0:02 This is Brent, President of B2C Fitness, and in this video we're doing anterior 0:07 or our short adductor complex, active stretch. So, if we're doing active 0:12 stretching I'm going to assume that you've already done your release techniques, as 0:15 well as your static stretching, to return a short overactive muscle back to it's 0:19 optimal length. Active stretching, now we're working on returning optimal 0:24 reciprocal inhibition, as well as working on end range strength, or the end range 0:29 strength for our functional antagonist, which in this case is going to be our glute 0:33 complex. I'm going to have Leanne come out and help me demonstrate this exercise. Now, often 0:38 active stretches are no different than our static stretching techniques, we're 0:42 just using a contraction of our functional antagonist. This technique is 0:47 a perfect example. She's going to adopt the same position that we used for a 0:51 static anterior adductor stretch. She's going to go to this sumo stance, 0:55 she's then, for whatever side she's going to stretch, she's going to take a little 1:00 step back with that leg, our adductors are a little bit of hip flexors, so we 1:05 want to go to into hip extension just a little bit. This foot is lined up with that 1:09 heel. Now, we're going to get her glute complex involved to make this an active 1:14 stretch by having Leanne posteriorly pelvic tilt, and then shift away from the 1:20 side that she's stretching, contracting her glute complex as hard as she possibly 1:25 can. As you can see, Leanne here has what I like to call the gluteus 1:28 medius position. A lot of people will put their hands on their hips, if you have 1:33 them just shift down a little bit so that their thumb palpates their 1:36 gluteus medius, it will help them feel that contraction of that muscle that we need them to 1:41 contract. So Leanne's going to posteriorly tilt, shift away, squeeze her glute complex as 1:47 hard as she can. You can use, like, resistance sidestepping, the 1:53 same mechanics, same muscles should be working, you can use that dollar bill queue 1:58 that I've used before, "squeeze your cheeks together like you're holding a dollar bill 2:01 between your cheeks," whatever it takes to get them squeezing their glutes, and, of 2:05 course, they should feel a nice increase, a nice stretch in those anterior 2:09 adductors. You feel that Leanne? -I feel it! Good. Now, she's going to do 10 to 15 repetitions, 2:16 holding each repetition for 2 to 5 seconds. I'm going to have Leanne do a side 2:20 view for you, so you can see another angle here. So once again, she adopts 2:25 a sumo leg position, she then moves one foot back, the side that she's stretching, 2:32 our adductors are hip flexors so we're going to go into slight hip extension, I'm going to 2:36 have her turn her feet so they're both facing forward. Draw in, 2:41 posterior tilt, and shift away from the side she's stretching. So shift, squeezing her glute, good. 2:47 Once again, holding 2 to 5 seconds for 10 to 15 repetitions. She should feel 2:54 some sort of increase in extensibility by the end of those 10 to 15 repetitions, 3:00 and you guys should see some sort of change in the quality of their movement 3:05 if you've assessed, chosen this exercise appropriately, and of course, done so with 3:10 optimal technique. I hope you enjoyed the video. Thank you Leanne. -Thanks, Brent.
