The RELEASE process

Functional assessment of kinetic chain function using overhead and single leg squat protocols.

Manual muscle testing and joint range of movement assessment via assisted stretching

Sports massage and foam rolling to lower tension in overactive muscle fibres and reduce intermuscular adhesion and trigger points allowing muscles to return to their correct resting length

Static and dynamic stretching to open up joints allowing for a greater range of movement enabling correct form when exercising.

Exercising in proprioceptively rich environments. Training in unstable environments to increase or restore correct mechanoreceptor feedback via afferent nerves increasing co-ordination and functionality.

Core strength training is performed in the first instance using isometric internal activation to stimulate activation of the transverse abdominus. Secondly flexion and extension of the trunk and lower limbs are employed to activate the external abdominal musculature. Progression is via increased instability rather than repetition.

Resistance training to strengthen weaker muscles which have been synergistically dominated by their overactive counterparts initially in the eccentric phase only. Progression is then achieved via supersets of type 11 muscle fibres and type 1 muscle fibres for similar joint mechanics as research has shown this to be the most effective strategy.