Awaken/Condition/Practice - We teach in this specific sequence in every level of class in order to unwind compensation patterns in the myofascia that can prohibit optimal function. Myofascial chaines can be weak (compensated) or tight (compensating) Both are highly injury prone and will leak power over time.
Residual tension - When you train a movement, the myofascia retain the tension to some degree. This pre-tense tissue will leak power because it will not be able to contract to the same degree as non pre-tense tissues. Without releasing the pre-tense tissue, adaptation will occur and it will lead to myofascial density.
Myofascial Density - Over time, when you neglect to release residual tension, the pre-tense tissue lays down collagenous fibers to make it easier to maintain; in order to substitute for muscular activation. The fascial bag will then increase in thickness in order to use less effort to hold pretension, diminishing mobility. The myofascial densitiy must then be pulped in order to break down the leathery adaptations to restore mobility and ability to express power. Without pulping, the area will become less and less mobile, resulting in diminished innervation. More dense tissue, less mobility over a long period of time, leading to motor amnesia.
Sensory Motor Amnesia - When tissue is not moved through a degree of freedom, the fascia adapts to less use and phases down its innervation. It is not just atrophy, but more importantly a disconnect between the brain and the innervated tissue which results in the loss of movement pattern. If the movement pattern remains dormant for long enough, it will develop a protective mechanism to further avoid the movement, which leads to fear reactivity.
Scapular Movements - scapular retraction refers to moving the shoulder blades (scapula) towards the spine. The opposite is protraction – moving the shoulder blades away from the spine. If you give yourself a big bear hug your shoulder blades will protract. If you try to pinch your shoulder blades all the way together they will retract. If you fully protract, fully retract, and then find the spot in the middle you will have found a good approximation of neutral.
Scapular depression refers to moving the shoulder blades down away from your ears. The opposite is elevation, which is bringing the shoulder blades closer to the ears. Shrugging is elevation, the opposite movement is depression. As with retraction, a good approximation of neutral is the spot in the middle of elevation and depression.
Knob - Rounded bottom closest to where your hand is positioned on the clubbell.