, QL,diaphragm and deep neck flexors. The last four sessions(integration sessions) are critical to long-term success,helping the person integrate alignment and movement.Session 1: Superficial Front LineOn a superficial level, I would start by freeing up the cruralfascia that is a connective-tissue-like sock of the lower legand is similar to the fascia lata (covering) of the thigh. Thisis accomplished by sinking the flat of my knuckles into thelower leg (hooking the tissue) before “scooping” the layerupward while the client moves the ankle up and down.The movement itself helps to mobilize the layer whilereinforcing proper movement throughout the ankle. Thisoften-used method of scooping the superficial layer is whyno lotion is used.Think of this connective-tissue layer functioning like thepork or lamb casing used to hold together the contentsof a sausage. Before addressing the inside layers, theouter layers are loosened. The muscles of the lower legare separated by connective tissue, similar to how thesegments of an orange are individually wrapped.I also would free up the ankle retinaculum that holdsdown the tendons of the lower leg. I would ensure theconnective-tissue layer is allowing the tendons to glideunderneath. This is a big factor in ankle mobility; ankledorsiflexion is crucial to a good squat. I would then hooktibialis anterior (the muscle on the front of the lower leg)with the flat of my knuckles. By lifting the tissue superiorlywhile the client moves the ankle up and down, I wouldhelp lift this component of support for the medial arch.Tibialis anterior has a central tendon and is a very deepmuscle that often gets adhered to the layer underneath.Part of lift
Massage therapists are taught to treat muscles in a variety of ways, often focusing on trigger points, which are contracted spots in the muscle bellies. In massage, lotion is applied so that the therapist’s hand, knuckle or elbow can glide over the body’s skin/muscle. In a deep-tissue massage, the therapist’s elbow glides across the length of
Mastering a strict bar muscle up will transfer directly to the strict ring muscle ups. There are also other muscle up variations, such as wide ring muscle ups, L-sit muscle ups, weighted muscle ups, explosive muscle ups, one arm muscle ups, etc. This guide is about learning your first
There are three types of muscle tissue: Skeletal muscle—Skeletal muscle tissue moves the body by pulling on bones of the skeleton. Cardiac muscle—Cardiac muscle tissue pushes blood through the arteries and veins of the circulatory system. Smooth muscle—Smooth muscle tis
The Motor Unit and Muscle Action Lu Chen, Ph.D. MCB, UC Berkeley 2 Three types of muscles Smooth muscle: internal actions such as peristalsis and blood flow. Cardiac muscle: pumping blood. Skeletal muscle: moving bones. A motor unit consists of a motor neuron and the muscle fibers
HASPI Medical Anatomy & Physiology 04c Activity Muscle Tissue The cells of muscle tissue are extremely long and contain protein fibers capable of contracting to provide movement. The bulk of muscle tissue is made up of two proteins: myosin and actin. These
the multiple muscle system of this cockroach leg were found to function differently, where one muscle functions like a motor (muscle 177c) and the other muscle functions like a brake (muscle 179) under in vivorunning conditions (Ahn and Full, 2002). Although bo
This type of muscle tissue belongs to the striated because muscle fibers contain striated myofibrils. Question 9. Structure of the muscle fibers. Muscle fiber is long, cylindrical structure. Each muscle fiber is really a symplast or syncytium with hundreds of nuclei along its length.
5. Thin connective tissue investing each muscle cell E. Myofilament 6. Plasma membrane of the muscle cell F. Myofibril 7. A long, filamentous organelle found within muscle cells that has a banded appearance G. Perimysium 8. Actin or myosin containing structure H. Sarcolemma 9. cordlike extension of connective tissue beyond the muscle, serving to
Dual moving averages are moving averages of moving averages, and according to symbols are written as MA (k k), which means moving averages as much as k periods of moving averages as much as k periods [10]. The steps used in calculating a double moving average are as follows: 1. Calculates the first moving average Mt Yt Yt-1 Yt-2 n (1) 2.
