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