PDF slides to "Essentials of Gymnastics Flexibility" a lecture given by Dr. David Tilley. Topics center on shoulder and hip flexibility to increase performance and reduce injury risk.

1. Shoulder Flexibility Essentials for Better
Handstands, Bar Lines, and Tumbling
1
Dr. Dave Tilley DPT, SCS, CSCS

2. 2
All of my lecture PDFs, videos, research articles from
this weekend can be found for free via private
DropBox Link

3. 3
Who’s This Clown?
• Former Gymnast – USA JO / College
• Coaching for 14 years, currently optionals
• Doctorate in PT, Board Certified in Sports
• Strength and Conditioning Coach
• CEO of SHIFT Movement Science
• Educator / Researcher / Massive Nerd
• Endlessly Grateful

4. 4
I Feel Your Pain!
“How do I help you get full handstand without hurting you?”
Information overload + limited progress =
coaches who feel frustrated, overwhelmed, stuck

5. 5
Expectation vs Reality
Me making flexibility programs at practice 5 years ago

6. 6
The Real Reason We Need Better Flexibility…
Increased Injury Risk
Coaches feel helpless
and anxious
Missed Practice Time
And Meets
Mental Blocks
Limited Skill Progress
Poor Meet
Performance
Gymnast/Parent
worries
+ =

7. 7
Thankfully You Can Help!
+
Patience
Communication
Group Collaboration
More Patience
Increases
possibility
of

8. 8

9. 9
Anyone have any peanuts?
For the elephant in the room…
We can’t shy away from the uncomfortable reality /conversation,
injuries and burnout rates are insanely high (our gym included)
As a medical provider I have worked with…
34 gymnasts who had serious stress fractures/overuse tears
20 who lost their entire competitive year
4 with major hip/shoulder surgery
8 who quit gymnastics This season.

10. 10
Screening
Soft Tissue
Care
• Foam Roll
• Targeted Stretching
Strength
• Eccentrics
• Balance
Control
• Full Range
• Skill Specific
Technique
• Basics,
Shapes,
Drills
Culture, Values, Habits

11. 11
Culture, Values, Habits
Do No Harm
Consistency > Intensity
Science + Coaching Expertise
Individuality
Happily a Mutt

12. 12
Screening •Assess, Don’t GuessWhy?
•Wall Shoulder ScreenHow?
Research Articles
[1 – 11]

13. 13
• Over, under, narrow
Shoulder
Screen
Research Articles
Shoulder [ 1 - 9 ]
Hip [ 9 – 11 ]

14. Shoulder Screen

15. Shoulder range gets worse with front / narrow grip
- Focus underarm, upper back, chest muscles then
appropriate active flexibility drills
All looks good
- Focus upper back strength, active flex, technique

16. 16
Soft Tissue
Care
• Muscle stiffness develops
with more training and
during growth spurts
Why?
• Foam Roll / Lacrosse Ball
• Targeted Stretching
How?
Research Articles
Foam Rolling [ 12 – 18]
Stretching [ 19 - 30 ]

17. 17
• 30-60s per area daily
• 3-4/10 discomfort
• Focus lats, pecs, teres major
Foam Roll,
Lacrosse Ball
• 2x30s per muscle group 5x week
• Proper technique, ideally in
circuit
Stretching
Research Articles
Foam Rolling [ 12 – 18]
Stretching [ 19 - 30 ]

18. 18
Static Stretching? Active? PNF? Ballistic?
Thomas et al 2018
Research Article - [ 30 ]
Static seems to be best for increasing flexibility, but all
seem effective!
- 5 minutes total per week, per muscle group
- 2x30 seconds per day
- 5-6 days per week
1. Assessment + Consistency > Intensity
2. Proper alignment and technique to
bias muscle tissue, not ligaments

19. Shoulder Soft Tissue Work

20. 20
Strength
• Eccentrics suggested to increase
muscle length via research
• Balance is crucial to keep flexibility
Why?
• Eccentrics based on screen
• Balanced strength program
• Don’t feed the fire
How?
Research Articles
Eccentrics for Flexibility [ 31 – 36 ]
Balance Work and Strength for Youth [ 37 – 47 ]

21. 21
• 2-3x 5 reps - 5s lower
• Down slow, help up
• Chin Ups / Push Ups
Eccentrics
• 2-3 sets of 10 -12
• Upper back, rotator cuff
• Glutes, hip cuff
Strength
Balance
Research Articles
Eccentrics [ 31 – 36 ]
Strength Balance [ 37 – 52 ]

22. Hip and Shoulder Eccentrics

23. Hip and Shoulder Balance Work

24. • Caution overworking
already stiff muscles
Don’t Feed
The Fire

25. 25
Control
• Passive flexibility doesn’t
automatically transfer to skills
• Strength alone also not enough
Why?
• Active flexibility drills
• BasicsHow?
Research Articles
[ 53 – 57 ]

26. 26
• 2-3 reps of 10 - 12
• Specific to athlete & skill
Active
Flexibility
• 5 Dimensions of Flat Line
• Via Nick Ruddock
• Shape Changing Drills
Basics
Research Articles
[ 53 – 57 ]

27. Hip and Shoulder Active Flex

28. (credit to many different coaches/gyms!)
Basics and Shape Changing Drills

29. 29
Technique • Without basics and technique
it’s hard to make change ‘stick’Why?
• Skill Specific technique and
drills dailyHow?

30. 30
• Via everyone
• Way too many to show!
Skill Specific
Drills

31. 31
So What About Real Life? Screening
Soft Tissue
StrengthActive Flex
Technique,
Basics
Pick 2-3 that fit for your
athletes, time, space,
equipment, and then put in
circuit
3x Upper (15 min)
3x Lower (15 min)
1-2x/week (30 min)

32. Shoulder Performance Complex

33. 33
So what about the REALLY stiff athletes who
unfortunately picked the wrong parents?
1. Be a good human
2. Have an honest discussion
3. Gymnastics specific medical assessment for individual
program
4. Modify Strength Programs
5. Modify Skill Profiles

34. 34

35. 35
Want to Learn More?
Download my new e-book for free at
http://shiftmovementscience.com/freeresourcelibrary/
10 Minute Hip and Shoulder Flexibility Circuits
Chapter 7 – Flexibility
View all of my flexibility ideas onlines
www.shiftmovementscience.com/articles

36. 36
References
1. Andrews, J., Reinold, M., Wilk, K. The Athlete’s Shoulder. Second Edition, 2009.
2. Wilk KE, Macrina LC, Reinold MM. Nonoperative rehabilitation for traumatic and atraumatic glenohumeral instability. North Am J
Sports Phys Ther 1(1):1631, 2006.
3. Wilk KE, Arrigo CA, Andrews JR. Current concepts: The stabilizing structures of the glenohumeral joint. J Orthop Sports 4. Phys Ther
25(6):36479, 1997.
4. Wilk KE, Andrews JR, Arrigo CA. The physical examination of the glenohumeral joint: Emphasis on the stabilizing structures. J
Orthop Sports Phys Ther 25:3809, 1997.
5. Cordasco FA. Understanding multidirectional instability of the shoulder. J Athl Training 35(3):278285, 2000.
6. Andrews, J., Reinold, M., Wilk, K. Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing
Athletes Part 2: Injury Prevention and Treatment. Sports Health: A Multidisciplinary Approach 2(2) 2010.
7. Ehmke, R. S. (2006). Kinetic Anatomy. (2 ed., pp. 3556). Champagne, IL: Human Kinetics.
8. Caplan J., et al. Multidirectional Instability of the Shoulder in Elite Female Gymnasts. Am J Orthop. 2007;36(12) 660 - 665.
9. Rainman, Thornburg. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. ISJPT 9(6) 2014.
10. Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. The Hyper Flexible Hip: Managing Hip Pain in the Dancer and Gymnast.
Sports Health. 2015 Jul;7(4):34658.
11. Shu B., Safran MR. Hip Instability: Anatomic and Clinical Considerations of Traumatic and Atraumatic Instability. Clin Sports Med 30
(2011) 349-367
12. Cheatham SW, Kobler MJ, Cain M, Lee M. The Effects of Self Myofascial Release Using A Foam Roll or Roller Massage on Join Range of
Motion, Muscle Recovery, and Performance: A Systematic Review. 2015. IJSPT; 10(6): 827 - 838.

37. 37
References
13. Beardsley C, Skarabot J. Effects of self - myofascial release: A systematic review. J Bodyw Mov Ther. 2015. Oct; 19(4): 747 - 758.
14. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. Journal of Bodywork and Movement Therapies, 2004.
15. Bialosky, et al. The Mechanisms of Manual Therapy in the Treatment of Musculoskeletal Pain: A Comprehensive Model. Man
Therapy 2009. Oct 4 (15).
16. Chaundry H, et al. Three-Dimensional Mathematical Model for Deformation of Human Fasciae in Manual Therapy. J Am
Osteopath Assoc. 2008;108:379390.
17. Field T. Massage therapy research review. Complement Ther Clin Pract. 2016 Aug; 24: 19-31. Morasaka A., Sports massage. A
comprehensive review. J Sports Med Phys Fitness. 2005. Sept; 45(3): 370-80.
18. Best TM., Hunter, Robin DC, et al. Effectiveness of Sports Massage for Recovery of Skeletal Muscle from Strenuous Exercise.
Clinical Journal of Sports Medicine: September. 2008; 18(5): 446-460.
19. Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther.
2010;90:438 - 449.
20. Ben M., Harvey LA. Regular Stretch does not increase muscle extensibility: a randomized control trial. Scand J Med SCi Sports,
2010: 136 - 144.
21. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clin
Biomech (Bristol, Avon). 2014 Jun;29(6):636-42. doi: 10.1016/j. clinbiomech.2014.04.013. Epub 2014 May
22. Nakamura M., et al. Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle-Tendon Unit: Analysis
of Differences Between Hold-Relax and Static Stretching. Journ Sport Rehab, 2015, 24, 286 – 292
23. Zollner AM., et al. Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sacrocmeregenesis. PLOS, 2012, 7(10): 1-
10

38. 38
References
23. Zollner AM., et al. Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sacrocmeregenesis. PLOS, 2012, 7(10): 1-10
24. Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in
vivo. J Appl Physiol, 2002, 92: 565 - 601
25. Konrad A, Gad M, Tilp M1. Effect of PNF stretching training on the properties of human muscle and tendon structures. Scand J Med Sci
Sports. 2015 Jun;25(3):346-55. doi: 10.1111/sms.12228. Epub 2014 Apr 10.
26. Cipriani DJ, Terry ME, Haines M, et al. Effect of Stretch Frequency and Sex on the Rate and Gain
and Rate of Loss in Muscle Flexibility During a Hamstring Stretching Program: A Randomized Single-Blind Longitudinal Study.
Journal of Strength and Conditioning Research, 2012; 26(8) 2119 - 2129.
27. Harvey L, Herbert R, Crosbie J. Does stretching induce lasting increases in joint ROM? A systematic review. Physiother Res Int 2002;7:1-
28. Aaltonen S, Karjalainen H, Heinonen A, et al. Prevention of sports injuries: a systematic review of randomized controlled trials. Arch
Intern Med 2007;167:1585-92.
29. Page P., Current Concepts in Muscle Stretching for Exercise and Rehabilitation. Int J Sports Phys Ther. 2012 Feb; 7(1): 109-119.
30. Thomas E., et al. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports
Med. 2018: 39; 39: 243 – 254
31. Blazevich AJ, Cannavan D, Coleman DR, et al. Influence of concentric and eccentric resistance training on architectural adaptation in
human quadriceps muscles. J Appl Physiol 2007;103:1565-75.
32. Duclay J, Martin A, Duclay A, et al. Behavior of fascicles and the myotendinous junction of human medial gastrocnemius following
eccentric strength training. Muscle Nerve 2009;39:819-27.
33. Mahieu NN, McNair P, Cools A, et al. Effect of eccentric training on the plantar flexor muscle- tendon tissue properties. Med Sci Sports
Exerc 2008;40:117-23.

39. 39
References
34. Nelson RT, Bandy WD. Eccentric training and static stretching improve hamstring flexibility of 125 high school males. J Athl Train
2004;39:254-8.
35. Proske U, Morgan DL. Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. J
Physiol (Lond) 2001;537:333-45.
36. O’Sullivan K, McAulifee S, DeBurca N. The effects of eccentric training on lower limb flexibility: a systematic review. Br J Sports Med
2012;46:838-845.
37. Podlogar T., Kolar J. Optimizing Hypertrophy for Gymnastics. Jan 2017. Conference paper. 108 - 120
38. Sands WA., McNeal JE., Jamni M., Delong TH. Should Gymnasts Life Weights? Sport Science. 2000.
39. Close GL, Morton JP. Developing Strength and Power. In Jeffreys I, and Moody J. Strength and Conditioning for Sports Performance.
New York: Routledge. 230 - 260
40. Haff GG. Dispelling the myths of resistance training for youths. In Llyod RS, Oliver JL, Strength and Conditioning for Young Athletes:
Science and Application. 2014. Routledge: New York. 169 - 184
41. Suchomel TJ., Comfort P. (2018) Developing muscular strength and power. In Turner A, Comfort P; Advanced Strength and
Conditioning: An Evidenced-Based Approach. New York: Routledge 13-38
42. MacDougall D, Sale D. Training for Strength, Power, Speed. In The Physiology of Training for High Performance. London: Oxford
Press. 2014, 246 - 205
43. 25. Lloyd RS., et al. UKSCA Position Statement: Youth Resistance Training. UKSCA. 2012, 26 : 26 - 39
44. Faigenbaum AD. Strength Training for Children and Adolescents. In Cardinale, M., Newton R.,
45. Nowsaka K. Strength and Conditioning Biological Principles and Practical Applications. Wiley- Blackwell. 2011. 427 - 435

40. 40
References
46. Dahab KS., and McCambridge TC.Strength Training in Children and Adolescents: Raising the Bar for Young Athletes? Sports Health. 2009
May; 1(3): 223-226.
47. Laurensen JB., Bertelsen DM., Anderson LB. The effectiveness of exercise interventions to
prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. Br J Sports Med 2014;48:871-877.
48. Boren K. Electromyographic Analysis of Gluteus Medius and Gluteus Maximus During Rehabilitation Exercises. I nternational Journal
of Sports Physical Therapy. 2011;6(3):206-223.
49. Kang S-Y, Jeon H-S, Kwon O, Cynn H-S, Choi B. Activation of the gluteus maximus and hamstring muscles during prone hip extension with
knee flexion in three hip abduction positions. Manual Therapy. 2013;18(4):303-307. 50. 50 50. Macadam P, Cronin J, Contreras B.
An Examination of the Gluteal Muscle Activity associated with dynamic hip abduction and hip external rotation: A Systematic
Review. International Journal of Sports Physical Therapy. 2015;10(5):573-591.
51. Contreras B, Vigotsky AD, Schoenfeld BJ, Beardsley C, Cronin J. Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis
EMG Amplitude for the Barbell, Band, and American Hip Thrust Variations. Journal of Applied Biomechanics. December 2015.
52. McCurdy K., Walker J., Tuen D. Gluteus Maximis and Hamstring Activation During Selected Weight Bearing Resistance Exercises. Strength
Cond J. 2018 32(3), p 594-601
53. Wu YH., Latash ML. The Effect of Practice on Coordination. Exerc Sport Sci Rev. 2014 Jan; 42 (1): 37 – 42
54. Hamill J., Palmer C., Van Emmerik RE. Coordinative Cariabiltiy and Overuse Injury
55. Optimal Loading – Key Variables and mechanisms. Sports Med Arthrosc Rhabil Ther Techno. 2012 Nov 27; 4 (1) : 45
56. Latash ML., Biomechanis and Motor Control: Definindg Central Concepts. Academic Press. 2016
57. Stergio N. Nonlinear Analysis for Human Movement Variability. CRC Press. 2016

41. Thank You!
dave@shiftmovementscience.com

42. Hip Flexibility Essentials For Better Splits,
Leaps, and In Bars
42
Dr. Dave Tilley DPT, SCS, CSCS

43. 43
All of my lecture PDFs, videos, research articles from
this weekend can be found for free via private
DropBox Link

44. 44
Who’s This Clown?
• Former Gymnast – USA JO/College
• Coaching for 14 years, currently optionals
• Doctorate in PT, Board Certified in Sports
• Strength and Conditioning Coach
• CEO of SHIFT Movement Science
• Educator / Researcher / Massive Nerd
• Endlessly Grateful

45. 45
I Feel Your Pain!
“How do I help you get a full split / leaps without hurting you?”
Information overload + limited progress =
coaches who feel frustrated, overwhelmed, stuck

46. 46
Expectation vs Reality
Me making flexibility programs at practice 5 years ago

47. 47
The Real Reason We Need Better Flexibility…
Increased Injury
Risk
Coaches feel
helpless
and anxious
Missed Practice
Time
And Meets
Mental Blocks
Limited Skill
Progress
Poor Meet
Performance
Gymnast/Parent
worries
+ =

48. 48
Thankfully You Can Help!
+
Patience
Communication
Group Collaboration
More Patience
Increases
possibility
of

49. 49

50. 50
Anyone have any peanuts?
For the elephant in the room…
We can’t shy away from the uncomfortable reality /conversation,
injuries and burnout rates are insanely high (our gym included)
As a medical provider I have worked with…
34 gymnasts who had serious stress fractures/overuse tears
20 who lost their entire competitive year
4 with major hip/shoulder surgery
8 who quit gymnastics This season.

51. 51
Screening
Soft Tissue
Care
• Foam Roll
• Targeted Stretching
Strength
• Eccentrics
• Balance
Control
• Full Range
• Skill Specific
Technique
• Basics,
Shapes,
Drills
Culture, Values, Habits

52. 52
Culture, Values, Habits
Do No Harm
Consistency > Intensity
Science + Coaching Expertise
Individuality
Happily a Mutt

53. 53
Screening •Assess, Don’t GuessWhy?
•Floor Split ScreenHow?
Research Articles
[1 – 11]

54. 54
• Right, left, middle
Hip
Screen
Research Articles
Shoulder [ 1 - 9 ]
Hip [ 9 – 11 ]

55. Split Screen

56. Limited split range?
Focus hamstring, inner thigh, quad muscles first
then active flex
All looks good
Focus glute / core strength, active flex, technique

57. 57
Soft Tissue
Care
• Muscle stiffness develops
with more training and
during growth spurts
Why?
• Foam Roll / Lacrosse Ball
• Targeted Stretching
How?
Research Articles
Foam Rolling [ 12 – 18]
Stretching [ 19 - 30 ]

58. 58
Very interesting example
Take away?
1. Focus on muscles > ligaments
2. Consistency > Intensity

59. 59
• 30-60s per area daily
• 3-4/10 discomfort
Foam Roll,
Lacrosse Ball
• 2x30s per muscle group 5x week
• Proper technique, ideally in
circuit
Stretching
Research Articles
Foam Rolling [ 12 – 18]
Stretching [ 19 - 30 ]

60. 60
Static Stretching? Active? PNF? Ballistic?
Thomas et al 2018
Research Article - [ 30 ]
Static seems to be best for increasing flexibility, but all
seem effective!
- 5 minutes total per week, per muscle group
- 2x30 seconds per day
- 5-6 days per week
1. Assessment + Consistency > Intensity
2. Proper alignment and technique to
bias muscle tissue, not ligaments

61. Hip Soft Tissue Work

62. 62
Strength
• Eccentrics suggested to increase
muscle length via research
• Balance is crucial to keep flexibility
Why?
• Eccentrics based on screen
• Balanced strength program
• Don’t feed the fire
How?
Research Articles
Eccentrics for Flexibility [ 31 – 36 ]
Balance Work and Strength for Youth [ 37 – 47 ]

63. 63
• 2-3x 5 reps - 5s lower
• Down slow, help upEccentrics
• 2-3 sets of 10 -12
• Upper back, rotator cuff
• Glutes, hip cuff
Strength
Balance
Research Articles
Eccentrics [ 31 – 36 ]
Strength Balance [ 37 – 52 ]

64. Hip and Shoulder Eccentrics

65. Hip and Shoulder Balance Work

66. • Caution overworking
already stiff muscles
Don’t Feed
The Fire

67. 67
Control
• Passive flexibility doesn’t
automatically transfer to skills
• Strength alone also not enough
Why?
• Active flexibility drills
• BasicsHow?
Research Articles
[ 53 – 57 ]

68. 68
• 2-3 reps of 10 - 12
• Specific to athlete & skill
Active
Flexibility
• 5 Dimensions of Flat Line
• Via Nick Ruddock
• Shape Changing Drills
Basics
Research Articles
[ 53 – 57 ]

69. Hip and Shoulder Active Flex

70. (credit to many different coaches/gyms!)
Basics and Shape Changing Drills

71. 71
Technique • Without basics and technique
it’s hard to make change ‘stick’Why?
• Skill Specific technique and
drills dailyHow?

72. 72
• Via everyone
• Way too many to show!
Skill Specific
Drills

73. 73
So What About Real Life? Screening
Soft Tissue
StrengthActive Flex
Technique,
Basics
Pick 2-3 that fit for your
athletes, time, space,
equipment, and then put in
circuit
3x Upper (15 min)
3x Lower (15 min)
1-2x/week (30 min)

74. Hip Performance Complex

75. 75
Want to Learn More?
Download my new e-book for free at
http://shiftmovementscience.com/freeresourcelibrary/
10 Minute Hip and Shoulder Flexibility Circuits
Chapter 7 – Flexibility
View all of my flexibility ideas onlines
www.shiftmovementscience.com/articles

76. 76
References
1. Andrews, J., Reinold, M., Wilk, K. The Athlete’s Shoulder. Second Edition, 2009.
2. Wilk KE, Macrina LC, Reinold MM. Nonoperative rehabilitation for traumatic and atraumatic glenohumeral instability. North Am J
Sports Phys Ther 1(1):1631, 2006.
3. Wilk KE, Arrigo CA, Andrews JR. Current concepts: The stabilizing structures of the glenohumeral joint. J Orthop Sports 4. Phys Ther
25(6):36479, 1997.
4. Wilk KE, Andrews JR, Arrigo CA. The physical examination of the glenohumeral joint: Emphasis on the stabilizing structures. J
Orthop Sports Phys Ther 25:3809, 1997.
5. Cordasco FA. Understanding multidirectional instability of the shoulder. J Athl Training 35(3):278285, 2000.
6. Andrews, J., Reinold, M., Wilk, K. Current Concepts in the Evaluation and Treatment of the Shoulder in Overhead Throwing
Athletes Part 2: Injury Prevention and Treatment. Sports Health: A Multidisciplinary Approach 2(2) 2010.
7. Ehmke, R. S. (2006). Kinetic Anatomy. (2 ed., pp. 3556). Champagne, IL: Human Kinetics.
8. Caplan J., et al. Multidirectional Instability of the Shoulder in Elite Female Gymnasts. Am J Orthop. 2007;36(12) 660 - 665.
9. Rainman, Thornburg. Clinical Examination and Physical Assessment of Hip Related Joint pain In Athletes. ISJPT 9(6) 2014.
10. Weber AE, Bedi A, Tibor LM, Zaltz I, Larson CM. The Hyper Flexible Hip: Managing Hip Pain in the Dancer and Gymnast.
Sports Health. 2015 Jul;7(4):34658.
11. Shu B., Safran MR. Hip Instability: Anatomic and Clinical Considerations of Traumatic and Atraumatic Instability. Clin Sports Med 30
(2011) 349-367
12. Cheatham SW, Kobler MJ, Cain M, Lee M. The Effects of Self Myofascial Release Using A Foam Roll or Roller Massage on Join Range of
Motion, Muscle Recovery, and Performance: A Systematic Review. 2015. IJSPT; 10(6): 827 - 838.

77. 77
References
13. Beardsley C, Skarabot J. Effects of self - myofascial release: A systematic review. J Bodyw Mov Ther. 2015. Oct; 19(4): 747 - 758.
14. Schleip, R. Fascial Plasticity: A New Neurobiological Explanation: Part 1. Journal of Bodywork and Movement Therapies, 2004.
15. Bialosky, et al. The Mechanisms of Manual Therapy in the Treatment of Musculoskeletal Pain: A Comprehensive Model. Man
Therapy 2009. Oct 4 (15).
16. Chaundry H, et al. Three-Dimensional Mathematical Model for Deformation of Human Fasciae in Manual Therapy. J Am
Osteopath Assoc. 2008;108:379390.
17. Field T. Massage therapy research review. Complement Ther Clin Pract. 2016 Aug; 24: 19-31. Morasaka A., Sports massage. A
comprehensive review. J Sports Med Phys Fitness. 2005. Sept; 45(3): 370-80.
18. Best TM., Hunter, Robin DC, et al. Effectiveness of Sports Massage for Recovery of Skeletal Muscle from Strenuous Exercise.
Clinical Journal of Sports Medicine: September. 2008; 18(5): 446-460.
19. Weppler CH, Magnusson SP. Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther.
2010;90:438 - 449.
20. Ben M., Harvey LA. Regular Stretch does not increase muscle extensibility: a randomized control trial. Scand J Med SCi Sports,
2010: 136 - 144.
21. Konrad A, Tip M. Increased range of motion after static stretching is not due to changes in muscle and tendon structures. Clin
Biomech (Bristol, Avon). 2014 Jun;29(6):636-42. doi: 10.1016/j. clinbiomech.2014.04.013. Epub 2014 May
22. Nakamura M., et al. Acute Effects of Stretching on Passive Properties of Human Gastrocnemius Muscle-Tendon Unit: Analysis
of Differences Between Hold-Relax and Static Stretching. Journ Sport Rehab, 2015, 24, 286 – 292
23. Zollner AM., et al. Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sacrocmeregenesis. PLOS, 2012, 7(10): 1-
10

78. 78
References
23. Zollner AM., et al. Stretching Skeletal Muscle: Chronic Muscle Lengthening through Sacrocmeregenesis. PLOS, 2012, 7(10): 1-10
24. Kubo K., Kanehisa H., Fukunaga, T. Effect of stretching training on the viscoelastic properties of human tendon stiffness in
vivo. J Appl Physiol, 2002, 92: 565 - 601
25. Konrad A, Gad M, Tilp M1. Effect of PNF stretching training on the properties of human muscle and tendon structures. Scand J Med Sci
Sports. 2015 Jun;25(3):346-55. doi: 10.1111/sms.12228. Epub 2014 Apr 10.
26. Cipriani DJ, Terry ME, Haines M, et al. Effect of Stretch Frequency and Sex on the Rate and Gain
and Rate of Loss in Muscle Flexibility During a Hamstring Stretching Program: A Randomized Single-Blind Longitudinal Study.
Journal of Strength and Conditioning Research, 2012; 26(8) 2119 - 2129.
27. Harvey L, Herbert R, Crosbie J. Does stretching induce lasting increases in joint ROM? A systematic review. Physiother Res Int 2002;7:1-
28. Aaltonen S, Karjalainen H, Heinonen A, et al. Prevention of sports injuries: a systematic review of randomized controlled trials. Arch
Intern Med 2007;167:1585-92.
29. Page P., Current Concepts in Muscle Stretching for Exercise and Rehabilitation. Int J Sports Phys Ther. 2012 Feb; 7(1): 109-119.
30. Thomas E., et al. The Relationship Between Stretching Typology and Stretching Duration: The Effects on Range of Motion. Int J Sports
Med. 2018: 39; 39: 243 – 254
31. Blazevich AJ, Cannavan D, Coleman DR, et al. Influence of concentric and eccentric resistance training on architectural adaptation in
human quadriceps muscles. J Appl Physiol 2007;103:1565-75.
32. Duclay J, Martin A, Duclay A, et al. Behavior of fascicles and the myotendinous junction of human medial gastrocnemius following
eccentric strength training. Muscle Nerve 2009;39:819-27.
33. Mahieu NN, McNair P, Cools A, et al. Effect of eccentric training on the plantar flexor muscle- tendon tissue properties. Med Sci Sports
Exerc 2008;40:117-23.

79. 79
References
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81. Thank You!
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