00:02 - 00:07This is Brent, President of B2C Fitness, and we're talking about active
00:07 - 00:11self-administered release for the anterior thigh. Now, the muscles that have
00:11 - 00:15a propensity to develop tightness, trigger points, and adhesions are going to be our
00:15 - 00:20rectus femoris, and our vastus intermedius, usually attributed to an
00:20 - 00:24anterior pelvic tilt, or a history of knee pain. I'm have Salvi come out help
00:24 - 00:30me demonstrate these two exercises. Now, in the last video, we did static release
00:30 - 00:34for the anterior thigh. We pretty much went right to our rectus femoris trigger
00:34 - 00:38point, here. In this video we'll go ahead and do the vastus intermedius. Now,
00:38 - 00:43normally we wouldn't do active release to one, static release to the other. Active
00:43 - 00:47release is simply a progression from static release. We'd start with our
00:47 - 00:51static release techniques, get that trigger point to tone down, get that
00:51 - 00:56tenacity to tone down. Once we've gotten that trigger point to nearly go away,
00:56 - 01:00then we could start with our active release techniques to bind down that
01:00 - 01:05adhesive area, floss the muscle through it so that we get some good movement
01:05 - 01:09back, and improve muscular function. Let me have you go ahead and assume that
01:09 - 01:15plank position we did it for the static release technique. So as you can see,
01:15 - 01:20the technique starts out the same. We're in a plank position, Salvi's going to
01:20 - 01:24roll until she finds the most tender area, this time in the lower part of her
01:24 - 01:30quad where we would attribute a vastus intermedius adhesion. This technique
01:30 - 01:34works a little different than the other active release techniques we've done. In
01:34 - 01:38the previous active release techniques we've done, we've found the most tender
01:38 - 01:43spot, and then gone just above or below it so that we can then bind down that
01:43 - 01:48adhesive point, and run the muscle through it. This time, with the rectus
01:48 - 01:53femoris, we're going to go right on the adhesive point, then has Salvi go ahead
01:53 - 02:00and bend her knees. That's going to move the most adhesive point just distal, or
02:00 - 02:07just lower than the foam roll, and then as she slowly lowers her legs, the foam roll
02:07 - 02:11will bind that adhesive point, and the muscle will be pulled through this
02:11 - 02:16way. Now, the protocol for active release is very similar to active stretching.
02:16 - 02:24She's going to do 8 to 15 repetitions, down nice and slow, holding
02:24 - 02:29for 2 at the bottom, or she's going to keep going until she finds some increase
02:29 - 02:35in extensibility, some release, some reduction of the discomfort she felt
02:35 - 02:38when she started this exercise. So, you can start with your static release
02:38 - 02:44techniques for anterior thigh, being rectus femoris and vastus intermedius, for those
02:44 - 02:48who have either an anterior pelvic tilt, or history of knee pain, and then you
02:48 - 02:53can go ahead and progress to your active release techniques. Thank you.