To help you understand the science behind Neuromuscular Workout, and why the exercises within the program have been chosen, we have compiled a list of information sources.
Background
The sources and information that are found here, have been thoroughly reviewed by Malou Deichmann , Neuromuscular Workouts’ Founder and Trainer, who – along with her many years of experience within the fitness, mobility and physical training industry – has a Bachelor in Nutrition and Health from Suhr’s Seminarium in Copenhagen , that allows her to communicate and guide within the areas of health, nutrition and physical activity.
In addition to her bachelor’s degree, Malou has also received the following certifications, that qualify her to train, teach and develop programs for movement within the areas of physical fitness, mobility and strength:
- February 2009 – “Certified instructor for Matwork Level 1&2, Reformer Level 1” – Stott Pilates
- November 2014 – “Fascia Oriented Training in the Contemporary Pilates Environment” – Copenhagen Pilates Studio
- July 2015 – “Sacroiliac Function and Pilates Program Design”- Pilates Method Alliance
- July 2015 – “Shoulder Mechanics, Alignment and Pilates Program Design” – Pilates Method Alliance
- January 2016 – “Comprehensive Pilates Teacher Training” – Body Arts and Science International (BASI)
- January 2017 – “Hip and Knee Biomechanics on the Reformer”- Pilates Method Alliance
- September 2017 – “2017 Mountain Land Running Summit Attendance” – Mountain Land Running Summit
- September 2018 – “2018 Mountain Land Running Summit Attendance” – Mountain Land Running Summit
- June 2019 – “Children, Physiotherapy and Mental Health” – Social Pediatric Physiotherapist Pernille Thomsen
- October 2020 – “2017 Mountain Land Running Summit Attendance” – Mountain Land Running Summit
- September 2022 – “2022 Mountain Land Running Summit Attendance” – Mountain Land Running Summit
Sources
The following sources come from a wide variety of peer reviewed papers and are listed in categories to help you find the information pertaining to your particular area of training.
Neck
– Durall, C. J. (2012, July 4). “Therapeutic Exercise for Athletes With Nonspecific Neck Pain: A Current Concepts Review”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435917/
– University of Maryland Medical Center (UMMC). “Rehabilitation of Cervical Spine: A Patient’s Guide to Rehabilitation of the Cervical Spine”. Retrieved from
https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/rehabilitation-cervical-spine
Shoulders
– Journal of Orthopaedic & Sports Physical Therapy. (2020, February 29). “Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function”. Retrieved from https://www.jospt.org/doi/10.2519/jospt.2020.0501
– Conroy, D.E.; Hayes, K.W. (1998, July 1). “The Effect of Joint Mobilization as a Component of Comprehensive Treatment for Primary Shoulder Impingement Syndrome”. Retrieved from https://www.jospt.org/doi/abs/10.2519/jospt.1998.28.1.3
– Kang, MH.; Oh, J-S. (2019, October 15). “Effects of self-stretching with mobilization on shoulder range of motion in individuals with glenohumeral internal rotation deficits: a randomized controlled trial”. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1058274619305476
Core
– Huxel Bliven, K. C.; Anderson, B. E. (2013, November 5). “Core Stability Training for Injury Prevention”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806175/
Lower Extremities (Hips And Legs) Through Core
– Willson, J. D.; Dougherty, C. P. ; Ireland, M. L.; Davis, I. M. (2005, September) “Core Stability and Its Relationship to Lower Extremity Function and Injury”. Retrieved from https://journals.lww.com/jaaos/fulltext/2005/09000/core_stability_and_its_relationship_to_low er.5.aspx
Hips
– Reiman, M. P.; Matheson, J. W. (2013, October 5). “Restricted Hip Mobility: Clinical Suggestions for Self‐mobilization and Muscle Re‐education”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
Knees and Running
– Vannatta, C. N.; Haberl, M. (2013, April 3). “Clinical Decision Making And Treatment In A Runner With Hip Pain And Neuromuscular Control Dysfunction: A Case Report”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6063059 /
– Sugimoto, D.; Myer, G. D.; Barber Foss, K. D.; Pepin, M. J.; Micheli, L. J.; Hewett, T. E. (2016, June 1). “Critical components of neuromuscular training to reduce ACL injury risk in female athletes: meta-regression analysis”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5502078/
Ankles
– Chinn, L.; Hertel, J., (2010, January). “Rehabilitation of Ankle and Foot Injuries in Athletes”. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2786815/
– Bleakley, C.; Taylor, J.; Dischiavi, S.; Doherty, C.; Delahunt, E. (2018, October). “Rehabilitation Exercises Reduce Reinjury Post Ankle Sprain, But the Content and Parameters of an Optimal Exercise Program Have Yet to Be Established: A Systematic Review and Meta-analysis”. Retrieved from http://dx.doi.org/10.1016/j.apmr.2018.10.005
Foot Core
– Taddei, U. T.; Matias, A. B.; Duarte, M.; Sacco, I. C. N. (2020, December). “Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial”. Retrieved from https://pubmed.ncbi.nlm.nih.gov/33156692/
Neuromuscular Exercises To Recover And Prevent Injuries
– Etty Griffin, L. Y. (2003, April). “Neuromuscular training and injury prevention in sports”. Retrieved from https://pubmed.ncbi.nlm.nih.gov/12671485/
– Emery, C. A.; Roy, T. O.; Whittaker, J. L.; Nettel-Aguirre, A.; van Mechelen, W. (2015, July). “Neuromuscular training injury prevention strategies in youth sport: a systematic review and meta-analysis”. Retrieved from https://bjsm.bmj.com/content/49/13/865
– Richmond, S.; van den Berg, C.; Owoeye, O.; Shi, Q.; Palacios-Derflingher, L.; Hagel, B.; Macpherson, A.; Emery, C. (2017, February). “The Efficacy Of A Neuromuscular Training Injury Prevention Warm-up Program In Junior High School Students”. Retrieved from https://bjsm.bmj.com/content/51/4/379.1
Mobilization To Recover And Prevent Injuries
– Schils, S. J.; Turner, T. A. (2010, December) “Review of Early Mobilization of Muscle, Tendon, and Ligament After Injury in Equine Rehabilitation (Chapter 2, 3 and 4.)”. Retrieved from https://www.researchgate.net/publication/277329816_Review_of_Early_Mobilization_of_Muscle_Tendon_and_Ligament_After_Injury_in_Equine_Rehabilitation
Symmetric Training For Preventing Injuries
The below articles found significance between asymmetric strength and injuries in the respective populations:
– Yeung, J.; Cleves, A.; Griffiths, H.; Nokes, L. (2016, August). “Mobility, proprioception, strength and FMS as predictors of injury in professional footballers”. Retrieved from https://bmjopensem.bmj.com/content/bmjosem/2/1/e000134.full.pdf
– Wang, H-K.; Cochrane, T. (2001, September). “Mobility impairment, muscle imbalance, muscle weakness, scapular asymmetry and shoulder injury in elite volleyball athletes”. Retrieved from https://www.proquest.com/openview/fa9db23170cf14dac861aca20009d2ff/1?pq-origsite=gsc holar&cbl=4718
Core Stability And The Potential For Injury Prevention
– Huxel Bliven, K. C.; Anderson, B. E. (2013, March). “Core Stability Training for Injury Prevention”. Retrieved from https://journals.sagepub.com/doi/abs/10.1177/1941738113481200
– McGill, S. (2010, June) “Core Training: Evidence Translating to Better Performance and Injury Prevention”. Retrieved from https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Core_Training__Evidence_Translating_to_Better.4.aspx
– Hibbs, A. E.; Thompson, K.G.; French, D.; Wrigley, W.; Spears, I. (2012, October) “Optimizing Performance by Improving Core Stability and Core Strength”. Retrieved from https://link.springer.com/article/10.2165/00007256-200838120-00004
– Willson, J. D.; Dougherty, C. P. ; Ireland, M. L.; Davis, I. M. (2005, September) “Core Stability and Its Relationship to Lower Extremity Function and Injury”. Retrieved from https://journals.lww.com/jaaos/fulltext/2005/09000/core_stability_and_its_relationship_to_low er.5.aspx
Hip and knee osteoarthritis
– Ageberg, E.; Link, A.; Roos, E.M. (2010) “Feasibility of neuromuscular training in patients with severe hip or knee OA: The individualized goal-based NEMEX-TJR training program”. Retrieved from https://doi.org/10.1186/1471-2474-11-126
Foamroller
– Wiewelhove T.; Döweling A.; Schneider C.; Hottenrott L.; Meyer T.; Kellmann M.; Pfeiffer M.; Ferrauti A.; (2019, April). “A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery”. Retrieved from https://www.frontiersin.org/articles/10.3389/fphys.2019.00376/full
