0:03 This is Brent, President of B2C Fitness and we're talking about more static 0:07 self-administered release techniques. This time we're going to get a little 0:11 bit more accurate with a technique that's very common. 0:13 Usually this was referred to as a latissimus dorsi static release technique 0:18 with a foam roll. We're actually going to call it a teres major static release 0:23 technique, and I'm going to show you how to be a little bit more specific if 0:26 you do have latissimus dorsi trigger points. I'm going to have my friend, Laura, 0:29 come out and help me out here. First, just a little anatomy lesson. So, when we do 0:36 this technique, and you will see in just in a second, she's going to be on her side 0:40 foam rolling the lateral portion of her scapula, her shoulder blade. Now, your lat, 0:47 however, runs primarily on your back, from thoracolumbar fascia, all the 0:52 way up into the front part of your humerus. There is a small insertion here 0:56 at the bottom angle of the scapula, but if we're doing this lateral border, the 1:01 biggest tissue, the most tissue that we affect is probably to be the teres major. 1:05 Now, that's not a problem. The teres major is also indicated as short and tight in 1:11 our predictive models of upper-body dysfunction. So, whether you're doing 1:15 teres major, or lat, as far as affecting posture, affecting movement, 1:20 improving the quality of our movement, you're still a good shape either way, 1:23 however, we might need to add another technique to ensure that we're getting 1:27 the primary point of which we're going to get latissimus dorsi 1:31 trigger points, which is going to be right in the middle of that belly of that 1:33 muscle, just below the inferior angles of the scapula. So, I'm going to have Laura here 1:39 get into a better position. She's just going to lay on her side in a comfortable 1:44 position, usually knees bent so you're nice and stable. She's going to get that 1:50 foam roll right underneath her scapula there. Good. She's then going to 1:56 roll along the entire border of her scapula and look for the most tender point. 2:02 -Got it! Alright, once she has, it once she's found that point, I'm going to make sure she's 2:06 relaxed, so her legs are relaxed, she's using this arm which is the arm she's 2:10 not foam rolling to stabilize herself. This arm should be limp. We don't want 2:14 this muscle active, because that will definitely cause muscle guarding. That 2:18 will definitely cause that muscle to contract, and then we won't be able to release 2:21 that trigger point. Now, she's going to hold that position for 30 seconds to 2 2:25 minutes, or until she gets a release. Don't roll back and forth, you're just 2:29 going to excite those pain receptors, possibly make trigger points worse. We 2:32 want to make sure we hold on that most sensitive point until it goes away. Now, 2:37 like I said, this is teres major, an internal rotator, also a tight muscle, but 2:42 lats are indicated too, so we need something a little bit more specific for 2:46 her latissimus dorsi. I'm sure you have done this technique as well. I'm 2:51 going to have a roll over on her back, she's going to 2:57 put her hands behind her head, she's going to keep her butt on the ground. Make 3:04 sure she stays drawn-in. She's going to go up and down the length of her 3:08 thoracic spine there. Now, you could have trigger points in your rhomboids and 3:12 those little muscles right around the thoracic spine that might cause some 3:16 pain, but what we're looking for right now is specifically those trigger points 3:20 that are going to be lateral to her spine, just underneath her scapula. 3:25 She's found them. Hopefully she's not guarding, you want to make sure people 3:30 can still breathe. If you need to you can put a medicine ball underneath their 3:34 head for support, just so that they don't have so much pressure back over the 3:37 foam roll, and once again, she's going to hold this position for 30 seconds to 2 3:42 minutes, or until she feels a release, a reduction in discomfort, in those trigger 3:48 points. So there you go, that's the static release techniques for both the 3:51 teres major, as well as a more accurate way to do our latissimus dorsi 3:57 static release. I hope you enjoy. Thank You Laura.
