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This is Brent of the Brookbush Institute, and in this video we're going
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over self-administered static release
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for the rhomboids, a muscle that has
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propensity to get overactive and those
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with upper body dysfunction, specifically
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those that are exhibiting signs of
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excessive downward rotation of the
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scapula. I'm going to have my friend, Melissa,
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come out. She's going to help me demonstrate
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this technique. Now, just a little bit
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about the anatomy of the rhomboids. They
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originate from C6 and C7 and the
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ligamentum nuchae, all the way down to T5,
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and then insert into the vertebral
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border of the scapula. Now, I think a lot
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of individuals have tried to massage
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this area out by leaning back over a
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foam roll, but because of the way that
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your rhomboids are deep to your
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trapezius muscles and where on that
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vertebral border they insert, the
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rhomboid trigger points, which tend to
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build up here, right along that vertebral
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border, are almost blocked by a foam
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roll. Now, the technique I'm about to show
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you, I think a lot of individuals have
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instinctively tried on their own.
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We're going to use a ball. You
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guys can use all sorts of different
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balls. We have training softballs here
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called softies And I love this
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trigger point massage ball, this is the
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four-inch diameter one, I believe. And
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then, of course, my new favorite gadget
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here is the the Hypersphere from
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Hyperice, and I'll explain why that's so
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special in a second.
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We're going to use this ball to go
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ahead and compress right up against the
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vertebral border and the wall just like
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so. How does that feel? Okay? Well, good. Now
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we need to search for the most tender
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spot along that medial border of your
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so you're going to kind of move around a
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little bit. Found it?
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Ok. So, we do have to be kind of careful.
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As people move around they tend to get in
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really bad postures, so I need Melissa to
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kind of let this slide down a little bit
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so that she can get into a quarter squat
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position, have good posture, and still
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apply pressure. We don't want to see this:
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show that limbo position. Yes, I
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see way too much of this position where
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people are like this, and this is a
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great way to light somebody's low back
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up if they have any history of lumbar
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pathology. And of course, it's a little
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strenuous on the neck, and since there's
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so much active in here, I doubt you're
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ever going to get a release. So make sure
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that you've moved over a spot
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that you want to hold and release,
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but that you've also adjusted your body
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in such a way that you can maintain good
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relaxed posture. Now, of course using the
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ball applies compression. We can add a
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little stretch to this technique to up
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receptor activity and hopefully get
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autogenic inhibition. And the way we're
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going to do that is we're going to go
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ahead and cross your arms, but we want to
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make sure when we cross the arms that
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we're crossing arms so they're like tied in
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a knot, so that it takes no muscle activity
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to leave the arms crossed. We want to
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keep this technique passive and allow
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just the weight of the arms themselves
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to pull into protraction. So now we have
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compression with lengthening, or stretch
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caused by the protraction.
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How does that feel? A little bit more
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intense? Cool.
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You ready for step 3? Always. Now if you
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have a Hypersphere from Hyperice, we can
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stimulate pacinian corpuscles, which are
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vibratory receptors. By
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turning this puppy on, which vibrates at
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28-40 Hertz- that's very, very
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fast, that's enough to get a hum
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basically going. And I think you guys are
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going to see as soon as you apply
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vibration with compression and
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potentially some stretch that you get
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very significant releases very fast. It's
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a lot of stimulation, right? So we have
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compression, which is probably Golgi
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tendon organ and Ruffini endings, we have
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our stretch receptors, and
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Golgi tendon organ again leading to
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autogenic inhibition, and now we have our
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pacinian corpuscles being stimulated,
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which are going to lead to further inhibition
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all from this one little
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technique of pinning a Hyperice
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between your rhomboid and the wall. Now,
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do be careful, guys and notice, this is a
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padded wall.
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Of course, we're on turf so
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everything here is padded just in case
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somebody slips, running around. We don't
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want anybody getting injured. If you were to do
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this on more of a normal wall, like
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drywall or brick, it's probably not a bad
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idea to put a towel between- go ahead and lean
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back- the ball and the wall.
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Otherwise, the vibration itself will
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leave little little pop marks on the
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wall. How does that feel?
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Good. Go ahead and move down to the next
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spot. Alright. You guys
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might have several trigger points within
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the rhomboids. Think of how those fibers
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are oriented. They're
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mostly transverse, but they have a little
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bit of a a diagonal this way.
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Yeah? It feels pretty good and that's the
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lowest setting.
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And, you guys can have fun singing
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with this vibration sense on, or doing
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Darth Vader impressions which we were- "Luke, I am your father"- we were
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doing before.
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Alright, guys. I'm going to leave you on
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that note. This is static
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self-administered rhomboid release for
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those with upper body dysfunction on an
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overhead squat assessment. That would be
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somebody who has arms fall or shoulder
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girdle elevates. Notice that we put
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the arms crossed to increase some stretch,
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that she's pinning a ball between
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herself and a wall with good posture, and,
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of course, we added vibration using the
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Hyperice. If you have any questions,
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please leave your questions and comments
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below in the comments box. I'll talk with