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