Biomechanics

What is SMFR?
Self Myofascial Release (SMFR) is a technique used to reduce fascial restrictions and improve tissue extensibility by applying sustained pressure to areas of soft tissue that feel stiff or tender. At Fluid Health and Fitness, we teach SMFR as a combination of passive pressure (30 seconds) followed by active movement across three progressive stages. This technique can be applied using tools like foam rollers, lacrosse balls, massage peanuts, or even fingers.

What is Traction and Distraction?
Traction (pulling apart) and distraction (unweighting) are self-applied joint mobilization techniques that use bands or gravity-assisted positions to decompress the joint and improve its passive motion. This promotes capsular stretch and improved joint centration.

What is Percussion Inhibition?
Percussion inhibition is a technique using low-speed, low-amplitude vibration through a massage gun applied to musculoskeletal junctions to calm down hyperactive or guarded muscles. It targets the neuromuscular reflex arcs that maintain chronic tension, particularly in areas prone to postural overload.

What is PNF Stretching?
PNF (Proprioceptive Neuromuscular Facilitation) Stretching is a neuromuscular re-education technique that combines muscle contraction and stretching in a sequence designed to reduce neural resistance to motion. At Fluid, we use the PAPS protocol—Passive, Active, Passive, Strain.

Percussion stimulation is a more active application of percussive therapy that uses a higher-speed massage gun to energize and prepare tissue for movement. Unlike inhibition, this technique is dynamic—used to stimulate underused or neurologically “asleep” tissue.

When we think about improving our health, we often focus on things like diet, sleep, or resistance training. But there’s a lesser-known powerhouse system in your body that might be the strongest predictor of how long and well you live: your oxidative energy system, also known as aerobic metabolism.

Functional movement requires precise control of the shoulders, hips, and limbs. This control is vital for performing daily tasks and complex activities without injury.

The swing phase occurs when the limb is off the ground and moving to prepare for the next step. This phase emphasizes non-loadbearing mechanics, requiring coordination, flexibility, and muscle strength to execute efficiently.

The stance phase is the foundation of functional movement. It is the part of a movement cycle where your body supports weight, and it involves crucial mechanics for balance, alignment, and strength. During this phase, proper loadbearing mechanics ensure that forces are distributed evenly through your joints, reducing strain and enhancing efficiency.

Inside-out biomechanics focuses on the idea that movement begins with the core and radiates outward. This concept, central to Dynamic Neuromuscular Stabilization (DNS), emphasizes the importance of core stability and proper breathing mechanics for efficient movement.

Walking may seem simple, but it’s a highly coordinated process involving multiple joints and muscles working in sync.

Proximal to distal biomechanics is the foundation of efficient movement. This principle highlights how movements originate from the core (proximal) and transfer outward to the limbs (distal).

Improving mobility takes more than just traditional stretching. Effective mobility training involves combining flexibility, strength, and motor control.

Sometimes, our muscles resist being stretched, not because they’re short, but because of reflexes and structural factors. Two common causes of limited mobility are reactive stretch resistance and intrinsic stiffness.

Flexibility and mobility are terms often used interchangeably, but they are not the same. Understanding their differences can help you train more effectively and move better in daily life and sports.

Breathing is more than just taking in oxygen; it’s a key player in movement and stability. The diaphragm, transverse abdominis, and pelvic floor muscles make up your inner unit, which stabilizes the core during dynamic movements.

Good posture is the foundation of efficient movement. It’s more than just standing up straight; it’s about aligning your head, shoulders, spine, hips, knees, and feet in a way that minimizes strain and maximizes function.

Movement is not random. It occurs in specific directions, governed by what are called planes of motion. These imaginary lines divide the body and help us understand how and where movement happens.

Muscles work by contracting, and there are several types of contractions that dictate how we move. Each type serves a unique purpose and plays a crucial role in different activities.

The human body is a masterpiece of collaboration. Muscles don’t work alone; they function as part of a team to produce smooth, coordinated movement. Each muscle plays a specific role, and understanding these roles can help us move more efficiently and prevent injury.