Rhomboid Self-Administered Static Release

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This is Brent of the Brookbush Institute, and in this video we're going

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...blank

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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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scapula,

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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

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Rhomboid Self-Administered Static Release

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Rhomboid Self-Administered Static Release

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Any Questions, Concerns or Recommendations? Please contact us through the Support Page

Legal

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Any Questions, Concerns or Recommendations?

Please contact us through the
Support Page