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This is Brent, President of B2C Fitness, and
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in this video we're going to do external
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rotator reactive integration. Now, reactive integration, is where we choose
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an exercise to help increase the firing rate of one of our under active muscles.
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In upper body dysfunction, and dysfunction in general, it's a lot more
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than just, "this muscle's strong, and this muscle's weak", we have a lot of things
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going on, like inhibitions, over activities, firing rates, timing. This is one of those
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exercises that will help improve the timing, so that after we've corrected our
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length tension relationships, we have also helped increase the neuromuscular
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efficiency of that integrated synergy in our upper body. So, at this point, to kind
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of break it down, I'm going to assume that we've already done release and stretching
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for our short, overactive structures, and for our long, under active structures, we've
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done some sort of isolated activation. Now, in a previous video, we did external
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rotator, isolated activation. You have probably seen external rotation in
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a physical therapy studio, or in gym before. Watch that video, you could
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pick up a couple tips, where we use reciprocal inhibition, to get our
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overactive synergist to calm down. Now, the body blade, is going to help us
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create an exercise for those same muscles, but in a way that is
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going to help increase the rate at which they have to fire, now they're not going
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to just have to fire and contract, but they're going to have to fire in a
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timely fashion, in an efficient fashion, in a coordinated fashion. I'm going to have
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my buddy, Mike, from Metropolitan Fitness come out, and help me demonstrate this
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exercise. Now, first things first, I need to calm down my overactive synergists. So
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my overactive synergists in this case are my deltoids, and my supraspinatus.
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These are abductors of the shoulder. So what I'm going to have him do, is
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abduct against the towel. We're going to put this at about the level of his lower
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bicep. I'm also going to move him into the scapular plane.
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So, in the scapular plane, he's going to be slightly into flexion, and slightly in
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this way. I'm going to have him take optimal posture, so I'm gonna have his shoulder
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blades down and back, his chin tucked, he's up nice and tall, I'll go ahead and
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give him this body blade, and now all we're going to do with this body blade,
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is just little vibrations back and forth, and then I'm going to have him
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take that little vibration throughout his entire, comfortable, range of motion,
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or that range of motion which he can still keep optimal form. Now as far as
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reps go with this exercise, it's probably not going to be very accurate
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for me to say do a hundred shakes, or go back and forth five or ten times. The
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best thing to do, would probably be to time this exercise, starting off at
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somewhere between 15 and 30 seconds, and having Mike work up to about 60 or 90
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seconds. There are different sized body blades if we wanted to progress the
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amount of force that he actually has to control. This is one of the
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smallest body blades, I think it was designed, originally, for group classes.
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You could pick one of those up, and then, of course, they have the larger,
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standard model, and I think they even have a model larger than that. Alright,
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so this is external rotator, that's my teres minor, and infraspinatus, reactive
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integration. That's the exercises we're going to use to increase the firing rate
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of our under active structures, and hopefully you can utilize this within a
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corrective exercise model, or an integrated warm-up template, which
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includes our release, stretching, isolated activation, our reactive integration, and
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then follow this up with some sort of total body integration, or subsystem
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integration exercise. I hope you enjoyed this video and enjoy the burn you