0:03 This is Brent, President of B2C Fitness, and in this video we're going to do external 0:07 rotator reactive integration. Now, reactive integration, is where we choose 0:12 an exercise to help increase the firing rate of one of our under active muscles. 0:17 In upper body dysfunction, and dysfunction in general, it's a lot more 0:22 than just, "this muscle's strong, and this muscle's weak", we have a lot of things 0:26 going on, like inhibitions, over activities, firing rates, timing. This is one of those 0:32 exercises that will help improve the timing, so that after we've corrected our 0:37 length tension relationships, we have also helped increase the neuromuscular 0:42 efficiency of that integrated synergy in our upper body. So, at this point, to kind 0:47 of break it down, I'm going to assume that we've already done release and stretching 0:52 for our short, overactive structures, and for our long, under active structures, we've 0:56 done some sort of isolated activation. Now, in a previous video, we did external 1:02 rotator, isolated activation. You have probably seen external rotation in 1:07 a physical therapy studio, or in gym before. Watch that video, you could 1:12 pick up a couple tips, where we use reciprocal inhibition, to get our 1:17 overactive synergist to calm down. Now, the body blade, is going to help us 1:21 create an exercise for those same muscles, but in a way that is 1:27 going to help increase the rate at which they have to fire, now they're not going 1:30 to just have to fire and contract, but they're going to have to fire in a 1:33 timely fashion, in an efficient fashion, in a coordinated fashion. I'm going to have 1:38 my buddy, Mike, from Metropolitan Fitness come out, and help me demonstrate this 1:42 exercise. Now, first things first, I need to calm down my overactive synergists. So 1:48 my overactive synergists in this case are my deltoids, and my supraspinatus. 1:53 These are abductors of the shoulder. So what I'm going to have him do, is 1:57 abduct against the towel. We're going to put this at about the level of his lower 2:03 bicep. I'm also going to move him into the scapular plane. 2:06 So, in the scapular plane, he's going to be slightly into flexion, and slightly in 2:11 this way. I'm going to have him take optimal posture, so I'm gonna have his shoulder 2:18 blades down and back, his chin tucked, he's up nice and tall, I'll go ahead and 2:24 give him this body blade, and now all we're going to do with this body blade, 2:28 is just little vibrations back and forth, and then I'm going to have him 2:33 take that little vibration throughout his entire, comfortable, range of motion, 2:37 or that range of motion which he can still keep optimal form. Now as far as 2:43 reps go with this exercise, it's probably not going to be very accurate 2:47 for me to say do a hundred shakes, or go back and forth five or ten times. The 2:53 best thing to do, would probably be to time this exercise, starting off at 2:57 somewhere between 15 and 30 seconds, and having Mike work up to about 60 or 90 3:01 seconds. There are different sized body blades if we wanted to progress the 3:07 amount of force that he actually has to control. This is one of the 3:11 smallest body blades, I think it was designed, originally, for group classes. 3:15 You could pick one of those up, and then, of course, they have the larger, 3:18 standard model, and I think they even have a model larger than that. Alright, 3:22 so this is external rotator, that's my teres minor, and infraspinatus, reactive 3:29 integration. That's the exercises we're going to use to increase the firing rate 3:33 of our under active structures, and hopefully you can utilize this within a 3:37 corrective exercise model, or an integrated warm-up template, which 3:41 includes our release, stretching, isolated activation, our reactive integration, and 3:47 then follow this up with some sort of total body integration, or subsystem 3:50 integration exercise. I hope you enjoyed this video and enjoy the burn you 3:55 get in your rotator cuff!
