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This is Brent, coming at you with a
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we're going to go over four exercises that we can do back-to-back in a circuit,
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that just happen to correlate to the most overactive structures in lower leg
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dysfunction. So if you have been carefully progressing your exercise,
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you've done all your release and stretching, first starting with static
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stretching, then active stretching, and now you are getting ready to go on
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to more high intensity activity in your resistance training, you're going to want
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to move on to dynamic stretches. One of the most commonly asked questions I get
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is how do I fit all of this stuff into one routine. So little circuits like the
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one Leanne and I are about to do save a whole lot of time, and get us through a
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lot of exercise very quickly. My friend Leanne's going to come out and help me
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demonstrate this exercise, or these exercises. So, what this is going to take
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is a bit of a band around your waist. Now, we have just a resistive band that we've
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hooked to a hook. We threw a towel around it so that it doesn't rub her skin or
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pull into her waistline. You could use a super band, one of those thick
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black bands, or you could use even a belt with a cable attached to it, what we
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need though is just a little bit of anterior to posterior pull. First muscle
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we're going to look at is the TFL. So if I want Leanne to stretch her TFL, we
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know that muscle does abduction and flexion. I'm going to have her go into a
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little bit of adduction and extension by pushing off, and stepping in line with
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the other foot. You can see little markers here on the floor we've got. So
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she's going to step in line, really working on the posterior tilt of her
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pelvis to ensure she's getting good extension on that back leg, really trying
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to get her to feel this TFL getting stretched, and then as she gets better at
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this movement pattern, of course she can speed it up. She can even take a little
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bit bigger step if she feels she can, and get a good stretch. Once we've done 10
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on each side, and we're going to speed Leanne up just a little bit, once we do 10 on
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each side we're going to go ahead and switch to a different exercise, switch to
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a different group of muscles. So the next muscles we're going to look at for lower
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leg dysfunction is the biceps femoris. Now, the biceps femoris stretch, or
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dynamic stretch rather, is just the single-leg touchdown
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with a kickstand. Of course if she has this anterior to posterior pull, I'm also
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getting great glute activation and she comes back up and drives her hips
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forward. How's that feeling Leanne? -Good. Now, just like any dynamic stretch she can
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start off nice and slow, make sure she's feeling it, make sure we have good form, I
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got through all our queues, and then as she gets better she can start
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speeding up. The next group of muscles we're going to look at that are very
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commonly tight in lower leg dysfunction are the adductors. So now she's going to
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twist that band so it's sideways, and all we need to do to go into an adductor
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stretch is go ahead and step sideways and a little bit forward, really working
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on activating the glute medius. So Leanne's got her left thumb there, just
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over the top of her glute medius, and she's really trying to push out and a
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little bit forward on that band. She'll give me 10 good reps, once again she can
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speed this up as she goes, and then she's going to go ahead and switch sides.
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Do a couple reps on this and I'll have you go ahead and move on. Good. So make
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sure that you're not going into an anterior pelvic tilt. There we go.
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Watch as people do these exercises, especially with lower leg dysfunction,
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the 2 queues that you're going to have to
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use over and over again as their feet are going to want to turn out, you're
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going to have to keep queuing them back to feet neutral, and the other thing
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they're going to want to do is that anterior pelvic tilt because of the
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tightness and their anterior adductors as well as their TFL, so you're probably
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going to have to keep queuing that tuck under. Now, once we've gone through these
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three dynamic stretches, we can go ahead and end with our calf stretch. Now our
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calf stretch just also happens to be the biggest movement pattern, which
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is why I saved it for the end. She's going to go into prisoner
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squat here, so hands behind head, that band is going to force her tibialis
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anterior to activate really hard to pull her mass forward, which is going to give
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us a little bit better calf stretch than we get on just a normal prisoner squat.
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So you're going to want to work really hard to get them sitting straight down,
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and then once she's done a few of these we can even progress this as we did in
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our dynamic calf stretching video by doing the step forward. Now, one big queue
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with this is, notice how she's not straightening out her torso as she steps
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forward, that's purposeful. If she straightens out her torso this becomes a
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hip flexor stretch and she probably won't be able to step far enough forward
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to get a good calf stretch. So there you go, I don't even think that took
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five minutes, we've done dynamic stretching for all of the commonly
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overactive muscles for lower leg dysfunction. Do you feel nice and warm ready