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This is Brent, President of B2C Fitness,
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and we're talking about active
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self-administered release for the anterior thigh. Now, the muscles that have
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a propensity to develop tightness, trigger points, and adhesions are going to be our
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rectus femoris, and our vastus intermedius, usually attributed to an
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anterior pelvic tilt, or a history of knee pain. I'm have Salvi come out help
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me demonstrate these two exercises. Now, in the last video, we did static release
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for the anterior thigh. We pretty much went right to our rectus femoris trigger
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point, here. In this video we'll go ahead and do the vastus intermedius. Now,
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normally we wouldn't do active release to one, static release to the other. Active
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release is simply a progression from static release. We'd start with our
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static release techniques, get that trigger point to tone down, get that
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tenacity to tone down. Once we've gotten that trigger point to nearly go away,
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then we could start with our active release techniques to bind down that
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adhesive area, floss the muscle through it so that we get some good movement
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back, and improve muscular function. Let me have you go ahead and assume that
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plank position we did it for the static release technique. So as you can see,
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the technique starts out the same. We're in a plank position, Salvi's going to
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roll until she finds the most tender area, this time in the lower part of her
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quad where we would attribute a vastus intermedius adhesion. This technique
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works a little different than the other active release techniques we've done. In
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the previous active release techniques we've done, we've found the most tender
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spot, and then gone just above or below it so that we can then bind down that
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adhesive point, and run the muscle through it. This time, with the rectus
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femoris, we're going to go right on the adhesive point, then has Salvi go ahead
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and bend her knees. That's going to move the most adhesive point just distal, or
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just lower than the foam roll, and then as she slowly lowers her legs, the foam roll
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will bind that adhesive point, and the muscle will be pulled through this
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way. Now, the protocol for active release is very similar to active stretching.
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She's going to do 8 to 15 repetitions, down nice and slow, holding
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for 2 at the bottom, or she's going to keep going until she finds some increase
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in extensibility, some release, some reduction of the discomfort she felt
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when she started this exercise. So, you can start with your static release
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techniques for anterior thigh, being rectus femoris and vastus intermedius, for those
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who have either an anterior pelvic tilt, or history of knee pain, and then you
