0:02 This is Brent Brookbush, President of B2C and we're talking about our progressions from our static stretching 0:07 techniques, which are our active stretching techniques. I think you're going to 0:10 really appreciate this technique. It's a combined technique, works 0:14 wonderfully for active chest stretch, works great for active pec minor stretch, works 0:20 great for spinal mobilization all the way down to the SI joint, and in some 0:25 individuals who are really tight you may even get an active piriformis stretch. I'm going to have Vinnie 0:29 come out and help me demonstrate this. We start with just a foam roll or even 0:34 a half foam roll, or a medicine ball, something about this height, you'll see why the 0:37 height is important. I'm going to have him set up side-lying behind this foam roll. We're 0:44 going to use this foam roll for his knee. So Vinnie's going to bring his knee up to 0:48 90 degrees of hip flexion, he's going to put his foot just above his knee with this leg 0:53 straight, his spine and this back leg are lined up nice. Now, what we're going to do 1:00 is go ahead and put one hand behind his head, he's going to use this hand on his 1:05 knee, he's going to go ahead and grab his biceps femoris tendon. So this hand is really 1:11 pulling this way. One thing I don't really want you guys to do is push down on this knee, because 1:16 that can cause a lot of torque in the spine, you'll see what I'm talking about when we start this 1:20 technique. He's just kind of using it to guard to make sure it stays on this 1:23 foam roll, and he's using his active strength, his leg strength to push down into it a little bit. 1:30 What Vinnie is going to first start out doing is try to put his elbow on floor. At this 1:36 point this becomes an incredible, active, posterior capsule stretch. I'm sure Vinnie 1:43 can feel that. He's going to hold that for 2. Then he's going to go ahead and open up all of the way, keeping 1:48 that hand on the back of his head, and then as he rotates he'll feel this all the 1:52 way through his thoracic spine, he'll feel this through his SI joint, through 1:56 his piriformus, and of course, as he comes close to the floor this becomes and incredible 2:00 pec minor stretch. He's going to hold that for 2, and then come back. 2:07 Now, I'm just kind of going back to this foam roll, I've seen people try to 2:11 attempt this on the floor. If we added up optimal extensibility of the hip, optimal 2:17 extensibility of spinal rotation, optimal extensibility of scapular retraction and 2:22 horizontal abduction and external rotation of the shoulder, all of those combined still wouldn't get us to the point of 2:28 the knee on the floor and the elbow on the floor. So I don't want people going for hypermobility. 2:34 Hypermobility, too much flexibility, is just as dangerous as being tight. So 2:38 please use a foam roll or a half foam roll because that will get us to a point of 2:43 good extensibility at all joints. We can make a couple little modifications to 2:49 this to progress the exercise. This is really, really hard unto 2:54 itself. A regression might be to let them go ahead and extend their hand into 2:59 a chest stretch, and then go ahead and as you roll back, just reach forward with 3:03 your hand. Of course increasing that lever length means he doesn't have to rotate as far. 3:10 I have even gone as far, to combine a little more into the stretch, have people 3:15 go into half a wall angel, that serratus anterior activation, so they turn this 3:19 way, put their forearm against the floor, and then reach up into a shoulder press 3:23 like motion. This is a great stretch for anybody with upper body dysfunction. It 3:33 ends up being a pretty good stretch for anybody with lumbo pelvic hip complex dysfunction, and because there is some 3:38 SI joint dysfunction in lower leg, we can even use it for that. Of course our base 3:43 technique, just kind of going back to review, is hand behind the head, we're going to go forward, touch the 3:50 elbow down and then keep this position opening up. Make sure we have upward rotation in the scapula, 3:58 and retraction, getting a good pec minor stretch and lots of spinal rotation. Thank you.
