00:00:0200:00:07
This is Brent Brookbush, President of B2C
00:00:0200:00:07
Fitness and we're talking about a progression
00:00:0700:00:11
from our static release techniques, and we're moving onto active release techniques.
00:00:1100:00:15
In this video we're going to do a self administered active release technique for the latissimus dorsi,
00:00:1500:00:21
a muscle that has a propensity to get short and tight in those individuals with a protracted shoulder girdle,
00:00:2100:00:26
or upper body dysfunction, also those individuals with an anterior pelvic tilt.
00:00:2600:00:31
I'm going to have Leanne come out and help me demonstrate this exercise.
00:00:3100:00:34
Now, once again, just kind of going through our anatomy.
00:00:3400:00:37
The latissimus dorsi attaches to the front of the humerus, and then all of the
00:00:3700:00:40
way down back into the thoracolumbar fascia, down here.
00:00:4000:00:45
So the middle, or the body of this muscle, is right about here, which is where trigger
00:00:4500:00:46
points tend to develop.
00:00:4600:00:51
I'm going to have Leanne go ahead and foam roll this area, get just below her scapula, and she
00:00:5100:00:56
should feel trigger points just to the side of her spine. If she feels discomfort in
00:00:5600:00:58
her spine that's a different muscle, not the ones we're
00:00:5800:01:01
trying to target at this point. So I'm going to go ahead and have her lay
00:01:0100:01:05
down. Once again looking for those trigger points
00:01:0500:01:14
that we just talked about. Go ahead and roll back out. Once you find that trigger point you can go
00:01:1400:01:16
ahead and put your rear end on the ground, good.
00:01:1600:01:20
Now, to do our active release, the thing that differs slightly from our static release,
00:01:2000:01:24
because you might notice the position is the same, I'm going to have her get just
00:01:2400:01:29
above that trigger point in this case. So I need to get her just distal of the origin
00:01:2900:01:32
of the muscle, cause as we lengthen this muscle
00:01:3200:01:36
we want to be able to pull this muscle through the adhesion, and this way we're going to
00:01:3600:01:42
increase the function of this muscle post static release, by making sure that
00:01:4200:01:45
mobilizes, it's mobile throughout it's entire length.
00:01:4500:01:48
So have you found that spot just above? Good. Now what I'm going to have you do to lengthen
00:01:4800:01:52
this muscle, I'm just going to have you do a shoulder press move, and point the thumbs
00:01:5200:01:55
back. You can go ahead and keep reaching back as
00:01:5500:01:58
far as you can, I know you have good shoulder mobility.
00:01:5800:02:02
Hold for 2, and then come back down.
00:02:0200:02:07
Reach up, hold for two, and come back down.
00:02:0700:02:12
Now, the protocol for active release techniques is no different than active stretching.
00:02:1200:02:15
We're going to do 8 to 15 repetitions, we're
00:02:1500:02:19
going to hold for 2 at the top, and what you should notice is by the end of this
00:02:1900:02:22
technique, you feel a little bit more flexible, you get a
00:02:2200:02:25
little bit more extensibility than you had at the beginning of this technique.
