Rectus Femoris SA Static Release

Rectus Femoris SA Static Release is a dynamic stretch designed to specifically target the rectus femoris, a muscle in the front of the thigh. This stretch is intended to promote dynamic joint mobilization, improved range of motion, and improved muscle extensibility. The use of the SA Static Release helps to stabilize the hip joint, as well as relieving tightness of the rectus femoris muscle. The SA Static Release requires the participant to hold the stretch in one position in order to

Hip Flexor: Release and Lengthening

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Transcript

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This is Brent, President of B2C Fitness,

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and we're talking about

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self-administered static release techniques for the anterior thigh. I'm

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going to have Salvi come up here and help me demonstrate. Now, generally two

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muscles have a propensity towards trigger points in the anterior thigh.

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That's going to be a rectus femoris, and our vastus intermedius. Two muscles that

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have a propensity to get tight in an anterior pelvic tilt, as well as those

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individuals who have a history of knee pain. The trigger points that

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generally come out, that are easiest to find are going to be rectus femoris,

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which is going to be right in the middle of the quad here, and vastus intermedius,

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the trigger point is usually 2 to 4 inches just above the patella,

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so just behind the knee cap. This is one of the easier foam roll techniques to teach.

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I'm just going to have Salvi assume a plank position starting with the foam

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roll at the top of her hips. She's just going to roll this way until she

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finds the most tender spot.

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She's going to try to relax. If you catch somebody guarding you can have

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them just kind of bring their legs up, and then slowly let them down, making

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sure that there's no tension. She's going to hold that until she feels a release

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which usually takes between 30 seconds and 2 minutes. Once again, I said this

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is one of the easier techniques to teach. This is it. You could progress this and

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use a medicine ball, or maybe even a softball for somebody more advanced.

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Rectus Femoris SA Static Release

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Rectus Femoris SA Static Release

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