This is Brent Brookbush, President of B2C
Fitness and we're talking about a progression
from our static release techniques, and we're moving onto active release techniques.
In this video we're going to do a self administered active release technique for the latissimus dorsi,
a muscle that has a propensity to get short and tight in those individuals with a protracted shoulder girdle,
or upper body dysfunction, also those individuals with an anterior pelvic tilt.
I'm going to have Leanne come out and help me demonstrate this exercise.
Now, once again, just kind of going through our anatomy.
The latissimus dorsi attaches to the front of the humerus, and then all of the
way down back into the thoracolumbar fascia, down here.
So the middle, or the body of this muscle, is right about here, which is where trigger
points tend to develop.
I'm going to have Leanne go ahead and foam roll this area, get just below her scapula, and she
should feel trigger points just to the side of her spine. If she feels discomfort in
her spine that's a different muscle, not the ones we're
trying to target at this point. So I'm going to go ahead and have her lay
down. Once again looking for those trigger points
that we just talked about. Go ahead and roll back out. Once you find that trigger point you can go
ahead and put your rear end on the ground, good.
Now, to do our active release, the thing that differs slightly from our static release,
because you might notice the position is the same, I'm going to have her get just
above that trigger point in this case. So I need to get her just distal of the origin
of the muscle, cause as we lengthen this muscle
we want to be able to pull this muscle through the adhesion, and this way we're going to
increase the function of this muscle post static release, by making sure that
mobilizes, it's mobile throughout it's entire length.
So have you found that spot just above? Good. Now what I'm going to have you do to lengthen
this muscle, I'm just going to have you do a shoulder press move, and point the thumbs
back. You can go ahead and keep reaching back as
far as you can, I know you have good shoulder mobility.
Hold for 2, and then come back down.
Reach up, hold for two, and come back down.
Now, the protocol for active release techniques is no different than active stretching.
We're going to do 8 to 15 repetitions, we're
going to hold for 2 at the top, and what you should notice is by the end of this
technique, you feel a little bit more flexible, you get a
little bit more extensibility than you had at the beginning of this technique.