0:00 This is Brent, coming at you with a dynamic stretching series. In this video 0:04 we're going to go over four exercises that we can do back-to-back in a circuit, 0:08 that just happen to correlate to the most overactive structures in lower leg 0:14 dysfunction. So if you have been carefully progressing your exercise, 0:17 you've done all your release and stretching, first starting with static 0:20 stretching, then active stretching, and now you are getting ready to go on 0:23 to more high intensity activity in your resistance training, you're going to want 0:27 to move on to dynamic stretches. One of the most commonly asked questions I get 0:30 is how do I fit all of this stuff into one routine. So little circuits like the 0:35 one Leanne and I are about to do save a whole lot of time, and get us through a 0:40 lot of exercise very quickly. My friend Leanne's going to come out and help me 0:44 demonstrate this exercise, or these exercises. So, what this is going to take 0:51 is a bit of a band around your waist. Now, we have just a resistive band that we've 0:55 hooked to a hook. We threw a towel around it so that it doesn't rub her skin or 0:59 pull into her waistline. You could use a super band, one of those thick 1:03 black bands, or you could use even a belt with a cable attached to it, what we 1:08 need though is just a little bit of anterior to posterior pull. First muscle 1:12 we're going to look at is the TFL. So if I want Leanne to stretch her TFL, we 1:16 know that muscle does abduction and flexion. I'm going to have her go into a 1:20 little bit of adduction and extension by pushing off, and stepping in line with 1:27 the other foot. You can see little markers here on the floor we've got. So 1:30 she's going to step in line, really working on the posterior tilt of her 1:34 pelvis to ensure she's getting good extension on that back leg, really trying 1:40 to get her to feel this TFL getting stretched, and then as she gets better at 1:45 this movement pattern, of course she can speed it up. She can even take a little 1:49 bit bigger step if she feels she can, and get a good stretch. Once we've done 10 1:55 on each side, and we're going to speed Leanne up just a little bit, once we do 10 on 1:59 each side we're going to go ahead and switch to a different exercise, switch to 2:03 a different group of muscles. So the next muscles we're going to look at for lower 2:07 leg dysfunction is the biceps femoris. Now, the biceps femoris stretch, or 2:11 dynamic stretch rather, is just the single-leg touchdown 2:15 with a kickstand. Of course if she has this anterior to posterior pull, I'm also 2:21 getting great glute activation and she comes back up and drives her hips 2:24 forward. How's that feeling Leanne? -Good. Now, just like any dynamic stretch she can 2:32 start off nice and slow, make sure she's feeling it, make sure we have good form, I 2:36 got through all our queues, and then as she gets better she can start 2:40 speeding up. The next group of muscles we're going to look at that are very 2:44 commonly tight in lower leg dysfunction are the adductors. So now she's going to 2:48 twist that band so it's sideways, and all we need to do to go into an adductor 2:53 stretch is go ahead and step sideways and a little bit forward, really working 2:59 on activating the glute medius. So Leanne's got her left thumb there, just 3:04 over the top of her glute medius, and she's really trying to push out and a 3:09 little bit forward on that band. She'll give me 10 good reps, once again she can 3:14 speed this up as she goes, and then she's going to go ahead and switch sides. 3:23 Do a couple reps on this and I'll have you go ahead and move on. Good. So make 3:28 sure that you're not going into an anterior pelvic tilt. There we go. 3:33 Watch as people do these exercises, especially with lower leg dysfunction, 3:37 the 2 queues that you're going to have to 3:39 use over and over again as their feet are going to want to turn out, you're 3:42 going to have to keep queuing them back to feet neutral, and the other thing 3:45 they're going to want to do is that anterior pelvic tilt because of the 3:48 tightness and their anterior adductors as well as their TFL, so you're probably 3:52 going to have to keep queuing that tuck under. Now, once we've gone through these 3:56 three dynamic stretches, we can go ahead and end with our calf stretch. Now our 4:01 calf stretch just also happens to be the biggest movement pattern, which 4:04 is why I saved it for the end. She's going to go into prisoner 4:08 squat here, so hands behind head, that band is going to force her tibialis 4:13 anterior to activate really hard to pull her mass forward, which is going to give 4:19 us a little bit better calf stretch than we get on just a normal prisoner squat. 4:25 So you're going to want to work really hard to get them sitting straight down, 4:29 and then once she's done a few of these we can even progress this as we did in 4:33 our dynamic calf stretching video by doing the step forward. Now, one big queue 4:39 with this is, notice how she's not straightening out her torso as she steps 4:42 forward, that's purposeful. If she straightens out her torso this becomes a 4:46 hip flexor stretch and she probably won't be able to step far enough forward 4:49 to get a good calf stretch. So there you go, I don't even think that took 4:53 five minutes, we've done dynamic stretching for all of the commonly 4:57 overactive muscles for lower leg dysfunction. Do you feel nice and warm ready 5:00 to go? -I feel great! Awesome. I'll talk to you soon!
