Where would I be without MDT like resets? More asymmetrical and possibly injured that's where! Here are my 5 current pre-workout resets based on my current asymmetries.
1) Repeated ankle plantarflexion
- If I am limited in the half kneel ankle dorsiflexion test, I'll bust out 10-20 passive plantarflexion with slight inversion and retest
- often I get right to the wall with little to no perception of "tightness"
- next up is a tibial IR check in 90-90 sitting
- if there is a loss (typically on my right side), I'll wrap my proximal calf with an EMB and perform the tibial internal rotation with half kneel either on the ground or up on a chair
- next I go back to re-test 90-90 and it's often better in 10-20 reps
- if I feel any pinch or loss of hip flexion or hip IR, it's repeated hip flexion
- end range passively into flexion and slight abd/ER to go a bit further
- re-check after 10-20 reps and the "FAI" like pinch is often gone
- this is easily checked with SFMA's lumbar lock shoulder ER test in quadruped
- a loss for me is normally to the right being DN versus left being FN
- ten thoracic whips to the right, followed by lots of nice cavitations - free of charge!
- MRE patterns are a work in progress for me
- I tend to be restricted bilaterally - which is why I don't work on them like I should, no asymmetry!
- actually that's just laziness b/c there is no pain
- I've been experimenting with ballistic shoulder extension, I thought, if it works for thoracic rotation, why not shoulder extension?
- it ends up improving my flexion and MRE shoulder movements plus you do not need a counter or doorway to perform it passively
- try it and report back - I even gave it to a patient in her late 60s for her shoulder and she loved it!