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Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch

The Dynamic Pec (Pectoralis Major and Minor) & Subscapularis Stretch is an active stretching exercise that focuses on increasing range-of-motion of the Pectoralis Major and Minor and Subscapularis muscles. The dynamic stretch is performed by slowly and continuously moving the arms and shoulders across the body in a figure-eight motion. The exercise is designed to increase the flexibility and strength of the shoulder and chest muscles, as well as improve posture.

Transcript

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This is Brent, President of B2C Fitness, and
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in this video we're doing our dynamic
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pec stretch, as well as getting a little bit of subscapularis involvement. If
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we're doing our dynamic stretching in this video, I'm going to assume that
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you've already done your release techniques for pectoralis minor and
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subscapularis if necessary. That we've already done static stretching to return
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an adaptively short and muscle back to its optimal length. We've used active
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stretching to reinstate optimal reciprocal inhibition and work on end
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range strength, and now we're working on optimizing neuromuscular control at the
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tempo of daily activity, or at the tempo of sporting activity. I'm going to have
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my friend, Laura, come out and help me demonstrate this exercise for once again
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pec dynamic stretching as well as some subscapularis. Now, this ball I have my
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hand is just filled with sand, it's a medicine ball, it weighs about 4 pounds.
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I'm going to have Laura get into a kneeling position first, just
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because it's a nice, stable position for this initial pattern or this initial
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progression. You will see that in dynamic stretching we progress in one of
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two ways. Either we progress through complexity and stability, that's that
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increased neuromuscular control, or we're going to increase in tempo which I'm
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sure you have done in the past. So, the first thing Laura's going to do, an easy
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way to get a little bit of pec stretching, is just to go through our PNF
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pattern. You will note that in a PNF pattern, keep going here Laura, the PNF
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pattern, providing she keeps her scapula depressed, her scapula is still going to
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upwardly rotate and posteriorly tilt, putting a stretch on her pectoralis
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minor. Of course, she's going through horizontal abduction and external
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rotation, so we know we get a lot of pec major stretching in there as well, and
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our subscapularis as an adductor and internal rotator, is also getting
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stretched in this. Now, her first regression, she has great neuromuscular
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control here, she has a nice drawn in maneuver here,
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her glutes are nice and tight in his position, I could just have her speed up.
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If I wanted to progress her, nice and simple, I'd just be like, "alright Laura, go
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ahead, start nice and slow, and as it feels better I want you to go ahead and
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speed up this movement pattern." Now, if I wanted to increase the amount of
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neuromuscular control this takes, I could start adding in other joint motion. So what
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I'm going to have you do this time is I'm going to have you reach down and touch this toe, so
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that you're turning in and flexing at the spine, and you're going to reach back
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out and stretch, good. So, now we've made this movement pattern a little larger. She's
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getting a bigger stretch through her trunk, she's actually getting a little bit of
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glute work here on her right side, so I'm working that cross motor pattern. How does
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that feel? -Good. Feel it starting to loosen up a little bit? -Absolutely. Good. I can take
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this another step, a really easy step, just have her stand up. So I'm going to have Laura go
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ahead and stand up, she's going to mind her kinetic chain checkpoints, with his
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first one's she's going to have feet parallel to each other, draw-in, glutes tight and she's
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just going to go back through that PNF pattern. Of course, in this position you're
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going to be paying more attention to what's going on here. In a standing
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position she's going to be a little less stable. So, once again, we can have her start
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off nice and slow, go ahead and start speeding up as she feels warm.
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Of course, Laura looks great doing this. I can then add to the complexity as well,
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add some other muscles in and kill a few birds with one stone here by having
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Laura turn this into a chop to PNF pattern. So what I'm going to have Laura do
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is she can take a little wider stance this time, I want her to reach down, she's
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going to internally rotate on this side, make sure this knee stays a little bit
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bent, reach to the outside of this foot, and then she's going to stand up into a
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PNF pattern. Alright, so let's see that.
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So if I'm doing this, you can see I'm getting a lot of the external
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rotators of her hip on this side, as well as some dynamic stretching for the
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external rotators of the hip on the side. She might feel it on the biceps femoris,
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that lateral a hamstring on this side as well, as well as getting some calf
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involvement, some peroneal involvement on that side, as well as increasing the
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dynamic flexibility of her shoulder. So there you go, that's our dynamic
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pec and a little bit of subscapularis stretch. We went from a half kneeling
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position PNF pattern, half kneeling with reach to PNF pattern, we've added our
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standing PNF carry away, and then finally we did our chop pattern to PNF carry
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away, and of course, all of those progressions we could go from a moderate
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or slower tempo, up to a little bit quicker tempo. Hope you enjoy the