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This is Brent of the Brookbush Institute, and
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in this video we're doing some advanced
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self-administered release techniques. We're going to do active release, or pin
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and stretch techniques. In this video we're going to do the rectus femoris, a
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muscle that has a propensity towards over activity in those individuals with
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an anterior pelvic tilt. Some of those individuals with an excessive forward
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lean, some individuals with knees bow out. As well as those with knee dysfunction.
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I'm going to have my friend Melissa come out, she's going to help me demonstrate this
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exercise. Now what she's going to do is she's going to start with the trigger
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point roll here. I do happen to like these trigger point rolls. You guys might
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have noticed those foam rolls as you get better, they get softer. The trigger point
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roll has a super hard core, which means as you soften up the foam it actually
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gets harder, which is is quite nice. So I'm going to have Melissa go ahead and
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get down on that, now she's going to search her entire rectus femoris from
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hip to knee, and look for the most tender point.
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This starts just like static release techniques right,
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the only difference is this time once she finds that point of tenderness, we're
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going to assume that that is a point of adhesion. That adhesion I want you to
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roll off of by going just distal to that adhesion, or just closer to your knee. So
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if this is the adhesion, and this was the foam roll, you're now coming here; and
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what Melissa's going to do is, she's going to start bending her leg,
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which tries to work on pulling that muscle tissue. Right, pulling that muscle
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tissue through the adhesive tissue that's been bound up at that point.
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So now we actually have a little bit of fascial glide happening. You do need to
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use something that is long and flat alright, because we got to create a block
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to that adhesion. I'm basically trying to get the muscle, right as the muscle
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lengthens around her knee this way, it pulls the adhesion up to the foam roll,
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and then the muscle fiber keeps going, pulling the adhesion away from that
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fiber. Now if I wanted to be really mean to Melissa,
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what I'm going to do is I'm going to decrease the surface area. But I don't
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want to do that by decreasing the surface area widthwise, we still need
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something that's going to block that adhesive point. So we need to decrease
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the surface area this way. You guys have seen some other videos where I use a
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softball, this would not be a case where the softball would work, because if we go
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to a round object that adhesion is going to hit the round object, and then just go
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around it. So we're going to go to something like a quad baller from
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trigger point here, which as you guys can see much much smaller diameter. Alright
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so this is going to be a lot more pressure per square inch, which might
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help us get to some deeper adhesions
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as well as probably being a little bit more painful for Melissa. I think she
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found a spot, we're gonna assume that's the same spot that she found before.
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She's going to go just distal to it, so that when she pulls the muscle around
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her knee she's pulling the adhesion up to the quad baller, and then the muscle
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fiber hopefully keeps pulling through, and we pull that scar tissue away and
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increase extensibility.
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Of course after doing this technique I would want to reassess, and hopefully we
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see a reduction in her anterior pelvic tilt, or excessive forward lean, or knees
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bow out, or some of that knee dysfunction that she came in with. How's
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that feeling? Yeah so guys the protocol for this is 12
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to 15 repetitions, you're doing 2 to 5 second holds at the top. It's actually a
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very similar protocol to active stretching. I'm assuming that if you're
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watching this video you've already seen the static release video for the
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anterior thigh or rectus femoris. I would always start with static release
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techniques, start toning down those trigger points, and then I'd switch to
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something more intense, like these active release/pin and stretch techniques.
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I hope you guys enjoyed this video. I look forward to hearing what outcomes
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you guys got.