0:00 This is Brent coming at you with another dynamic stretch. We're going to work on 0:04 that extremely stubborn ankle complex. I know a lot of you have been looking 0:07 for something to help improve extensibility, specifically of the calf, 0:11 the gastroc, and soleus complex. Now at this point I'm going to assume that 0:14 you've already worked on your release techniques as well as your static and 0:18 active stretching, and as we go through this progression you're going to understand 0:21 from an educational standpoint, why setting that foundation for your clients 0:25 is going to be really important from a queuing perspective. Dynamic stretching 0:29 is a wonderful way to maintain extensibility, it's not a great way to 0:33 get there. It's also a wonderful way to get somebody warmed up for sporting and 0:38 higher intensity daily activity, where we're going to require extensibility at 0:42 a higher tempo. I'm going to have my friend Leanne come out and help me 0:45 demonstrate this stretch. Now, the first thing we're going to use is just a 0:50 prisoner squat. So we need to go back to our kinetic chain checkpoints and 0:54 make sure everything is optimally aligned, because if we let her compensate, 0:58 we've been working on our lower leg dysfunction, we're not going to get out 1:01 of this stretch what we need. So I'm going to have Leanne go into prisoner 1:04 squat position which is hands just behind her head, she's going to be lined 1:08 up with second toes pointing forward, I know some of you don't squat 1:13 like that normally, optimally we should have the extensibility to do that squat 1:17 with second toe pointing forward, and feet underneath our hips, which your hips 1:21 are just underneath your ASIS. When she squats down I'm going to be watching to 1:26 make sure she doesn't flatten out or turn out this way. Now the big queue that 1:31 we want to make sure happens is, I'm going to have Leanne turn sideways here, 1:34 is that we've got optimal tibia-torso angle. Remember our tibia and our torso should 1:40 stay parallel. A big compensation pattern for those with lower leg dysfunction, 1:45 those with calf tightness, is that they'll not get much forward 1:50 translation of the knee at the tibia, and get an excessive forward lean in the 1:53 torso. So I'm going to have Leanne go ahead and descend into her squat and 1:58 make sure that she's bringing those knees forward. And you can see there 2:02 at first she wanted to get into the back end of that excessive forward lean, I 2:05 just gave her a little queue, pulled that knee a little farther forward. Go ahead 2:09 and sit up, squeeze your glutes, sit straight down for me. 2:13 Good. You can see there we got a little bit better forward translation of the 2:18 knee. Good, sit back down, good tibia torso angle, good, let's speed up a little 2:25 bit. So as we're progressing our dynamic stretching, they're starting to get that 2:29 they have to pull their knees forward a little bit, activate that tibialis 2:33 anterior to get a good squat going, then we can take advantage of progressing our 2:37 dynamic stretch in speed knowing that they're going to have to move at a 2:40 fairly quick tempo while they're playing their sport or their higher intensity 2:44 daily activity. Once she gets good at this squat form I can start progressing 2:49 this exercise a little bit. Since it's my tibialis anterior that translates my 2:55 knees forward, what I'm going to do is I'm going to have Leanne put a band 2:59 right around her ASIS. This is going to create an anterior to posterior pull. 3:05 That anterior to posterior pull is going to ensure that her tibialis anterior has to 3:09 be really active. Now, warning, this is one of those super bands but it's not 3:12 one of the huge strong bands. It doesn't take a whole lot of anterior to 3:17 posterior pull to get the benefit of this exercise. If you use a huge band all 3:22 you're really going to do is jack up your squat mechanics really badly. So I'm 3:27 going to have Leanne once again go into her prisoner squat, and she's going to 3:32 sit back - I'm sorry - a better queue would be to sit straight down 3:39 maintaining that tibia - torso angle. I'm only going to allow her go to go down as 3:43 far as she can as long as she maintains that angle. Good. Making sure she's 3:51 squeezing her glutes, driving her hips forward against that band on the way up, 3:54 that way we get a little glute activity too, kill two birds with one stone. Good, 3:59 can you feel it a little bit in your calves? -Yeah. Good. Once again we can start to 4:05 speed this progression up a little bit. As Leanne gets more extensibility we 4:10 can go another step further. Dynamic flexibility is all about increasing 4:14 neuromuscular control, in essence coordination and stability, at the tempo 4:19 of the activity we're working on. So I'm going to have her now go from a dual leg 4:24 stretch like we're doing now, to a single leg stretch. So I'm going to 4:28 have her descend into her squat, and then she's going to step into a single leg 4:34 calf stretch on this side. She basically just stepped into that wall stretch that 4:39 you had been working on during your static stretching. So if you've already 4:42 planted those seeds during your static and active stretching, this shouldn't be 4:46 a difficult progression to get into. Descend into her squat, make sure 4:51 she maintains good tibia-torso angle, then she's going to step through, good 4:54 triple extension mechanics, glute tight, quad tight, this time heel pressed 4:59 through the floor and back. Let's see that one more time. Now, for all of my 5:08 human movement science geeks out there, you know that the fibularis muscles also 5:12 play a role in lower leg dysfunction as our primary everters. They'll flatten out 5:16 the foot and turn it out just a little bit. I can get a little fibularis 5:20 extensibility out of this exercise by using the same queue I did in my static 5:25 stretching. So in the static stretching we talked about how if you step out just 5:29 a little bit like this in your wall stretch, place the weight on the front 5:33 leg, that forces your tibia on this side to come in this way, which instead of 5:38 being foot on tibia inversion, is actually tibia on foot inversion. So 5:44 we're going to get a nice lengthening of our fibularis or peroneals muscles as 5:49 well. All I have to do is queue her, we're going to do the exact same thing, you're 5:53 going to keep your feet straight, but I'm going to have you step out about 30 5:56 degrees, so we're going to have you step out to about here. -Alright. So let's try that. 6:01 Down into your squat, good, and step out just a little bit. You feel that just a 6:06 little bit more in your outer calf, or your peroneal area? -Yeah. Good, and then 6:11 back. And then we can have her do the same thing. We could set up markers on the 6:14 floor so we keep her up nice and straight. I'm going to have you step to right about here, 6:17 30 degrees out. Let's have you do a couple more. 6:27 Usually I find 10 to 20 repetitions on each leg works pretty well for 6:31 dynamic stretching. We can go through a couple of different progressions as I 6:35 mentioned before: both speed, so you can slowly start to speed this up as long as 6:39 they can maintain good form, and then of course we have all these wonderful 6:42 stability progressions, all these complexity progressions. We went from 6:46 just a regular prisoner squat with a nice queue for the anterior translation 6:50 of the knee, then we went to the anterior to posterior pull for that nice prisoner 6:54 squat, then we went to squat to single leg calf stretch, and then, of course, we 7:00 went to squat to single a calf stretch with the fibularis or peroneal 7:04 modification. I hope you enjoy this video, I hope you get a ton of 7:07 extensibility and an increase in performance from this dynamic stretch.
