Name: Lower Leg Dynamic Stretching Series
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 5 min 6 s

English captions

https://stream.mux.com/NuQUwY5R15AbJ01MY69GDDpAlKtrltmh3kHxB400rIbGw.m3u8

Learn how to properly perform the lower leg dynamic stretching series in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve lower leg muscle flexibility and ankle mobility. Enhance ankle dorsiflexion and eversion range of motion while supporting optimal lower-extremity mechanics with this targeted dynamic mobility sequence. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce lower leg tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Dynamic Stretching for Lower Leg Dysfunction

TFL Stretch: Techniques and Form

Biceps Femoris Dynamic Stretch and Activation

Adductor Stretch: Achieving Proper Alignment

Calf Stretch: Importance and Advanced Techniques

Lower Leg Dynamic Stretching Series

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

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