For Integrated Movement
Terry Kennedy, MPT
September-October 2018 • Vol 3, No 100
As a physical therapist emphasizing myofascial release and integrated movement, I like to augment my hands-on and exercise treatments with home programs that include foam rollers for soft tissue mobilization, and balls or gadgets to release “knots” in the muscles and fascia. A metal folding chair is another valuable tool for self-treatment. It is indestructible and stores in a closet or behind a door. It is a great value—$15 at your favorite box store.
A person can accomplish multiple stretches and joint range of motion (ROM) from the following pose, using a chair or the lower steps of a stairway: Place one foot on the floor and the other on the seat of the chair and grasp the back of the chair for security. The leg of the lower foot is kept straight, stretching the “gastroc” muscles of the calf and the hip flexors (psoas and company). This also takes the hip and knee into full extension and the ankle into forward bending or dorsiflexion (see first photo, above).