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This is Brent, President of B2C Fitness, and in this video we're going to
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do our static stretching techniques for the posterior head of our adductor magnus,
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as well as our inferior capsule. Now, these techniques are not for everybody.
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This is going to be a very specific set of individuals who actually need these
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techniques within their routine. For those of you using the overhead
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squat assessment, this is going to be individuals who go into that squat and
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their knees actually bow outward, right, so not inward, but outward. For those of you
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doing goniometry, this is going to be a limit in internal rotation that
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is not alleviated by TFL release and stretching. Generally, adductor magnus
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tightness has to do with SI joint dysfunction via it's attachment to the
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sacrum, through the sacrotuberous ligament. Now, I'm going to have my friend
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Leanne, come out and demonstrate a couple of these techniques that you might
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be able to use to help alleviate some of this dysfunction in that very specific
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set of individuals. The first stretch we're going to use I like to call the
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halibut stretch. Of course, most people haven't seen with a halibut is, it's a
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fish that lies flat on the bottom of the ocean. So I'm going to have Leanne go ahead
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and lay flat. And I've also heard this called the commando stretch, which I
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guess is just as good a description, but Leanne is going to go ahead and bring this
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leg to 90 degrees. Now, I know a lot of people sleep like this, generally the
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people who sleep like this don't have any problems here. The one caveat for
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this stretch is, you've got to get the person to kind of visualize turning
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their pelvis into the floor. That is, the hip they're trying to
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stretch, they have to kind of press into the floor initially, to gain the position.
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Once they've gained the position, their knee is out far enough, they're as flat as
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they can be, they can relax everything and just try to get the best stretch
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they can. Now, like I said this is both a posterior head of the adductor magnus as
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well as an inferior capsule stretch. Of the two stretches I'm going to
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show you in this video, this probably has a larger effect on the inferior capsule.
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How does that feel Leanne? -It feels good. So she's going to hold this using our
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standard static stretching protocol, 30 seconds to 2 minutes, ideally, until we
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feel a release. If she needs it on both sides, she can do it on both sides, but
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we're going to go ahead and go to the other stretching technique, which I know
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some of you have seen for the adductor magnus, but probably could use a
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little bit more involved description. So Leanne's going to grab a step that is
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about knee height. Now, you have probably seen this, if no other place,
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than the NASM texts there's this stretch, and you've seen how somebody
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will have a leg up on a step, and then they kind of bend over into a hamstring
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stretch, and generally what I'll have people come back to me with is, "I don't
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feel it." Well, if Leanne just bends over and reaches for this foot, there's a chance
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that she's not going to keep abducted on this leg. Remember, we're stretching the
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adductors, so if we let this knee cave as she bends forward, we're going to take
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the stretch off this muscle. So, you have to make sure somebody keeps this leg
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abducted, keeps that knee over their foot. You can use your other arm to kind of
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brace this leg out, and then go ahead and reach down, alright. So remember that
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those fibers of the adductor magnus actually extended the hip, as well as adduct
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the hip, so she's pushing into abduction, and then going as far she can
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into flexion. Once again, she's going to hold this stretch for 30 seconds to
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2 minutes, or until she gets a release. And, once again, this is only for
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those individuals you see who have SI joint dysfunction, their knees bow out
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during a squat, but we have limitations in internal rotation during
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a goniometric assessment. Thanks again for watching this video. I hope you
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appreciate these two techniques, and I hope it gets you better results with