00:00 - 00:03This is Brent, President of B2C Fitness, and in this video we're doing our
00:03 - 00:07dynamic lat stretch. So, if you're doing your dynamic lat stretch I'm going to
00:07 - 00:10assume that you've already done a few things. I'm going to assume that you've
00:10 - 00:15already done your release techniques for the lats, probably both static and active,
00:15 - 00:18you've already done your self administered mobilization techniques
00:18 - 00:23when appropriate. The activity of the latissimus dorsi, especially when it
00:23 - 00:27becomes overactive, seems to be highly correlated with thoracic mobility as
00:27 - 00:31well as SI joint mobility on the same side. I'm going to also assume that
00:31 - 00:35you've already progressed through your other types of stretching. So you've done
00:35 - 00:38static stretching to return an adaptively shortened muscle to it's
00:38 - 00:43optimal length, we've done active stretching to return end range strength
00:43 - 00:47as well as optimized reciprocal inhibition, and now you're looking to
00:47 - 00:53increase neuromuscular control at the tempo of daily activity, or sporting
00:53 - 00:57activity. So this is one of the ends of our progressions when it comes
00:57 - 01:01to flexibility training. I'm going to have my friend Leanne come out, help me
01:01 - 01:05demonstrate this exercise. We're going to start off with just a little bit of
01:05 - 01:10functional anatomy here. The latissimus
01:10 - 01:15dorsi, huge muscle with a very
01:15 - 01:19complicated origin, and some very complicated actions, goes from an
01:19 - 01:23insertion on the front of our humerous and that intertubercular groove, and then
01:23 - 01:28courses down our ribcage into our thoracolumbar aponeurosis, which of course
01:28 - 01:34has its own attachments in the lumbar spine and posterior pelvis. So this
01:34 - 01:41muscle can not only adduct, extend, and internally rotate our humerous, we have
01:41 - 01:45to keep in mind that has some actions here at the spine too.
01:45 - 01:50It'll ipsilaterally rotate the spine. It will do an anterior pelvic tilt by
01:50 - 01:56pulling up on the pelvis, as well as extend the lumbar spine. So we've got to
01:56 - 02:00be careful when we're trying to stretch the lat that we keep all of this in
02:00 - 02:03consideration. I'm going to show you guys some simple queues to get that done. So I'm
02:03 - 02:08going to have Leanne go ahead and turn around. She's going to grab this
02:08 - 02:14band for us here, and the first thing we're
02:14 - 02:20going to try to do is going to look very much
02:20 - 02:25like a shoulder press. So, if this is what the lat does, this is going to be a
02:25 - 02:29stretch for the lat. So she's going to start in kind of this guarded
02:29 - 02:34position here, and she's just going to go ahead and press straight up, reach up as
02:34 - 02:38high as she can above her, kind of in a cross-body fashion. We could start without
02:38 - 02:41trunk rotation, just to start. We want to make sure that she can
02:41 - 02:46perform this press without going
02:46 - 02:50into an anterior pelvic tilt. That's our first progression. I know this looks
02:50 - 02:53like a shoulder press, but this is a dynamic stretch for her latissimus dorsi.
02:53 - 02:58I'm not using a ton of weight, I'm just trying to get her to stretch out as far
02:58 - 03:05as she can, get a nice stretch in her lat, and maintain control. From here,
03:05 - 03:09now we can start getting a little bit more complicated, we can start adding a
03:09 - 03:13little bit more joint actions and get even a little bit more stretch. So what
03:13 - 03:16I'm going to have Leanne do is she's going to use that rotation component of
03:16 - 03:21the spine. We're going to go from a shoulder press, to a shoulder press with
03:21 - 03:28rotation. So now I'm going to have you reach across this way, and what you
03:28 - 03:32might have to do to keep somebody's pelvis from twisting with their body,
03:32 - 03:37because your lat does spine rotation, it doesn't twist your hips, is you might
03:37 - 03:42have to palpate the front of their ASIS on the opposite hip, I guess
03:42 - 03:45the same side that you're pressing, then you could reach a hand up, so reach for
03:45 - 03:50my hand, good, you can get lots of trunk rotation. Let's try that one more time.
03:50 - 04:01Really reach, good. Let's see that one more time, reach across, good.
04:01 - 04:05Do you feel that Leanne? -Yeah. Good. If Leanne wasn't feeling that we need even more
04:05 - 04:08extensibility she could do kind of what's going to look kind of like an
04:08 - 04:13upper cut, or a lay up. If we turn the hand this way, so palm's up, that'll force
04:13 - 04:16more external rotation of the humerus and get an even bigger stretch. So she
04:16 - 04:21can start here in that nice tucked up position, and then she's going to press
04:21 - 04:28up this way. So let's try that Leanne. Good. Of course, these are progressions
04:28 - 04:31for neuromuscular control. You still have your tempo progressions that you can do.
04:31 - 04:37So she can do a few reps, and then start speeding up as she gets more
04:37 - 04:43comfortable. This is dynamic stretching after all. Then if we really want to
04:43 - 04:47increase the complexity of this exercise, increase the amount of neuromuscular
04:47 - 04:52control, I can let her start spinning in the hips so now she's going to look like
04:52 - 04:58this, making sure she still presses off this hip, keeps this glute locked out, and
04:58 - 05:01she's still reaching up nice and high without going into an anterior pelvic
05:01 - 05:10tilt. Alright, good. Keep going. Notice Leanne's keeping the ball of her foot
05:10 - 05:18on the floor on her left side. So this would be the end of our band
05:18 - 05:21progressions. This is a great exercise, you can have them pick up the tempo a
05:21 - 05:23little bit. She's using a band so we don't have to worry about throwing
05:23 - 05:27around a weight stack or anything. If she can get up to this kind of tempo
05:27 - 05:31where she's bouncing a little bit, that's okay, this is dynamic flexibility,
05:31 - 05:35providing she can keep all of her kinetic chain checkpoints in line, she
05:35 - 05:38doesn't go into that anterior pelvic tilt, and she continues to feel a stretch
05:38 - 05:44on her latissimus dorsi. Now, from here we can progress to something that I know
05:44 - 05:51everybody's seen which is the the medicine ball chop patterns with reach. I
05:51 - 05:56would still have Leanne start with just the pressing motion. I think people tend
05:56 - 06:00to progress dynamic stretching a little too fast, they start losing their form,
06:00 - 06:04and remember, if we're trying to increase neuromuscular control that's
06:04 - 06:07kind of a step backwards. We want to increase neuromuscular control, we want to
06:07 - 06:11optimize movement. So I'm going to have Leanne start just like she's
06:11 - 06:15going to do a two-handed press with the medicine ball, except we're going to
06:15 - 06:18add just a little bit of rotation. So I'm going to, once again,
06:18 - 06:24palpate Leanne's ASIS, making sure her pelvis stays stable, and I'm
06:24 - 06:28going to have her reach for my hand here. Good, and she should be feeling a stretch
06:28 - 06:35on this lat, the side opposite from where she's reaching. You feel that? -Yeah. Let's
06:35 - 06:39come up just a little higher, but a little bit more stretch. There we go, good.
06:39 - 06:44Big stretch, and I'm going to keep going through the same type of
06:44 - 06:46progressions we went through with the band. So now I'm going to have you go
06:46 - 06:51ahead and spin on this hip. Nice reach up. Try not to go into an anterior
06:51 - 06:57pelvic tilt, drawn-in for me. Speed that up just a little bit. Good. And then,
06:57 - 07:01of course, I can make this even more complicated if I want to get more involved,
07:01 - 07:05get more muscles involved, maybe kill a few birds with one stone here, I could
07:05 - 07:10have Leanne reach down for that toe in either a squat or deadlift fashion,
07:10 - 07:15and then reach up. So now we've got this big movement pattern, just
07:15 - 07:19reach down towards your toe, and then reach up. She can start speeding
07:19 - 07:22this up a little bit as she gets better form. Make sure you're keeping your glutes
07:22 - 07:28engaged, you're drawn-in so you don't go into that anterior pelvic tilt. Now,
07:28 - 07:32generally for dynamic stretching you're going to do 10, maybe up to 20
07:32 - 07:36repetitions. Leanne's done like 500 here, that's probably way too many repetitions
07:36 - 07:42for any one side of a dynamic stretch. You have tons of progressions. Let's
07:42 - 07:46try to back off some of the more complicated progressions to start, and
07:46 - 07:50try to think about optimizing movement starting with our regressions, and then
07:50 - 07:55progressing. So we did the band press, then the band press with rotation, trunk
07:55 - 08:00rotation that is, then the band press with external rotation of
08:00 - 08:05the humerus, then we did hip rotation, and then we added the ball. We went through
08:05 - 08:11those same progressions again, and then we added the toe touch to press. I hope you
08:11 - 08:14enjoy this video, I hope I just gave you a ton of stuff to work with with
08:14 - 08:18your clients, your athletes. I think you are going to enjoy this progression and
08:18 - 08:25the performance increases you get. Thanks again Leanne for participating.