Name: Crucifixion Stretch (Static Pec Stretch, Sub-occipital Release & Gentle Thoracic Mobilization)
Uploaded: 2023-04-26T01:02:42.000Z
Duration: 5 min 27 s

English captions

https://stream.mux.com/XCIAT9025dbj1qyMZqhS6YySrjoFEXsmwVHPw02k600SbQ.m3u8

Learn how to properly perform the crucifixion stretch, static pectoralis stretch, sub-occipital release, and gentle thoracic mobilization in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, tissue targeting, and safe application of these mobility and release techniques to effectively reduce neck tension, decrease upper back muscle tone, and improve thoracic spine mobility. Enhance cervical mobility, improve scapular positioning, and support optimal posture with this targeted sequence of stretching and self-myofascial release techniques. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce neck and upper back discomfort, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Crucifixion Stretch Technique

Demonstration of Occipital Release and Thoracic Mobilization

Progressions for Pectoralis Stretching

Incorporating Unilateral Techniques for Enhanced Release

Applications and Benefits for Upper Body Dysfunction

Crucifixion Stretch (Static Pec Stretch, Sub-occipital Release & Gentle Thoracic Mobilization)

This is Brent of the Brookbush Institute at the Independent Training Spot. Today i'm bringing you guys one of my favorite techniques, it's something i use all the time. It's something i put in home exercise programs all the time, and its because it combines so many useful bits. It's occipital release, a gentle thoracic mobilization, as well as pectoralis minor and major stretching. This is called the crucifixion stretch. I'm going to have my friend Jordan come out and demonstrate. Now what you guys will notice is I've used a half foam roll here, so I have the flat side down. You could use a full foam roll, we'll talk about that in a second. What you guys might have noticed is I put some some orange Rock tape at the top here, that's just so you guys can see the end a little bit better. As Jordan laid down on this half foam roll, what I have him do to start off is put his occipitals, those little soft muscles back there at the top of the neck, right at the corner of that foam roll. Now just the weight of his head leaning back against the corner of the foam roll. That's a nice soft rounded edge, probably feels pretty good. Right feels excellent. Alright so he's getting a nice gentle massage there, a nice gentle release. Notice that the foam roll is forcing his thoracic spine flat. So if you guys have somebody who's a little too tender to do the thoracic spine mobilization with the foam mold this way, you can have them start here, the foam roll will conform a little bit to their spinous process, but just forcing their thoracic spine into extension to flat, is a nice little mobilization. His arms being in this position, providing that he's letting his shoulders relax, is a gentle PEC minor stretch. So just getting somebody in this position for a few minutes definitely helps loosen up some of those overactive or restricted structures, in those individuals with upper body dysfunction. Now I can take several steps to either progress this exercise, make it more intense, or in some cases just make it better. We'll start with, Jordan go ahead and have your arms like this. Alright so now he's not putting his hands behind his head, because that's going to interrupt his occipital release. It's just kind of behind the upper part of his head, and he doesn't have to lock his fingers, they're just kind of interlaced, and then he's just going to let gravity start pulling his elbows to the ground. Now because of this externally rotated position and the upward rotation of a scapula, I just increased the stretch on his pectoralis minor, as well as added in pectoralis major. So how does that feel, it feels wonderful. So that's a little bit further along. I could take this one step further depending on how much flexibility somebody has. If they can keep most of their forearm and hands on the ground, I can increase the lever length of his arm, get an even more intense stretch of his pectoralis major and minor, just by having him lengthen out his arms. Now be careful with this one, because if somebody has any sort of of neural tension, they might get tingly in their fingertips and thumb. This can become kind of a median nerve stretch, you can have somebody just kind of curl their fingers, that might help. If they're still tingling, or they're losing sensation, you just have them go back to this right. We don't want to increase nerve symptoms, just to try to get a bigger stretch on the PEC major. From here I can even increase the pressure on the occipitals right, by making it unilateral. So what I'm going to have Jordan do is just turn his head to one side good, and he's just going to relax in that position, stay there until he gets a nice release. Might take 30 seconds, might take a minute, and then I can have him come to the other side right, all the while he's still getting his stretch here, he's still getting that gentle thoracic mobilization. Maybe from this exercise the next thing could be that thoracic self-administered mobilization manipulation this way. Or maybe I could go into open books, which would be a rotational mobilization plus active chest stretch, which also works all of the stuff that we just went through. So I hope you guys can see, let's go back to here, so this is a very common position i use. You could go up on a full foam roll also, and get a bigger stretch for his chest. I hope you guys can see all of the variations of this just one position, how useful this becomes for chest stretching. Those individuals with cervical spine pain, neck pain. Those individuals with thoracic dysfunction, and of course it contributing to many structures in our upper body dysfunction model. I think if you guys start using this in your routines, you're going to knock a bunch of exercises out all at once. I hope you get great outcomes. I look forward to hearing from you. 

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Crucifixion/Cross Stretch (Brookbush Institute preferred method):

Have your patient/client assume a hook lying position (supine with legs bent and feet flat on the floor), with a full round 3-foot foam roll along their spine, extending from occiput to sacrum.

Ensure that your patient/client feels stable and relaxed.

Ask your patient/client to reach "out and up", with a flexed elbow, until they reach roughly 110° of shoulder abduction. Your patient/client may place their hands behind their head for comfort (although less force will be imparted on the target tissues).

Note: If the patient/client does not keep their elbows above their shoulders (greater than 90° of abduction), it is unlikely that posterior tipping of the scapula will be promoted and the pectoralis minor will not be lengthened.

Ask your patient/client to allow their hands and forearms to sink to the floor, allowing gravity to provide the necessary force to lengthen the pectoralis major, pectoralis minor, and subscapularis.

Hold for 30 to 120 seconds, or until a release, a reduction in discomfort, or change in extensibility is noted.

Half-round 3-foot foam rolls for the less stable and flexible: If a round foam roll results in the client/patient feeling unstable, or results in too much elevation so that the hands cannot touch the floor, switch to a half foam roll (half-circular, not 18").

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