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This is Brent Brookbush, President of B2C and we're talking about
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our progressions from our static stretching
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techniques, which are our active stretching techniques. I think you're going to
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really appreciate this technique. It's a combined technique, works
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wonderfully for active chest stretch, works great for active pec minor stretch, works
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great for spinal mobilization all the way down to the SI joint, and in some
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individuals who are really tight you may even get an active piriformis stretch. I'm going to have Vinnie
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come out and help me demonstrate this. We start with just a foam roll or even
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a half foam roll, or a medicine ball, something about this height, you'll see why the
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height is important. I'm going to have him set up side-lying behind this foam roll. We're
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going to use this foam roll for his knee. So Vinnie's going to bring his knee up to
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90 degrees of hip flexion, he's going to put his foot just above his knee with this leg
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straight, his spine and this back leg are lined up nice. Now, what we're going to do
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is go ahead and put one hand behind his head, he's going to use this hand on his
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knee, he's going to go ahead and grab his biceps femoris tendon. So this hand is really
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pulling this way. One thing I don't really want you guys to do is push down on this knee, because
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that can cause a lot of torque in the spine, you'll see what I'm talking about when we start this
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technique. He's just kind of using it to guard to make sure it stays on this
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foam roll, and he's using his active strength, his leg strength to push down into it a little bit.
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What Vinnie is going to first start out doing is try to put his elbow on floor. At this
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point this becomes an incredible, active, posterior capsule stretch. I'm sure Vinnie
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can feel that. He's going to hold that for 2. Then he's going to go ahead and open up all of the way, keeping
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that hand on the back of his head, and then as he rotates he'll feel this all the
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way through his thoracic spine, he'll feel this through his SI joint, through
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his piriformus, and of course, as he comes close to the floor this becomes and incredible
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pec minor stretch. He's going to hold that for 2, and then come back.
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Now, I'm just kind of going back to this foam roll, I've seen people try to
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attempt this on the floor. If we added up optimal extensibility of the hip, optimal
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extensibility of spinal rotation, optimal extensibility of scapular retraction and
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horizontal abduction and external rotation of the shoulder, all of those combined still wouldn't get us to the point of
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the knee on the floor and the elbow on the floor. So I don't want people going for hypermobility.
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Hypermobility, too much flexibility, is just as dangerous as being tight. So
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please use a foam roll or a half foam roll because that will get us to a point of
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good extensibility at all joints. We can make a couple little modifications to
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this to progress the exercise. This is really, really hard unto
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itself. A regression might be to let them go ahead and extend their hand into
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a chest stretch, and then go ahead and as you roll back, just reach forward with
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your hand. Of course increasing that lever length means he doesn't have to rotate as far.
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I have even gone as far, to combine a little more into the stretch, have people
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go into half a wall angel, that serratus anterior activation, so they turn this
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way, put their forearm against the floor, and then reach up into a shoulder press
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like motion. This is a great stretch for anybody with upper body dysfunction. It
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ends up being a pretty good stretch for anybody with lumbo pelvic hip complex dysfunction, and because there is some
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SI joint dysfunction in lower leg, we can even use it for that. Of course our base
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technique, just kind of going back to review, is hand behind the head, we're going to go forward, touch the
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elbow down and then keep this position opening up. Make sure we have upward rotation in the scapula,