0:00 This is Brent, President of B2C Fitness, and in this video we're doing our 0:03 dynamic lat stretch. So, if you're doing your dynamic lat stretch I'm going to 0:07 assume that you've already done a few things. I'm going to assume that you've 0:10 already done your release techniques for the lats, probably both static and active, 0:15 you've already done your self administered mobilization techniques 0:18 when appropriate. The activity of the latissimus dorsi, especially when it 0:23 becomes overactive, seems to be highly correlated with thoracic mobility as 0:27 well as SI joint mobility on the same side. I'm going to also assume that 0:31 you've already progressed through your other types of stretching. So you've done 0:35 static stretching to return an adaptively shortened muscle to it's 0:38 optimal length, we've done active stretching to return end range strength 0:43 as well as optimized reciprocal inhibition, and now you're looking to 0:47 increase neuromuscular control at the tempo of daily activity, or sporting 0:53 activity. So this is one of the ends of our progressions when it comes 0:57 to flexibility training. I'm going to have my friend Leanne come out, help me 1:01 demonstrate this exercise. We're going to start off with just a little bit of 1:05 functional anatomy here. The latissimus 1:10 dorsi, huge muscle with a very 1:15 complicated origin, and some very complicated actions, goes from an 1:19 insertion on the front of our humerous and that intertubercular groove, and then 1:23 courses down our ribcage into our thoracolumbar aponeurosis, which of course 1:28 has its own attachments in the lumbar spine and posterior pelvis. So this 1:34 muscle can not only adduct, extend, and internally rotate our humerous, we have 1:41 to keep in mind that has some actions here at the spine too. 1:45 It'll ipsilaterally rotate the spine. It will do an anterior pelvic tilt by 1:50 pulling up on the pelvis, as well as extend the lumbar spine. So we've got to 1:56 be careful when we're trying to stretch the lat that we keep all of this in 2:00 consideration. I'm going to show you guys some simple queues to get that done. So I'm 2:03 going to have Leanne go ahead and turn around. She's going to grab this 2:08 band for us here, and the first thing we're 2:14 going to try to do is going to look very much 2:20 like a shoulder press. So, if this is what the lat does, this is going to be a 2:25 stretch for the lat. So she's going to start in kind of this guarded 2:29 position here, and she's just going to go ahead and press straight up, reach up as 2:34 high as she can above her, kind of in a cross-body fashion. We could start without 2:38 trunk rotation, just to start. We want to make sure that she can 2:41 perform this press without going 2:46 into an anterior pelvic tilt. That's our first progression. I know this looks 2:50 like a shoulder press, but this is a dynamic stretch for her latissimus dorsi. 2:53 I'm not using a ton of weight, I'm just trying to get her to stretch out as far 2:58 as she can, get a nice stretch in her lat, and maintain control. From here, 3:05 now we can start getting a little bit more complicated, we can start adding a 3:09 little bit more joint actions and get even a little bit more stretch. So what 3:13 I'm going to have Leanne do is she's going to use that rotation component of 3:16 the spine. We're going to go from a shoulder press, to a shoulder press with 3:21 rotation. So now I'm going to have you reach across this way, and what you 3:28 might have to do to keep somebody's pelvis from twisting with their body, 3:32 because your lat does spine rotation, it doesn't twist your hips, is you might 3:37 have to palpate the front of their ASIS on the opposite hip, I guess 3:42 the same side that you're pressing, then you could reach a hand up, so reach for 3:45 my hand, good, you can get lots of trunk rotation. Let's try that one more time. 3:50 Really reach, good. Let's see that one more time, reach across, good. 4:01 Do you feel that Leanne? -Yeah. Good. If Leanne wasn't feeling that we need even more 4:05 extensibility she could do kind of what's going to look kind of like an 4:08 upper cut, or a lay up. If we turn the hand this way, so palm's up, that'll force 4:13 more external rotation of the humerus and get an even bigger stretch. So she 4:16 can start here in that nice tucked up position, and then she's going to press 4:21 up this way. So let's try that Leanne. Good. Of course, these are progressions 4:28 for neuromuscular control. You still have your tempo progressions that you can do. 4:31 So she can do a few reps, and then start speeding up as she gets more 4:37 comfortable. This is dynamic stretching after all. Then if we really want to 4:43 increase the complexity of this exercise, increase the amount of neuromuscular 4:47 control, I can let her start spinning in the hips so now she's going to look like 4:52 this, making sure she still presses off this hip, keeps this glute locked out, and 4:58 she's still reaching up nice and high without going into an anterior pelvic 5:01 tilt. Alright, good. Keep going. Notice Leanne's keeping the ball of her foot 5:10 on the floor on her left side. So this would be the end of our band 5:18 progressions. This is a great exercise, you can have them pick up the tempo a 5:21 little bit. She's using a band so we don't have to worry about throwing 5:23 around a weight stack or anything. If she can get up to this kind of tempo 5:27 where she's bouncing a little bit, that's okay, this is dynamic flexibility, 5:31 providing she can keep all of her kinetic chain checkpoints in line, she 5:35 doesn't go into that anterior pelvic tilt, and she continues to feel a stretch 5:38 on her latissimus dorsi. Now, from here we can progress to something that I know 5:44 everybody's seen which is the the medicine ball chop patterns with reach. I 5:51 would still have Leanne start with just the pressing motion. I think people tend 5:56 to progress dynamic stretching a little too fast, they start losing their form, 6:00 and remember, if we're trying to increase neuromuscular control that's 6:04 kind of a step backwards. We want to increase neuromuscular control, we want to 6:07 optimize movement. So I'm going to have Leanne start just like she's 6:11 going to do a two-handed press with the medicine ball, except we're going to 6:15 add just a little bit of rotation. So I'm going to, once again, 6:18 palpate Leanne's ASIS, making sure her pelvis stays stable, and I'm 6:24 going to have her reach for my hand here. Good, and she should be feeling a stretch 6:28 on this lat, the side opposite from where she's reaching. You feel that? -Yeah. Let's 6:35 come up just a little higher, but a little bit more stretch. There we go, good. 6:39 Big stretch, and I'm going to keep going through the same type of 6:44 progressions we went through with the band. So now I'm going to have you go 6:46 ahead and spin on this hip. Nice reach up. Try not to go into an anterior 6:51 pelvic tilt, drawn-in for me. Speed that up just a little bit. Good. And then, 6:57 of course, I can make this even more complicated if I want to get more involved, 7:01 get more muscles involved, maybe kill a few birds with one stone here, I could 7:05 have Leanne reach down for that toe in either a squat or deadlift fashion, 7:10 and then reach up. So now we've got this big movement pattern, just 7:15 reach down towards your toe, and then reach up. She can start speeding 7:19 this up a little bit as she gets better form. Make sure you're keeping your glutes 7:22 engaged, you're drawn-in so you don't go into that anterior pelvic tilt. Now, 7:28 generally for dynamic stretching you're going to do 10, maybe up to 20 7:32 repetitions. Leanne's done like 500 here, that's probably way too many repetitions 7:36 for any one side of a dynamic stretch. You have tons of progressions. Let's 7:42 try to back off some of the more complicated progressions to start, and 7:46 try to think about optimizing movement starting with our regressions, and then 7:50 progressing. So we did the band press, then the band press with rotation, trunk 7:55 rotation that is, then the band press with external rotation of 8:00 the humerus, then we did hip rotation, and then we added the ball. We went through 8:05 those same progressions again, and then we added the toe touch to press. I hope you 8:11 enjoy this video, I hope I just gave you a ton of stuff to work with with 8:14 your clients, your athletes. I think you are going to enjoy this progression and 8:18 the performance increases you get. Thanks again Leanne for participating.
