Recovery Seminar with Tamer Issa (Feb. 27)
“I tell them what I’m going to do first, I don’t just whip it out and put it in” – Tamer
“Sometimes I’m needling for 10 seconds and I have to pull it out” – Tamer
Proprioceptive Neuromuscular Facilitation Stretching (PNF)
**Stretching – Fix one end, move the other
3-5x 5 seconds of strong contraction of stretch, 10 seconds working towards ideal range or greater range of stretch
Neck Stretch: put arm behind back, pull towards one side; then use hand to pull to same side while pulling with head and neck to opposite side
Shoulder Stretch (arm across chest) – pinch scapula back then pull across chest
Side lunge – squeeze the straight leg (hip adductors) then sink deeper into the stretch
Hamstring Stretch – maintain flat back (neutral spine) contract relax –> do one leg out in front with toe up, contract by digging heel into floor then lean deeper into the range
Samson Stretch – instead of leaning torso way back, contract abs and push hip forward; contract/relax –> push knee into ground
*tilt pelvis back in a relaxed lunge w/ abs contracted then push knee forward. also bend to same side as bent leg
ITB – contract relax –> push leg down towards floor
Recovery
Contrast Hydrotherapy – short duration (30 seconds for cold baths)
Rolling Calf – hold spot w/ roller and rotate ankle in circles 4 times each direction, also can pump foot up and down
Quadriceps – move inner head onto roller then pivot ankle left and right
Stretching Hips – keep upper leg and lower leg at a 90 degree angle, don’t lean weight directly over knee, lean at an angle to the left and right to apply the stretch
Internal Rotation (foot outward) – knee on table, rotate torso to opposite direction
Piriformis – bend knee in, then rotate the leg left and right, also helps to lay flat on back to find tightness
