0:02 This is Brent, President B2C Fitness, and we're doing serratus anterior reactive 0:07 integration. Now, we do our reactive integration to speed the velocity at 0:12 which our, long, under active or phasing musculature, fire to ensure that we have 0:18 timely firing of that musculature. Now, at this point, doing serratus anterior 0:23 active integration, I'm assuming, at the least, you've done an assessment that 0:27 shows you that we have some sort of upper body dysfunction. I am also assuming 0:30 that you've done your release and stretching techniques for those short, 0:34 overactive structures, and you've done some isolated activation for your long, 0:38 under active structures, including your serratus anterior, and you can see 0:43 our serratus anterior isolated activation, in a video that we have 0:47 previously published. I'm going to have my friend, Mike, come out here and 0:50 demonstrate this exercise. Now, I'm already thinking, when I'm doing serratus 0:55 anterior reactive integration, about what my overactive synergists are. My 0:59 overactive synergists, those muscles that have a potential to become 1:02 synergistically dominant for the serratus anterior, are my subscapularis, 1:06 and my pec minor. So, when I set Mike up to do this exercise, the first thing I'm 1:12 going to think is, how do I reciprocally inhibit that musculature? Well, I know I 1:17 can inhibit my subscapularis by having him externally rotate. So I'm going to 1:21 have Mike reach out, and externally rotate for me. I know that my pec 1:27 minor is an anterior tipper of the scapula, so what I'm going to have Mike do is posteriorly 1:32 tip the scapula. The easiest way to get somebody to posteriorly tip their 1:36 scapula, is to go into some thoracic extension, so big chest, as well as 1:41 depression. Now, what I'm going to have Mike do to ensure that we have serratus 1:46 anterior activation, is get in that position, and then protract as far as he 1:51 can. So he's going to reach out with the shoulders, 1:53 but make sure you keep depressed, there you go. Good. So now he's in position, the 1:57 serratus anterior is firing, and his overactive synergists are reciprocally 2:02 inhibited. Now, what I'm going to do is make him react to something that I 2:07 throw at him. In this case we're doing what looks like a chest pass, only I want to 2:12 focus on eccentric deceleration. So what I want Mike to be able to do, is to catch 2:17 and receive this ball, without losing form. I want him to receive this like 2:23 he's catching an egg. I don't want him to stop the ball and then bring it in. I 2:27 want him to receive it, so there should be no sound. So, just for the first couple, 2:30 I'm not even going to have you throw it back really hard, I just want you to concentrate 2:33 on catching. So, here we go Mike. That was pretty good, you can see his shoulders 2:40 went up a little bit. So, let's try that again, try to keep nice and back. 2:44 There you go, Good. Oops, my fault. Bad throw, I'll try to throw a little higher for you 2:51 here. Good. You can see he's catching nice and soft, trying to keep this posture up. Now 2:58 once he's got that mastered we can start working on, almost like, a plyometric 3:02 activity, but this is going to be a proprioceptivly enriched plyometric 3:05 activity. So, he's going to start in this position, I'm going to have him receive it, and 3:09 then, without stopping, fire the ball right back at me. Let's try it again. And, 3:18 of course, with your athletes this is a great way to start integrating your 3:21 serratus anterior and start working on passing mechanics. 3:26 Trying to get them to 3:28 receive the ball, and turn it right back around with good aim. Mike's doing a great 3:33 job with this. Do you feel it a little bit? -Little bit. Is it a little tough to get the 3:37 technique down? -It is. Alright, so this is a basketball, this is a little 3:41 smaller object, a little heavier object, and it's hard, so as soon as the fingers 3:45 hit it, it taps pretty loud, which makes it hard to catch softly. We could regress 3:50 this exercise, go to something a little bigger and softer. Stability balls are 3:55 really good, like your smaller sized stability balls. Let's see that good form, Mike. 3:59 They're actually a great place to start with this exercise. And of course, if a 4:04 baseball, or not a baseball rather, but a basketball, becomes too easy, we could 4:10 switch to weighted medicine balls, and this becomes really, really, challenging 4:15 to accept, maintain good form, and throw back. Let's try one of these. 4:19 Mike did a 4:25 pretty good job there. So, there you go, serratus anterior reactive 4:30 integration. I'm going to assume you've released, stretched, then did the isolated 4:34 activation, and then this would be the next step in your warm up. Maybe we do 4:37 some some sub system integration, and then he can move on with the rest of his 4:41 upper body activity, knowing that he's not only warm, but moving better. We want 4:47 not just more quantity of movement, but better quality movement. Thanks again to 4:51 Mike, of Metropolitan Fitness, for helping me out.
