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This is Brent, President of B2C Fitness,
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dynamic lat stretch. So, if you're doing your dynamic lat stretch I'm going to
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assume that you've already done a few things. I'm going to assume that you've
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already done your release techniques for the lats, probably both static and active,
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you've already done your self administered mobilization techniques
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when appropriate. The activity of the latissimus dorsi, especially when it
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becomes overactive, seems to be highly correlated with thoracic mobility as
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well as SI joint mobility on the same side. I'm going to also assume that
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you've already progressed through your other types of stretching. So you've done
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static stretching to return an adaptively shortened muscle to it's
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optimal length, we've done active stretching to return end range strength
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as well as optimized reciprocal inhibition, and now you're looking to
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increase neuromuscular control at the tempo of daily activity, or sporting
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activity. So this is one of the ends of our progressions when it comes
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to flexibility training. I'm going to have my friend Leanne come out, help me
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demonstrate this exercise. We're going to start off with just a little bit of
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functional anatomy here. The latissimus
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dorsi, huge muscle with a very
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complicated origin, and some very complicated actions, goes from an
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insertion on the front of our humerous and that intertubercular groove, and then
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courses down our ribcage into our thoracolumbar aponeurosis, which of course
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has its own attachments in the lumbar spine and posterior pelvis. So this
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muscle can not only adduct, extend, and internally rotate our humerous, we have
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to keep in mind that has some actions here at the spine too.
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It'll ipsilaterally rotate the spine. It will do an anterior pelvic tilt by
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pulling up on the pelvis, as well as extend the lumbar spine. So we've got to
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be careful when we're trying to stretch the lat that we keep all of this in
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consideration. I'm going to show you guys some simple queues to get that done. So I'm
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going to have Leanne go ahead and turn around. She's going to grab this
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band for us here, and the first thing we're
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going to try to do is going to look very much
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like a shoulder press. So, if this is what the lat does, this is going to be a
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stretch for the lat. So she's going to start in kind of this guarded
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position here, and she's just going to go ahead and press straight up, reach up as
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high as she can above her, kind of in a cross-body fashion. We could start without
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trunk rotation, just to start. We want to make sure that she can
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perform this press without going
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into an anterior pelvic tilt. That's our first progression. I know this looks
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like a shoulder press, but this is a dynamic stretch for her latissimus dorsi.
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I'm not using a ton of weight, I'm just trying to get her to stretch out as far
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as she can, get a nice stretch in her lat, and maintain control. From here,
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now we can start getting a little bit more complicated, we can start adding a
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little bit more joint actions and get even a little bit more stretch. So what
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I'm going to have Leanne do is she's going to use that rotation component of
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the spine. We're going to go from a shoulder press, to a shoulder press with
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rotation. So now I'm going to have you reach across this way, and what you
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might have to do to keep somebody's pelvis from twisting with their body,
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because your lat does spine rotation, it doesn't twist your hips, is you might
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have to palpate the front of their ASIS on the opposite hip, I guess
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the same side that you're pressing, then you could reach a hand up, so reach for
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my hand, good, you can get lots of trunk rotation. Let's try that one more time.
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Really reach, good. Let's see that one more time, reach across, good.
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Do you feel that Leanne? -Yeah. Good. If Leanne wasn't feeling that we need even more
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extensibility she could do kind of what's going to look kind of like an
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upper cut, or a lay up. If we turn the hand this way, so palm's up, that'll force
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more external rotation of the humerus and get an even bigger stretch. So she
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can start here in that nice tucked up position, and then she's going to press
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up this way. So let's try that Leanne. Good. Of course, these are progressions
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for neuromuscular control. You still have your tempo progressions that you can do.
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So she can do a few reps, and then start speeding up as she gets more
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comfortable. This is dynamic stretching after all. Then if we really want to
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increase the complexity of this exercise, increase the amount of neuromuscular
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control, I can let her start spinning in the hips so now she's going to look like
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this, making sure she still presses off this hip, keeps this glute locked out, and
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she's still reaching up nice and high without going into an anterior pelvic
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tilt. Alright, good. Keep going. Notice Leanne's keeping the ball of her foot
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on the floor on her left side. So this would be the end of our band
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progressions. This is a great exercise, you can have them pick up the tempo a
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little bit. She's using a band so we don't have to worry about throwing
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around a weight stack or anything. If she can get up to this kind of tempo
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where she's bouncing a little bit, that's okay, this is dynamic flexibility,
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providing she can keep all of her kinetic chain checkpoints in line, she
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doesn't go into that anterior pelvic tilt, and she continues to feel a stretch
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on her latissimus dorsi. Now, from here we can progress to something that I know
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everybody's seen which is the the medicine ball chop patterns with reach. I
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would still have Leanne start with just the pressing motion. I think people tend
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to progress dynamic stretching a little too fast, they start losing their form,
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and remember, if we're trying to increase neuromuscular control that's
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kind of a step backwards. We want to increase neuromuscular control, we want to
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optimize movement. So I'm going to have Leanne start just like she's
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going to do a two-handed press with the medicine ball, except we're going to
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add just a little bit of rotation. So I'm going to, once again,
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palpate Leanne's ASIS, making sure her pelvis stays stable, and I'm
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going to have her reach for my hand here. Good, and she should be feeling a stretch
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on this lat, the side opposite from where she's reaching. You feel that? -Yeah. Let's
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come up just a little higher, but a little bit more stretch. There we go, good.
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Big stretch, and I'm going to keep going through the same type of
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progressions we went through with the band. So now I'm going to have you go
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ahead and spin on this hip. Nice reach up. Try not to go into an anterior
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pelvic tilt, drawn-in for me. Speed that up just a little bit. Good. And then,
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of course, I can make this even more complicated if I want to get more involved,
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get more muscles involved, maybe kill a few birds with one stone here, I could
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have Leanne reach down for that toe in either a squat or deadlift fashion,
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and then reach up. So now we've got this big movement pattern, just
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reach down towards your toe, and then reach up. She can start speeding
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this up a little bit as she gets better form. Make sure you're keeping your glutes
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engaged, you're drawn-in so you don't go into that anterior pelvic tilt. Now,
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generally for dynamic stretching you're going to do 10, maybe up to 20
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repetitions. Leanne's done like 500 here, that's probably way too many repetitions
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for any one side of a dynamic stretch. You have tons of progressions. Let's
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try to back off some of the more complicated progressions to start, and
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try to think about optimizing movement starting with our regressions, and then
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progressing. So we did the band press, then the band press with rotation, trunk
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rotation that is, then the band press with external rotation of
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the humerus, then we did hip rotation, and then we added the ball. We went through
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those same progressions again, and then we added the toe touch to press. I hope you
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enjoy this video, I hope I just gave you a ton of stuff to work with with
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your clients, your athletes. I think you are going to enjoy this progression and