0:05 This is Brent of the Brookbush Institute, and 0:06 in this video we're going over advanced 0:08 self-administered release techniques 0:10 specifically, biceps femoris dynamic 0:13 release or pin and stretch. I'm going to 0:15 have my friend Melissa come out. I'm 0:17 going to kind of explain the setup, this 0:18 is a bit of a tricky setup. If you guys 0:21 have ever tried to do release techniques 0:23 for the hamstrings sitting on the floor 0:26 with your legs stretched out in front of 0:27 you, you might have noticed it doesn't 0:29 work very well, it's very hard to find 0:31 any sort of tender point, it doesn't 0:33 really seem to help extensibility all 0:35 that much. If you get on a platform that 0:39 you can sit on with your legs dangling 0:42 it actually makes things a lot easier, 0:44 because now we have a relaxed biceps 0:47 femoris and we can use the weight of 0:49 your leg to create pressure, rather than 0:52 trying to sit up on the floor which 0:55 might even activate the biceps femoris 0:56 and make a release very hard to get. The 1:00 next thing we have to figure out is you 1:01 may have noticed that a foam roll 1:03 doesn't work very well, that as soon as 1:06 you put pressure with a foam roll you 1:08 just kind of flop either hamstring to 1:11 either side of the femur, and it's really 1:13 hard to get any sort of specific 1:15 pressure. So we need a little smaller 1:18 surface area so that we get more 1:21 pressure per square inch. Now last for 1:24 this particular technique, is we need a 1:27 smaller surface area to pin down the 1:30 adhesive tissue in my biceps femoris. But 1:33 I still need to maintain my 1:34 perpendicular width so that I can block 1:36 the adhesion, as I'm going to have her 1:38 move through this particular technique. 1:41 That's where these massage therapy balls 1:44 come in. They're very handy, they're 1:46 foam 5-inch balls, I suppose you could 1:49 use a medicine ball if you could find 1:50 the right size ball. But for 1:53 convenience these trigger point balls 1:55 are real nice. I'm going to have Melissa 1:57 go ahead, and she's going to look for a 2:00 tender point between her knee and her 2:04 ischium on the outside of her thigh. 2:08 Just look for the most tender 2:11 point you can roll back 2:12 forth kind of scoot on your butt, or you 2:15 can move the ball as she is, or a 2:16 combination of the two. When she finds an 2:21 adhesive point, I'm now going to ask her 2:24 to move just distal to, it that's closer 2:27 to her knee. So she's going to move just 2:30 like this, if this is the ball, this is 2:32 the adhesion, all right we're going to 2:34 move just off it; because what I wanted 2:36 to do with that ball is block the 2:39 adhesive tissue, because now I'm gonna 2:41 ask her to do the fun part. I'm going to 2:44 ask her to extend her knee which is 2:47 going to lengthen my biceps femoris, 2:49 and pull those muscles fibers through 2:52 the adhesive tissue, which we hope helps 2:55 her extensibility. So she's going to block, 2:58 extend her knee, hold for two to five 3:01 seconds, and then back down. If somebody 3:04 doesn't have this much extensibility you 3:06 could have them put their hands behind 3:07 them and lean back a little bit. All 3:10 right so we lengthen out the biceps 3:11 femoris by extending at the hip a little 3:13 bit, hold, she's going to do 10 to 15 3:17 repetitions with 2-5 second 3:20 holds at the end. The same sort of 3:22 protocol you use for active stretching 3:25 if I needed her to do both sides, I could have 3:28 her do 15 and 15, and then we're going to 3:31 move on. As far as where this fits in our 3:33 program, realize that these are 3:35 progressions from static release 3:37 techniques. I would like to start by 3:40 toning down what overactivity she has in 3:44 her biceps femoris, and probably a more 3:46 effective way to do that is with those 3:49 static trigger point releases. We need to 3:53 make sure that we're using these 3:54 techniques specific to improving 3:56 movement. So I don't want anybody chasing 3:58 pain just because their hamstrings 4:00 hurt, or because they feel like their 4:01 hamstrings are tight. Remember that 4:03 feelings aren't facts, we need to go back 4:05 to our movement assessment. If I'm using 4:07 this technique I'm thinking somebody's 4:09 feet turn out, their knees bow in, or 4:12 their knees bow out. They have an 4:14 inadequate forward lean or a posterior 4:16 pelvic tilt 4:17 on their overhead squat assessment. So 4:19 those are those five signs. If I was 4:22 looking at goniometery I'd be looking 4:24 at maybe my knee extension with hip 4:26 flexed, goniometery assessment internal 4:30 or external rotation of the hip. Internal 4:33 rotation being more, or a limit in internal 4:36 rotation being more indicative of biceps 4:38 femoris tightness. Muscle length tests, of 4:41 course we could do the hamstring length 4:43 test if we were looking specifically for 4:45 hamstring length. Big overarching concept 4:49 there guys is, this would be based on a 4:52 movement assessment, and it would follow 4:55 doing probably two to six weeks of 4:58 static release techniques for the same 5:00 muscle; before I used this progression in 5:04 some sort of home exercise program, 5:07 integrated warm-up, movement prep sort of 5:10 situation. So there you guys go, you're 5:13 going to look for the most tender spot 5:16 on the lateral back of the thigh, 5:19 the lateral portion of the posterior 5:21 thigh. Once you find that adhesive point 5:24 you're going to go just distal to that 5:26 point, make sure that that adhesive 5:28 tissue is now blocked behind this 5:31 trigger point massage therapy ball. 5:33 You're then going to extend the knee to 5:35 pull that biceps femoris through that 5:38 adhesive tissue for 10 to 15 repetitions, 5:41 with two to five second holds. I hope you 5:45 guys get great results, I look forward to 5:47 hearing about your outcomes. 5:56 you
