Name: External Rotator Reactive Activation
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 4 min 2 s
Description: Strengthen your core and shoulder muscles with External Rotator Reactive Activation. Get step-by-step instructions and tips for this exercise to help you improve posture and stability.

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https://stream.mux.com/GvSCpTSJZTC3Nq1ApWN0000oKbx7ejSeLA02xP9IGt46lo.m3u8

Strengthen your core and shoulder muscles with External Rotator Reactive Activation. Get step-by-step instructions and tips for this exercise to help you improve posture and stability.

Introduction to Reactive Integration

Understanding Muscle Dysfunctions and Activation

Demonstrating External Rotator Activation

Utilizing Body Blade for Enhanced Muscle Firing

Incorporating Integration into Corrective Exercise

External Rotator Reactive Activation

This is Brent, President of B2C Fitness, and in this video we're going to do external rotator reactive integration. Now, reactive integration, is where we choose an exercise to help increase the firing rate of one of our under active muscles. In upper body dysfunction, and dysfunction in general, it's a lot more than just, "this muscle's strong, and this muscle's weak", we have a lot of things going on, like inhibitions, over activities, firing rates, timing. This is one of those exercises that will help improve the timing, so that after we've corrected our length tension relationships, we have also helped increase the neuromuscular efficiency of that integrated synergy in our upper body. So, at this point, to kind of break it down, I'm going to assume that we've already done release and stretching for our short, overactive structures, and for our long, under active structures, we've done some sort of isolated activation. Now, in a previous video, we did external rotator, isolated activation. You have probably seen external rotation in a physical therapy studio, or in gym before. Watch that video, you could pick up a couple tips, where we use reciprocal inhibition, to get our overactive synergist to calm down. Now, the body blade, is going to help us create an exercise for those same muscles, but in a way that is going to help increase the rate at which they have to fire, now they're not going to just have to fire and contract, but they're going to have to fire in a timely fashion, in an efficient fashion, in a coordinated fashion. I'm going to have my buddy, Mike, from Metropolitan Fitness come out, and help me demonstrate this exercise. Now, first things first, I need to calm down my overactive synergists. So my overactive synergists in this case are my deltoids, and my supraspinatus. These are abductors of the shoulder. So what I'm going to have him do, is abduct against the towel. We're going to put this at about the level of his lower bicep. I'm also going to move him into the scapular plane. So, in the scapular plane, he's going to be slightly into flexion, and slightly in this way. I'm going to have him take optimal posture, so I'm gonna have his shoulder blades down and back, his chin tucked, he's up nice and tall, I'll go ahead and give him this body blade, and now all we're going to do with this body blade, is just little vibrations back and forth, and then I'm going to have him take that little vibration throughout his entire, comfortable, range of motion, or that range of motion which he can still keep optimal form. Now as far as reps go with this exercise, it's probably not going to be very accurate for me to say do a hundred shakes, or go back and forth five or ten times. The best thing to do, would probably be to time this exercise, starting off at somewhere between 15 and 30 seconds, and having Mike work up to about 60 or 90 seconds. There are different sized body blades if we wanted to progress the amount of force that he actually has to control. This is one of the smallest body blades, I think it was designed, originally, for group classes. You could pick one of those up, and then, of course, they have the larger, standard model, and I think they even have a model larger than that. Alright, so this is external rotator, that's my teres minor, and infraspinatus, reactive integration. That's the exercises we're going to use to increase the firing rate of our under active structures, and hopefully you can utilize this within a corrective exercise model, or an integrated warm-up template, which includes our release, stretching, isolated activation, our reactive integration, and then follow this up with some sort of total body integration, or subsystem integration exercise. I hope you enjoyed this video and enjoy the burn you get in your rotator cuff!

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Infraspinatus and teres minor (posterior rotator cuff) exercises for improving movement dysfunction, posture, shoulder pain, shoulder impingement, forward head, rotator cuff injury, and sports performance. Great infraspinatus and teres minor activations for the posterior rotator cuff.

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