00:03 - 00:07This is Brent, President of B2C Fitness and we're talking about more static
00:07 - 00:11self-administered release techniques. This time we're going to get a little
00:11 - 00:13bit more accurate with a technique that's very common.
00:13 - 00:18Usually this was referred to as a latissimus dorsi static release technique
00:18 - 00:23with a foam roll. We're actually going to call it a teres major static release
00:23 - 00:26technique, and I'm going to show you how to be a little bit more specific if
00:26 - 00:29you do have latissimus dorsi trigger points. I'm going to have my friend, Laura,
00:29 - 00:36come out and help me out here. First, just a little anatomy lesson. So, when we do
00:36 - 00:40this technique, and you will see in just in a second, she's going to be on her side
00:40 - 00:47foam rolling the lateral portion of her scapula, her shoulder blade. Now, your lat,
00:47 - 00:52however, runs primarily on your back, from thoracolumbar fascia, all the
00:52 - 00:56way up into the front part of your humerus. There is a small insertion here
00:56 - 01:01at the bottom angle of the scapula, but if we're doing this lateral border, the
01:01 - 01:05biggest tissue, the most tissue that we affect is probably to be the teres major.
01:05 - 01:11Now, that's not a problem. The teres major is also indicated as short and tight in
01:11 - 01:15our predictive models of upper-body dysfunction. So, whether you're doing
01:15 - 01:20teres major, or lat, as far as affecting posture, affecting movement,
01:20 - 01:23improving the quality of our movement, you're still a good shape either way,
01:23 - 01:27however, we might need to add another technique to ensure that we're getting
01:27 - 01:31the primary point of which we're going to get latissimus dorsi
01:31 - 01:33trigger points, which is going to be right in the middle of that belly of that
01:33 - 01:39muscle, just below the inferior angles of the scapula. So, I'm going to have Laura here
01:39 - 01:44get into a better position. She's just going to lay on her side in a comfortable
01:44 - 01:50position, usually knees bent so you're nice and stable. She's going to get that
01:50 - 01:56foam roll right underneath her scapula there. Good. She's then going to
01:56 - 02:02roll along the entire border of her scapula and look for the most tender point.
02:02 - 02:06-Got it! Alright, once she has, it once she's found that point, I'm going to make sure she's
02:06 - 02:10relaxed, so her legs are relaxed, she's using this arm which is the arm she's
02:10 - 02:14not foam rolling to stabilize herself. This arm should be limp. We don't want
02:14 - 02:18this muscle active, because that will definitely cause muscle guarding. That
02:18 - 02:21will definitely cause that muscle to contract, and then we won't be able to release
02:21 - 02:25that trigger point. Now, she's going to hold that position for 30 seconds to 2
02:25 - 02:29minutes, or until she gets a release. Don't roll back and forth, you're just
02:29 - 02:32going to excite those pain receptors, possibly make trigger points worse. We
02:32 - 02:37want to make sure we hold on that most sensitive point until it goes away. Now,
02:37 - 02:42like I said, this is teres major, an internal rotator, also a tight muscle, but
02:42 - 02:46lats are indicated too, so we need something a little bit more specific for
02:46 - 02:51her latissimus dorsi. I'm sure you have done this technique as well. I'm
02:51 - 02:54going to have a roll over on her back, she's going to
02:57 - 03:04put her hands behind her head, she's going to keep her butt on the ground. Make
03:04 - 03:08sure she stays drawn-in. She's going to go up and down the length of her
03:08 - 03:12thoracic spine there. Now, you could have trigger points in your rhomboids and
03:12 - 03:16those little muscles right around the thoracic spine that might cause some
03:16 - 03:20pain, but what we're looking for right now is specifically those trigger points
03:20 - 03:25that are going to be lateral to her spine, just underneath her scapula.
03:25 - 03:30She's found them. Hopefully she's not guarding, you want to make sure people
03:30 - 03:34can still breathe. If you need to you can put a medicine ball underneath their
03:34 - 03:37head for support, just so that they don't have so much pressure back over the
03:37 - 03:42foam roll, and once again, she's going to hold this position for 30 seconds to 2
03:42 - 03:48minutes, or until she feels a release, a reduction in discomfort, in those trigger
03:48 - 03:51points. So there you go, that's the static release techniques for both the
03:51 - 03:57teres major, as well as a more accurate way to do our latissimus dorsi
03:57 - 04:02static release. I hope you enjoy. Thank You Laura.